You can learn to hold your back, develop flexibility and easily distinguish "batman" from "batman tandyu" at any age if you discover the art of classical ballet.

Ballet as a stage and aristocratic court art appeared in the 16th century, and became known in Russia at the end of the 17th century, when the first performances began to be staged. Since then, ballet has become the "calling card" of our country, giving the world a whole galaxy of brilliant dancers. Since childhood, we have heard the names of Plisetskaya, Baryshnikov and Pavlova, and, of course, every girl, regardless of her abilities and natural gifts, deep down dreamed of being like slender, graceful, so outwardly refined and fragile, but inwardly strong, like a steel knitting needle, ballerinas .

Children are selected for professional ballet from the age of 5-6 according to strict criteria. The future dancer should have excellent flexibility, leg turnout, long stride, spin, stability, high jump, coordination and endurance.

Turnout is one of the main principles of classical choreography, on the basis of which the concept of various positions and poses was created. However, only a select few are gifted with such data, so many of us, having learned the disappointing verdict of the strict teachers of the ballet school, secretly portrayed the Swan Princess or Carmen at home, awkwardly moving our feet.

Today it has become possible to realize an unfulfilled childhood dream and engage in classical choreography in adult studios, which in recent years have begun to open their doors to all admirers of graceful dance. In order to enroll in a group, it is not at all necessary to have an asthenic figure or dance skills, it is enough desire and perseverance, because, according to the famous dancer and choreographer Asaf Messerer, “the laws of the art of classical dance, the plastic harmony and beauty of its forms, the figurative embodiment of ballet works are known and are achieved through systematic work.

Classes are held in small groups: for beginners, for students of intermediate and advanced levels of preparedness. Physique and weight do not matter, because adults come to exercise for themselves, for fun, and at the same time to gain good physical shape. “Some enroll in a dance class because they are tired of training in a fitness club, they are driven by the idea of ​​​​diversity, others took ballet as a child and decided to remember the past.

And some, following the call of their hearts, wanted to try a new beautiful and useful hobby - classical dance, - says Philip EROSHENKO, teacher-choreographer, former dancer of the Moscow Academic Musical Theater. K. S. Stanislavsky and V. I. Nemirovich-Danchenko. “Sometimes women sign up a couple of months before the beach season to tone their muscles, lose extra pounds, adjust their figure, knowing that ballet gives enormous loads and harmoniously trains the whole body, even those muscles that we don’t use in everyday life.”

Full dedication

Classes for beginners begin with the basics - special gymnastics. Exercises are performed on the floor, on the rug: the press is trained, flexibility is developed. There is dynamic and static flexibility. With a slow tilt of the body forward, touching the floor with the palms, you can check the static flexibility of the back surface of the legs and back muscles. Dynamic flexibility is shown when performing several quick bends in the same position. During training, the muscles should be pulled a little harder than with everyday movements, but not too much, so as to prevent injury and pain. The load should be increased gradually, performing both passive and active exercises. During passive training, each muscle group is stretched slowly for 15 seconds 3 times. And during active training, they make several short light jerks.

After a few lessons, they move on to the elements at the machine with two hands. Students learn basic poses, learn various ballet names, learn the principle of performance and proper weight distribution. Then they proceed to the implementation of the same elements, but with one hand holding the handrail of the machine. So gradually the gymnastics goes away, there remains only a slight warm-up before the start of the lesson, which is necessary to warm up the muscles.

Of course, many people are interested in performing jumps and dynamic elements on pointe shoes. However, for starters, it is important to pump up the ankle, build up muscles and ligaments, which takes at least a year. Only after that it is worth trying your hand at pointe shoes.

In advanced groups, the level of skill can be both medium and extremely high - a lot depends on the studio and the choreographer.

“In our school, in the advanced group, I show the students the elements and exercises that I could boldly give to professional dancers in the theater, where I worked for 10 years,” says Philip Eroshenko. - The program for future ballet dancers at the school is designed for 8 years, and every year students learn new, more and more complex steps. In my amateur group, I give exercises from this program of different years, even the most difficult level. But my students are really ready and will be able to fulfill them, although, of course, there is no talk of a ballet career and performances.” However, if a girl dreams of a stage, then this desire can come true. There are studios that once every six months or a year give demonstration performances, arrange reporting concerts. They rent a room, come up with a program, adapt classical variations, rehearse and stage a performance to which you can invite your friends, relatives and loved ones to demonstrate their success.

