By mastering the basic standing formula of Latin dance, you can help you train Latin dance better. The following is my basic Latin dance standing formula for your reading and reference.

Latin dance basic stance formula:

Raise your head, including jaw, long neck, sink your shoulders, hold out your chest, tighten your ribs, straighten your spine, abdomen, hips, legs and feet.

1 Look up, including chin:

It's certainly not right to bow your head, but you can't lift your chin very high. Look arrogant and unsightly. In all dances, except chin lifting, chin is basically included, which can also lengthen the line from the back of the head to the neck.

Long neck and heavy shoulders:

Lengthening the neck, you also need to pay attention to the position here, that is, the cervical vertebra at the back of the neck is lengthened, and the shoulders should sink. Don't shrug your shoulders. Depressed shoulders and elongated necks are the most important manifestations of people's overall noble temperament.

3 chest, ribs, straight vertebrae:

Hold your chest out, but it doesn't mean to stand up hard, show the muscles or fat in your chest, and at the same time, retract the ribs on both sides slightly. Perhaps it is more accurate to say that your chest is straight. The spine should be straight and upright, and it is not allowed to bend left and right or back and forth. This upright posture from the head to the chest and back can make the whole person's spirit present a different state.

4 Abdomen and buttocks:

Have a noble and calm upper body, and you can't relax halfway. This is the key part of sexy performance, tightening the abdominal muscles and tightening the hip muscles inward. Don't think of hip lift as hip lift or waist collapse. If not, you can feel this way: put your hands on your hips, all your muscles will not move, just tighten your hip muscles and then relax. Feel the feeling of tightening and relaxing.

5. Clamping legs and tightening feet:

The muscles inside the thigh should be tightened to give strength to the leg, and a pillar can be harvested when rotating. Look at all the Latin dancers, they have very compact inner thigh muscles. Many people can stand with their legs together, and there is no gap on the inner thigh, instead of the triangular gap mentioned in the big S beauty king. In Latin dance, the instep should be as straight as possible whether standing or exercising, which can lengthen the vision of the legs and give people psychological hints of manpower and control.

Latin dance is not only aerobic exercise, but also complete physical exercise. In other words, when dancing Latin dance, every joint and muscle of the body is moving. Severe pelvic shaking and hip twisting are the most effective ways to deal with belly fat, and the weight loss effect is remarkable. Latin dance uses every joint and muscle of the body flexibly to shape the muscles into a stretched state. Therefore, even if you don't practice Latin dance for a long time, you won't get fat, because your muscles have been stretched and shaped when you dance Latin dance, and they won't become pieces of muscles like fitness exercises. In addition, Latin dance can increase the heart rate from 80 beats per minute to 120, which can enhance the cardiopulmonary function and is also very beneficial to health.

Stand with your feet side by side, your body is straight, your head, shoulders and hips are three points and one line, your eyes are straight, your neck is straight, and your chin is slightly retracted, which makes your neck straight when you see it from behind. Holding out the chest makes the two shoulder blades retract backward, the shoulders sink, and at the same time, the middle part of the body (chest and waist) is pulled up, so that there is a mutual pressing force between the middle part of the body and the shoulders. The hips are slightly inward, and the lower abdomen is pulled upward, but the body should not be deformed too much and the upper body should be straight. The two thighs are slightly retracted, the knees should be straight and not bent, and the muscles of the thighs and calves should be tightened, which feels like tightening in the opposite direction.

Standing preparation: the left foot is in front, the toes are forward, the body center of gravity is on the left foot, and the body is as straight as possible, so that the head, shoulders and hips are three points and one line. Open your right foot at the back, keep your knees straight, point your thumb inward, press your heels inward, and keep your feet straight. The right hip is opened at a 45-degree angle backward, so that the body forms a long straight line from the upper body to the tip of the right foot, which can show a beautiful shape and figure in the dance.

Expand:

The Health Benefits of Latin Dance

A Mighty Heart

Latin dance can increase the heartbeat from 80 beats per minute to 120, or even more, which can enhance the strength and endurance of the heart.

