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舞蹈柔韌性訓練:訓練您的柔軟性

  在舞蹈專業中,有這樣一個常用的名詞,叫“開度”。比如你的腿能張開和需要張開到何程度,你的腰能彎屈和需要彎屈到什么程度,都可用開度這個詞來概括。開度就是軟度,也叫柔軟度,是跳舞的基本功之一。

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  事實上,腰的柔軟訓練也可與肩、胸同時進行,按以上所說方法壓肩、胸的同時也可收到壓腰的效果。訓練腰還有很多好方法:甲、乙二人相對而立,甲雙手抱住乙的腰部,乙上身向后下方傾倒,略微振顫。反之乙再抱甲腰部,幫助甲訓練。這樣二人合作,效果甚佳。也可一人俯臥床上,做兩頭撬起的姿勢,即上身和雙腿一起向后上方彎屈,或固定雙腿,令上體反復抬起。每一次動作均要使頭部及雙腳的位置盡量抬高,最好能高到不能再高的程度,這樣才能更好地產生訓練作用。

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  壓腿時要注意,無論是前壓、旁壓還是后壓,都要以腰為軸,上體大體在一條直線上,而不能彎了個脖子只是腦袋來回活動。有的人可能一條腿的柔軔性好些,另一條腿則差些,這種兩腿軟度的不一致,對跳交誼舞是有影響的。所以在壓腿時,要有意識地把那條差腿多練一練,并且左右兩條腿輪流壓,使軟度的體現更為平衡和全面。

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