1. How to stretch your legs after dancing
Action 1: bend down and try to put your hands on the ground.
Action 2: hold the left and right legs with both hands, and try to close the head to the thighs.
When you do these stretching movements, you can feel whether they are in place. Because each action will stretch the ligaments of the corresponding parts, you will feel a slight pain when the ligaments are pulled. It won’t work if it hurts too much. It’s easy to strain.
2. Where to protect when dancing
2.1 ligament
At the beginning, dancing is basically about pulling the ligaments. Flexibility can help a lot in a complete dance training system. Moreover, pulling the ligaments in dancing can reduce the risk of injury. Adhering to flexibility training can greatly reduce the probability of injury in the process of dancing. However, we still need to protect our ligaments to avoid ligament strain and ligament tear.
2.2 knee
The meniscus is a kind of cartilage in the knee joint. Once the meniscus in adults is damaged, it will not grow and heal on its own. If it is serious, it can only be removed surgically. Therefore, we must protect the meniscus of our knee.
2.3 ankle
Dancing is a relatively intense sports process. Even a small technical error will cause the whole body to lose its sense of balance and control, resulting in falls and even ankle injury. Therefore, we should choose a pair of comfortable and light dance shoes. Dance shoes that are too loose or too ill fitting will easily lose balance in the dance process, leading to action errors or even injuries, and then ankle joints.
3. Precautions for dancing
3.1. Don’t eat too much food 30 minutes before dancing, especially greasy and spicy food, because it will cause physical discomfort and damage to the stomach.
3.2 warm up before dancing, jog to the dance room, then stretch to keep your body in good condition, and then dance after stretching.
3.3. After dancing, you should relax properly, stretch the muscles of the back and arms, and then relax the whole body to prevent muscle soreness the next day.
3.4. After dancing, you should stay away from the air conditioner. Generally speaking, you will sweat when dancing. If you blow directly into the sky, you will easily get sick. Therefore, you should stay away from the sky and slowly dissipate the temperature of your body.
Taboo of dancing
1. Avoid laziness
If you don’t practice for one day, you will know it. If you don’t practice for two days, the teacher will know it. If you don’t practice for three days, the audience will know it. If you don’t practice for one month, it’s inconvenient. If you don’t practice for half a year, it’s inconvenient to start again! Friends who spend three days fishing and two days basking in the sun are doomed to be out of the stage, because dance is practiced, and one dance knows whether there is real material. If you can’t persist, give up as soon as possible.
2. Don’t rush for success
It is easy for beginners to focus on progress and finished products without paying attention to action norms. It is easy to learn many movements and routines in a short time, but it seems to be a combination of groups of movements, and there is no beauty at all. Learning dance should be gradual, repeated and meticulous.
3. Don’t neglect posture
Students should pay attention to posture beauty when learning dance. The beauty of form, stretching and straight, elegant and generous, will make people happy. Therefore, when dancing, always keep the posture of raising your head, straightening your chest, contracting your abdomen, standing your waist, flattening your shoulders, relaxing your knees, clamping your thighs and hips and lifting them up.
Precautions for dancing and eating
1. Dance before dinner
If you are hungry after every dance, try scheduling your dance time before dinner. In this way, you can re inject heat into your body without taking in too much extra heat.
2. Reasonable ratio of protein and carbohydrate
If you need to supplement some energy after exercise, the ratio of carbohydrate to protein should be 4:1. For example, a person weighing 140 pounds can eat 70 grams of carbohydrates and about 18 grams of protein after exercising for more than an hour.
3. Drink milk
Low fat milk is another excellent restorative food. In addition, the study also found that the use of dairy products, especially low-fat chocolate milk, to restore physical strength is greater than traditional sports drinks.
4. Eat less and eat more
Eating less and more meals a day can reduce the total number of calories you eat. Proper intake of some healthy food between meals can reduce hunger, replenish energy and keep your metabolism at a good level.
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