Muscle exercise

Regular Latin dancing can enhance the elasticity and toughness of muscles.

Active joint

Research shows that the best way to avoid early arthritis and treat joint discomfort is to use joints moderately, and Latin dance can effectively exercise all joints of the whole body such as neck, shoulders, elbows, hips, knees and ankles.

Spinal protection

Regular Latin dance, spinal curvature can be transformed, and disc herniation can be prevented and treated.

Promote breathing

Studies have shown that intense Latin dance can strengthen the lungs, increase oxygen intake and prevent diseases more effectively.

Reduce abdominal fat

People's abdomen is generally not easy to move. Latin dance's violent pelvic shaking and crotch twisting are the most effective ways to deal with belly fat, and the weight loss effect is remarkable.

In addition, regular Latin dancing can enhance self-confidence; When the spirit is in a state of depression or high tension, dancing a Latin dance can also completely vent and relax the body and mind. Latin calisthenics requires high coordination of movements, so bodybuilders must relax during the exercise and not be afraid or laughed at because they are not doing well.

Psychological benefits of Latin dance

Self-esteem:

Latin dance makes others sit up and take notice of you, and makes you have a deeper self-worth discovery.

Confidence:

Many Latin dancers have experienced stage fright, which is one of the top ten fears in America. By dancing Latin dance, they gradually overcome timidity and fear, and cultivate self-confidence and self-improvement. Respond to numerous tests and challenges with firm confidence and perseverance.

Easy to socialize:

Comfortable and relaxed social interaction is one of the four personal needs. Dancing makes you better at interpersonal relationships and improves your interpersonal skills and public relations skills.

Relax:

Faced with the great pressure of work and life, people's spirit is always in a state of tension and depression. Dance a few dances in the melodious and passionate dance music, enjoy the free and happy time and adjust your psychology.

Latin dance is an activity suitable for all ages and beneficial to people of all ages.

For children and teenagers, it can strengthen the body, avoid obesity or emaciation, overcome the weakness of inactivity, reticence and solitude, cultivate children's self-confidence, self-improvement, perseverance, boldness and bravery, and cultivate children's ability to communicate and socialize from an early age.

For young people, it can change the sub-health state as soon as possible, relieve the mental tension and depression caused by the constant pressure of work and life, and maintain a healthy figure and youthful vitality.

For middle-aged and elderly people: effectively maintain the right brain, avoid premature brain atrophy, keep quick thinking and flexible legs and feet, prevent and improve a variety of senile joint diseases, low back pain and Alzheimer's disease, make you rejuvenate and prolong your life.

At present, the Latin dance craze has swept across the country and the world. Life lies in exercise, and health is yours.

Expansion: What are the basic steps of Latin dance?

First, go forward, then go back.

1. Basic points of progressive forward movement:

Three exercises:

The progress is divided into three points. The first point is to close your hips, relax your left knee, press your instep down, and wipe your toes on the floor. Second, the left foot rubs the heel of the right foot to the shoulder width position, the center of gravity shifts to the left foot, the forefoot of the right foot touches the ground, and the crotch is still flat; The third point, hip, try to pull back to the right, at the same time, the inside of the big toe of the right foot touches the ground, slightly buttoned, reaching the highest point. Practice repeatedly.

2. Key points:

Stand up straight and lean forward slightly when you walk forward, giving people a three-dimensional sense. Be careful not to lean forward too much because of inertia.

After getting familiar with it, keep practicing breech position, don't play music first, familiarize yourself with this process step by step, and then play music practice. The three points are actually distributed like this, the first point, the second point, and the third point, three. The point of harmony is the position where the center of gravity is between the two feet before the left foot rubs the right heel, not the position where the right heel rubs. The sum after three o'clock is the same as that after two o'clock, but at four o'clock, the forefoot touches the ground at the second point. At one point, the instep is stretched straight and the knee is stretched straight, reaching the highest point, and the crotch position has been in four transitions, one by one until the end, that is, the crotch position is also the largest. You can obviously feel your toes touch the ground, absorb the power of the floor, lean forward slightly, and then make the next beat.