Close to art

Ballet has its own “uniform”: clothes for classes should be comfortable and not restrict movement. Leotards or leggings and a swimsuit that fit the body are preferable, so that it is easier for the teacher to notice and correct mistakes. On her feet are ballet flats, which are better to buy in specialized stores for dancers. Such shoes are usually made of satin or goatskin, fit snugly to the foot and are fastened with elastic bands, satin or nylon. Buying pointe shoes is a special moment. Usually, the teacher allows you to get up on pointe shoes after 1-1.5 years of regular training. Therefore, the new acquisition is an incredibly solemn event for dancers. When buying, you must take into account the size, completeness, appearance of the shoe, and if the foot is deformed, it is worth making a pair to order. It is also important to pay attention to the tip of the pointe shoes - it must be stable so that it is easier for the ballerina to keep her balance in the position on her fingers.

Classical choreography is the ABC of dance. It has been formed over centuries, so there is thoughtfulness and logic in it, allowing you to gradually develop the capabilities of the body. “With regular exercises at least three times a week, flexibility is developed, posture improves, weight is reduced, muscles become toned, tightened, and the figure is corrected. The shape of the legs may even change, as the load goes to the calves, thighs, buttocks, the muscles are stretched, as a result of which the legs become more slender, comments Philip Eroshenko. - At the same time, the ear for music improves, a sense of rhythm appears, balance and coordination develop, movements acquire meaningfulness and depth. In addition, classical dance classes help to master other types of dance art, raising the dancer to a qualitatively new level of performance. And even if you do not become the prima ball of the Bolshoi Theatre, however, thanks to regular classes, you will be able to acquire a proud posture, straightened shoulders, beautiful lines of the body, “singing” hands, grace, grace and harmony.”

At the machine

One of the most famous Hollywood actresses and the leading lady in Sex and the City, Sarah Jessica Parker, believes that classical choreography classes help her keep fit and maintain a feminine silhouette, developing flexibility and plasticity. Sarah regularly stands at the barre, training under the guidance of a personal choreographer.

The owner of a chiseled figure with ideal proportions, singer Kylie Minogue practices ballet every day for 1.5 hours. According to Kylie, it was classical dance that helped her gain inner confidence, sexuality, feline grace and artistry. The singer is skeptical about strict diets and restrictions, saying that regular choreography classes burn extra calories very quickly, keep muscles in good shape and allow you to stay slim even in adulthood.

Another Hollywood star, actress and singer Jennifer Lopez, has been involved in ballet since a young age. Classical dance lessons subsequently helped her to easily master both hip-hop and Latino, but the actress still has a love for choreography. Therefore, a couple of times a week, Jennifer always gets to the machine.

Dictionary "ATMOSPHERE OF BEAUTY":

Arrondi - designation of the rounded position of the hands (from the shoulder to the fingers) in classical dance.

Attitude is one of the main poses in classical dance, the main feature of which is the bent knee of the leg raised back.

Ballonne - a jump on one leg or a jump on the fingers with advancement behind the working leg.

Demi-plié relevé - the term combines two movements into an inseparable whole: a half-squat and a subsequent rise to half-fingers, fingers.

Echappé - the movement consists of two jumps, during which the legs are transferred from a closed position to an open one and back to a closed one.

Antrasha is a vertical jump from two legs, during which the legs, spreading several times, quickly cross.

Fondue is the definition of a soft, stretchy plié in various movements.

Once again I want to remind you about the importance of posture for the beauty of the face:

Exercise "Ballet" helps to create a natural muscle corset and perfectly teaches the back to stay straight.

Initial position: holding on to a support (wall, table, chair), stand in the “first position”: heels together, toes turned as far as possible, ideally 180 degrees. Like on a picture.
If the “first position” does not work out, choose a lightweight option: the feet are turned at an angle of 90 degrees, the heel of one rests on the middle of the other. Like this:

Performance: slightly twisting the coccyx towards itself, Tighten your legs and buttocks as much as possible. You will feel as if your lower body is pulling on your upper body, forcing you to turn your shoulders and straighten your back. Pull the top of your head up, your chin parallel to the floor and slightly pulled back. Stay in this position for as long as you can, but not less than one minute. Like this:

Important: do not pull the chin forward too much, the neck remains straight (the back of the neck is extended). Watch to the legs in the knee area remained closed, and the muscles of the legs and buttocks were tense.

Result: when you relax the pose, you will feel that the back remains straight and the shoulders are turned. This harder exercise can be done in addition to (but not in place of) the String exercise if you feel that gentle stretching is not enough.

Advice: you can do this exercise in between times, even while standing at the stove and stirring the onion in the pan. I do it in the bathroom - I hold the heated towel rail with my hand, while brushing my teeth with the other, so as not to waste too much time. Just brushing your teeth takes one and a half to two minutes, this is enough to train your back.

