For dancers, back muscles are very important. Dancers need to use back muscles to maintain their balance. Beautiful back muscles will make our movements more beautiful. We often see those dancers with well-developed back muscles. So do you know what is the method of back muscle training for dance? Let’s go take a look below!
Leg raising exercises
Lie face down on the floor, supporting your head with your forearms; relax your neck and shoulders; keep your body in a straight line, and straighten your legs; slowly lift your left leg upwards, with your knees and Keep your toes straight; while raising your left leg, stretch your right leg outward as much as possible, as if it is about to break away from the hip joint; slowly return your left leg; then repeat the above steps alternately with your right foot. Repeat this exercise.
Bent back exercise
Face down, hold your arms against your forehead, bend your upper back as hard as possible, and keep your lower back still; slowly restore your upper back . Repeat this exercise.
Back muscle exercises
The third step of exercise combines the actions of the first two steps: face down, lift your legs and bend your upper back at the same time; Stretch your arms upward and forward; slowly restore your legs and upper back. Repeat this exercise.
Lie on your back and rise from both ends (Yuanbao abdominal tightening)
Develop abdominal muscles, back muscles, hip flexor muscles, and develop special strength for sit-ups. Practice on your bed or carpet. Lie on your back straight, raise your arms, straighten your legs together, and straighten your feet. During the movement, quickly tighten your abdomen and exert force, lift your upper body and legs at the same time, support your hips, and touch your hands and feet. Practice this repeatedly. Practice 5 to 15 times, do 4 groups.
Lie prone and lift your upper body
Develop the strength of your back and waist muscles. Lie prone on the bed or mat with a straight body, interlock two fingers behind the head, open the elbow joint, and another person holds the practitioner's calf. Raise your head and chest, lift your upper body hard, bend back as much as possible, and then return to the original position. Number of exercises: 5 to 15 times, 4 groups.