The upper body remains motionless, but the body side is in a straight line to follow the shift of the center of gravity.

3. The way forward:

You can walk two parallel lines with your feet, walk a line with your feet, or cross the line with your feet (to a certain extent, if you can practice your hips very exaggeratedly, beginners are advised not to try), and never walk on both sides (this mistake should not be made). Beginners still walk two lines, and it is easy to stand unsteadily when walking one line.

4. About the squeeze of crotch:

Sending crotch is actually a process of squeezing crotch. The feeling of the body is that the crotch is squeezed by the ribs on both sides to achieve the purpose of sending the crotch. In fact, it is the compression of the ribs by the posterior scapula, and the compression of the scapula is caused by the compression of the arm. This extrusion process is difficult to do and feels difficult. When you are a beginner, it is advisable to simply send your hips, and you can do it in place.

Second, backward:

1. Two-point exercise:

First, put your feet together, touch the ground with your toes, brush the ground with your right heel, reach the shoulder width position, shift the center of gravity to your left foot, touch the ground with the inside of your little toe, straighten your instep and knees, and tighten your hips slightly; Second, send the crotch to the left, squeeze it, and the next one will take a step back. Repeated practice starts from the post (taking the left foot as an example), with the left knee slightly prone on the platform, toes touching the ground, feet close together, the heel of the right foot brushed to the shoulder-width position at the back, the center of gravity shifted to the left foot, the hip position returned to the post position, and the little toe of the right foot touched the ground, reaching the post (right foot). Starting from the front step-by-step pile (taking the left foot as an example), the left toe touches the ground, is sent forward, and is brushed from the inside of the right foot. At this time, the center of gravity is still on the right foot. When reaching the shoulder width position, the center of gravity shifts to the left foot, and the right toe touches the ground, reaching the standing posture of standing in front of the right foot.

2. Key points:

Keep the upper body standing still, follow the change of center of gravity, and keep the sideways posture straight. The two points in music are: number one, number two, number two, and number two. So alternating. When four, one, one reaches the maximum crotch point, then two. Attention should be paid to controlling the inertia caused by the deviation of the center of gravity during practice. This inertia must be controlled, otherwise it will lead to premature birth of the crotch, and it will not be felt at the back, giving people a feeling of awkwardness and inadequacy. When practicing with music, we should ignore the existence of these two points and express the rhythm of the body smoothly in the beat of music.

3. About the rhythm of the body:

Rhythm is a continuous, extended and smooth feeling. Reflected in the body, it is the natural stretching of hands, the constant change of hip position, and the smooth and natural pace, giving people a sense of rhythm as a whole. Figuratively speaking, the shoulders of the upper body do not move, the hands stretch naturally, the hips and waist of the middle body twist freely, and the legs and feet of the lower body move smoothly in place, reflecting the absorption of floor power.

III. Hip replacement in situ and basic steps in situ

1. essentials of hip replacement in situ:

And: lift your left foot, slightly retract your knees, touch your toes on the ground, wipe your right heel with your left heel, and shift your center of gravity to the forefoot of your right foot. When practicing, your crotch position is still flat.

Second, the left foot squeezes the floor from the toe until the whole forefoot touches the ground, so that the whole body is slightly raised and the center of gravity is still on the right foot.

And, instantly change the center of gravity to the left foot, and the rest is the same as before.

Three, four, one, there is a consciousness that rises to the highest point at the point of one.

After getting familiar with it, you can practice changing your feet and changing your center of gravity through the 8-character hip.

2. Easy to make mistakes:

Beginners at the beginning of practice, the hips are sent out in the and position, which causes the hips to lean back and affects the overall aesthetic feeling, which looks awkward. In fact, this posture does not send the buttocks, and the buttocks are still tightened.

My shoulders are shaking badly. The shoulder moves with the center of gravity, although it is allowed to float slightly, which is caused by the foot pressing the floor to reach the upper body, but the shaking range is too large, giving people the feeling of instability in the upper body. Pay attention to it in practice.