Attention! For serious problems with the spine, the exercises "String" and "Ballet" may not be enough. Go to a good osteopath who can help you straighten your posture. Any physical activity that corrects posture is also useful: dancing, yoga, Pilates, callanetics. In general, posture is our everything, correct and maintain the correct position of the back and neck by any means!

Julia Zartaiskaya, your face culture instructor

Remember, as the secretary Vera from Office Romance said: “Everything will go away, it will be tied into a knot here, ... everything will shrink like an old tattered shoe ... and now it’s scratching for work! As if piles are driving in! Beautiful posture has always been a sign of royalty. But a beautiful back is not only a matter of pride for its owner, it is also health. No wonder doctors say that the spine is the basis of our health. About what exercises you need to do so that your back is always like a ballerina, will share Olga Bardysheva- Flamengo world champion, dance teacher.

When a person already has posture disorders, here yoga comes to the rescue. After all, her exercises are aimed at correcting the problem, restoring muscle balance and at the same time relaxing tense muscles and straining those that are relaxed. These exercises, first of all, are aimed at restoring the muscle corset - it is he who is responsible for ensuring that our backs are like a ballerina. Of course, if you already have problems with your posture, physical exercises will serve as only one of the types of correction, but this will be one of the most effective ways. I will also add that you need to remember your back more often and try to exercise regularly. Only in this way can success be achieved.

1. Get on all fours - resting on your knees and straight arms, swing alternately: first with your left hand and right foot, and then with your right hand and left foot. Repeat this exercise 8 times.
2. Lie on your back, stretching your arms along the body and bending your knees so that you can lean on a full foot. Raise your body, then return to the starting position. Repeat this exercise 5 times.
3. Sit on the floor, bend your knees, and place your hands behind, resting your palms on the floor. Using your arms as a lever, lift your pelvis and tilt your head back at the same time. In this position, you need to freeze for 5 seconds, then you can return to the starting position. Repeat this exercise 8 times.
4. Lie on your stomach and, stretching your arms to the sides, gently lift your upper body as high as possible. Lock in this position for 5 seconds and return to the starting position. Repeat this exercise 8 times.
5. Facing the floor, lean on straight arms and on the toes of your feet. Pull your stomach in while keeping your back straight. Hold this position for 30-40 seconds and repeat 5 times.

All these exercises must be done with proper breathing: you need to breathe slowly, relaxed. As you exercise, observe what happens to you. Learn to enjoy the process and love your body the moment you exercise. Each exercise benefits your back, has a beneficial effect on posture, helps you become beautiful and healthy, and therefore love yourself even more.

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The proposed exercises are based on the method of the ballerina Lotta Burke. This is one of the most effective ways to correct the shape of the legs that I know. And the secret of the effectiveness of the proposed program is very simple and consists in the fact that all exercises are performed using the “pelvic clamp”

7 exercises for correcting the shape of the legs from the ballerina Lotta Burke

The proposed exercises are based on the method of the ballerina Lotta Burke. This is one of the most effective ways to correct the shape of the legs that I know.

And the secret of the effectiveness of the proposed program is very simple and consists in the fact that all exercises are performed with the help of a “pelvic clamp”.

What does this term mean? Stand up and put your hands on your buttocks, and now try to tighten, that is, squeeze the gluteal muscles so as to feel their density and tension. After that, push the pelvis forward a little and tighten the muscles even more.

This is the clamp of the pelvis that we need for all exercises, which must be combined with the correct posture. To develop the habit of good posture, pull in your stomach and keep your chest up.

Before starting each exercise performed while standing, control your posture with circular movements of the shoulders.

You will need no more than a month to verify the effectiveness of the proposed exercises.

Exercise 1

While lying on your stomach, hit yourself on the buttocks with your heels (see fig.).

These rhythmic movements have a positive effect on the muscles of the calves and the front of the thighs, as a result, there is a surge of strength in the legs.

If the heels do not reach the buttocks, then this indicates aging, hardening and contraction of the thigh muscles.

Do the exercise every day.

Exercise 2

For the muscles of the buttocks and the front of the thigh.

Stand near the back of a chair or other support. The optimal support height is the position between the waist and chest. Lightly hold on to the support so as not to lose balance during the exercise;

put your feet shoulder-width apart, feet parallel to each other;

lift your heels off the floor about 3 cm (see fig. 34). Squeeze your buttocks and pull your stomach in. Push your pelvis down and forward. Bend your knees about 5 cm.

This is your next starting position.

Relax and then firmly squeeze the gluteal muscles again. Repeat 4 times;

bend your knees for about 3 cm again, squeeze and release the pelvis 4 times;

go down another 3 cm and squeeze and release the pelvis three times. For the fourth time, linger in this position, counting slowly to 10;

rise to the starting position: knees bent 5 cm, the pelvis is clamped and directed forward. Repeat all exercises 5-6 times. After the muscles get stronger, do the exercise at least 12 times. Immediately after it, stretch, which will increase the flexibility of the muscles and will contribute to your slim and lean appearance.

Stretching(see pic.)

Grasp the support with your right hand. Bend your left knee and grasp the foot of the bent leg with your left hand. Bend the right knee of the supporting leg slightly;

check your posture;

keep the heel of the bent left leg at a distance of 6–8 cm from the buttock;

squeeze the buttocks so that the anterior thigh muscle stretches, counteracting the compression of the buttocks, squeeze them as tightly as possible, and push the pelvis slightly forward. Pulling the heel to the buttock and holding the pelvis so that the muscle is stretched, stay in this position for a count of 20.

Repeat the exercise with the other leg.

Exercise 3

Perfectly complements exercise 2.

• Take a wide stance position (see fig.). Legs apart, feet deployed;

pull in the lower part of the abdominals and buttocks, stretch your arms forward, you can hold on to the support;

keeping your back straight, slowly bend your knees to a position that does not require excessive tension, but at the same time, the hips should not fall below the level of the knees;

slowly straighten your legs to half, and then sit down again. Repeat 10 times.

Gradually increase the number of repetitions up to 20 times.

When the thigh muscles get stronger, complicate the exercise: in deepest position of the last repetition, perform 10 small pulsating movements of the knees up and down. Then freeze and count to 10. Slowly return to the starting position.

Exercise 4

For the muscles of the inner thigh.

Lie on your right side, bend your arm at the elbow, put your head on your hand. Bend your left leg and place your foot on the floor (see fig.). The buttocks during the exercise should be tense.

Keeping your right leg straight with the toe pointed out, lift it a few inches off the floor. Hold and slowly lower. Without touching the floor, lift your leg again.

Repeat 10 to 50 times.

When the muscles are strong, add 10 pulsating swings at the top of the trajectory of the leg when it is raised from the floor.

After that, hold the raised leg, counting up to 10. After repeating the exercise from 10 to 50 times, turn to the other side and do the same. Remember that the buttocks should always be tense.

Exercise 5

For the outer surface of the legs. Short leg swings combined with a pelvic clamp are much more effective than traditional leg swings (see fig.):

lie on your right side, put your left foot on your right;

put your left hand, bent at the elbow, in front of you, and put your head on your right hand;

squeeze the gluteal muscles as much as possible;

lift the absolutely straight left leg by 5 cm and lower it, preventing it from touching the right leg;

repeat the same, turning over to the other side.

Perform the exercise 50 to 100 times for each leg and do the following stretch after that.

Lie on your back. Place the ankle of the left foot over the knee of the right foot. Raise your right leg and keep it on weight.

Grasp your right leg with your hands and pull it as close to your body as possible. Count up to 20.

This stretch is not only good for the outer thighs, it also stretches the hamstrings and glutes.

Exercise 6

Tightens the thigh area. Let's get started:

kneel down and rest your hands on the floor;

stretch the right leg to the side at a right angle to the body;

exhale all the air through your mouth and suck in the air with a noise to the limit. Then exhale the air completely through the mouth so that the exhalation is noisy and resembles a drawn-out sound “hee-s-s”;

draw in the stomach and, without inhaling air, raise the outstretched leg to the level of the thigh, count to 10 and inhale air through the nose; exhale;

relax and take a starting position.

Repeat the exercise 3 times for one leg and 3 times for the other (see fig.).

Note. Do not bend the leg raised during the exercise at the knee. The leg stretches forward towards the head. Hands are straight. You can deviate a little in the opposite direction to maintain balance.

Deep breathing plays a huge role in this exercise., the technique of which you applied. Deep breathing combined with exercise is great for burning fat and strengthening muscles, in this case the thigh muscles.

The method of combining deep breathing with physical exercises belongs to the American Greer Childers.

Exercise 7

To strengthen the buttocks and back of the thigh. Does not require a dedicated time.

A very effective way to strengthen the gluteal muscles is to stretch them while walking. While walking, tighten the gluteal muscle of the leg that is behind. 300-500 steps with alternating tension and relaxation of the right and left gluteal muscles give fast and excellent results.

This exercise is best performed in the autumn-winter period. when under a long coat, jacket or fur coat, muscle tension is not noticeable to prying eyes. These movements can be done while moving around the apartment..published .

Lydia Ivanovna Dmitrievskaya "Desk book for a true woman. Secrets of natural rejuvenation and cleansing of the body"

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P.S. And remember, just by changing your consciousness - together we change the world! © econet