3. The essentials of marking time:

First, the center of gravity of the body is completely on the left foot, and the direction of the sole of the right foot rotates the ankle through the power of the toes and the floor, pointing to the right. At this time, the crotch position is also from the front span, and under the power of the tip of the right foot, the crotch is driven to the middle span position. At this time, the toes reach the highest position.

Moreover, by pulling back the left hip, the knee bends slightly, and the strength of the toes and the floor is sent to the side of the left foot. This action should be quick.

About the rhythm of the body: in the original step, the rhythm of the body is transferred from the toe to the hip step, and the shoulders squeeze the ribs on both sides to produce downward force. The competition between the two makes the buttocks feel distorted, which leads to the result of eight-character buttocks. In the meantime, the upper body still shifts with the shift of the center of gravity, but this shift is completed by squeezing the crotch. When I first started practicing, it was difficult to find the feeling of "twisting". "Twist" means that the left hip twists forward, the left shoulder sinks, the left rib presses backward, the right hip twists backward, the right shoulder sinks, and the right rib presses forward. Or conversely, when Dallas arrives in the audience, his hips should be slightly tightened.

Four, one, two movements are coherent and should not be separated.

After practicing, I found that the crotch naturally made a figure-eight crotch, and the conversion of crotch position was completed under the drive of extrusion and footsteps, which means that walking in situ has been practiced to a certain extent.

Fourth, standing piles

1. Vertical piles are divided into in-situ vertical piles, forward vertical piles and backward vertical piles. This is the premise of practicing positive and negative. Take the left foot as an example.

2. Easy to make mistakes:

The left foot does not mean that the big foot touches the ground on the inside. After the crotch is not pulled down enough without the inner buckle, the crotch is slack, the right half is not in a straight line, the body leans forward too much, the center of gravity is unstable, the distance between the two feet is too large or too small, and the overall feeling is uncomfortable, the legs are not straight, the knees are drooping, and the three-dimensional sense is not strong.

3. The basic points of standing piles after retrogression:

From the original position, stand on the pile, with the left toe touching the ground, send it outward to the front of the body, to the shoulder width position, the inside of the little toe, slightly buckle, straighten the instep, shift the center of gravity to the right foot, keep a straight line in the right position, and the other positions are the same as the basic standing posture.

4. Easy to make mistakes:

The right hip is loose, the hip is backward, and the right position is not in a straight line. Tighten your hips and keep your instep straight.

Rumba dance attaches great importance to the three-dimensional sense, which is reflected by the coordination of various parts of the body. The key point is that toes, instep, knees, crotch and ribs are squeezed, shoulders are naturally pressed down, arms are naturally opened, and hands are naturally drooping, forming an overall aesthetic feeling.

5. The key to the progress of the former is:

Bigfoot refers to the inside of the ground, with the instep stretched straight and buckled, the hip side sent back, the right body straight, and the upper body kept still. In Latin dance, the upper body refers to the part above the diaphragm of the chest, namely the chest, shoulders, neck and head. Keeping still means keeping relatively still with the center of gravity, and the upper body should move naturally with the center of gravity, rather than staying absolutely still without the center of gravity. The main points of standing pile backwards are: the little toe touches the ground on the inside, the instep is straight and buckled, the crotch is tightened, and the right body is straight. On foot landing: in rumba, the contact between foot and floor is emphasized. Toes are sent back and landed on the inside of the big toe in advance, and toes are sent back and landed on the inside of the little toe in retreat, and every movement does not leave the floor. Because the movement of footsteps depends on the strength of feet and floors.

6. Understanding of delivery:

Send, in rumba, there are two send, one is to send feet, one is to send hips. Feet sending is to achieve the purpose of foot movement by absorbing the power of the floor. Hip squeezing is to realize the transition of front, side and rear crotch through the squeezing and stretching of the ribs on both sides.

7. The basic points of advance vertical pile:

Stand the pile in place and send the left toe backward until the distance between the left toe and the right heel is shoulder width, and the left toe and the right heel are in a line. Touch the ground on the inside of the left toe and big toe, buckle slightly, straighten the instep, straighten your legs naturally, and pull your crotch as far as possible to the left. The right leg, right hip, right rib and right shoulder are perpendicular to the ground, in a straight line, the center of gravity is on the right foot, and the rest are in the same basic standing posture. Lift the left heel, brush the inside of the right heel, touch the ground with your toes, shift your center of gravity to your right foot, and your knees are facing straight ahead. The movements of other parts of your body are the same as those of the basic standing posture.

8. The basic points of standing piles in situ:

Moving in place is a lateral movement from left to right, and the center of gravity is kept in the forefoot. Take the left foot as an example.

Moreover, that is, to prepare for the action, the left foot is raised, the toes are on the ground, the knees are slightly retracted, the buttocks are still tightened, and the right buttocks and right ribs are squeezed to a certain extent. The center of gravity is in the forefoot of the right foot.

Second, the left foot touches the ground from the toe to the sole, and the center of gravity is still on the right foot.

Moreover, the center of gravity follows, switching to the left foot, raising the right foot, landing on the toes, slightly retracting the knees and tightening the hips. There is some compression between the left hip and the left rib.

Third, the right foot touches the ground from the toe to the sole of the foot, and the center of gravity is still on the left foot.

And, same as before. Shift the center of gravity to the right foot.

Fourth, the left foot is shoulder width. At this time, the center of gravity follows the left foot, and the right foot of the upper body is straight. Feel the compression between the right foot and the ribs when the upper body is straight, and at the same time, the left buttock is in the front span position and the big toe touches the ground. At this point, the direction of the sole is in front of the right side. Start with the basic stance (take the left foot as an example).

Expansion: There are five Latin dances:

Rumba, cha-cha, samba, swing dance and bullfighting.

Five Latin dances have their own styles: samba's passion, cha-cha's liveliness, rumba's elegance, bullfighting, and cowboy's fun.

rumba

The rumba originated in Cuba, and the music is 4/4 beats. One beat for each digital station. The speed is about 27 bars per minute. Rumba dance is characterized by lingering music, gentle dancing and graceful dance steps. Cubans are used to walking with things on their heads, and they adjust their pace by twisting their crotch to both sides to keep their balance. Rumba's dance steps inherited this feature. The original dance style blends into the modern mood. The movements are stretching, touching and charming, and the dance is lyrical, romantic and beautiful. Accompanied by touching and euphemistic music, dance is full of romantic atmosphere. The most representative dance in Latin dance is rumba, which is known as the "soul of Latin".

Qiaqia (Qiaqia)

It originated in Mexico, and the music is 4/4 beat, and the speed is about 3 1 bar per minute. The rhythm is, two, three, cha-cha and one. Each number represents a beat, which is exactly half of it. Chen Wenjing Cha, with interesting music, strong sense of rhythm, many fancy dances, neat and compact steps and lively and lovely jumping, is very popular all over the world!

Samba (samba)

Samba originated in Brazil, and the music is 4/4 or 2/4 beats, and the speed is about 5 1 bar per minute. Samba dance, with warm music, dynamic dance state and changeable dance steps, is deeply loved by people!

swing dance

Cowboy Five, which originated in the western United States, is a popular cowboy dance in the 1920s and 1930s. Fast and exciting rhythm, rough movements, holding partners and shaking skills are a kind of dance that shows the shepherd's strong body and free and unrestrained emotions, and has unique charm. After that, he entered the social world and performed dance. It was introduced to Britain during the Second World War and quickly popularized. Swing music is 4/4 beat, and the dance music is cheerful, dynamic and changeable. Its strong twisting and continuous rapid rotation often make people see things in a blur and excited.

bullfight dance

Bullfighting originated in France and developed in Spain. Its music is 2/4 beats, and the speed is about 62 bars per minute. People have a special liking for bullfighting dance because of its majestic music, bold dance style and strong and exciting pace.

This is a Spanish March, with majestic music and masculine dance style. It is also because of this music that bullfighting itself is inspired. In short, the bullfighting dance is an interpretation of the bullfighting scene; Male dancers can be compared to bullfighters, while female dancers represent red cloaks to attract the attention of bulls.

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