participant of the show "Dances", choreographer of the camp "PRO-DANCES" - The culture of dancehall, of which dance is a part, originated in Jamaica. Initially, this style was only for men. Today dancehall is popular all over the world and among girls.
In the dancehall, the muscles of the legs and buttocks are involved, there is a great load on the knees - all movements are built on a kind of swinging of the body. While the lower body is the main source of stress, it is important to have a strong core.
This set of exercises must be performed according to the "pyramid" principle - three sets of 15, 12 and 8 times, respectively. The "pyramid" can be repeated in reverse order, that is, 8, 12 and 15 times. The amount can be increased in proportion and based on your own feelings. The first part of the repetitions is to warm up the body, the second is to work out, the third is to consolidate the result.
Slider
This is a warm-up exercise before the main load. It strengthens and stretches the leg muscles.
The exercise is performed from a squatting position. The knee is bent at a 90 degree angle. The chest is open.
Most of the weight goes on the heel so that the back of the thigh connects.
Perform rolls smoothly from the left foot to the right. For the best effect, lift the toe of the foot a little.
Jump squat
After warming up, move on to plyometric exercises. This exercise develops the stamina that dancers need so much.
Starting position: back straight, tilt the body, knees bent at an angle of 90 degrees. Hands are in front of you - for balance. Do not tilt your head back to avoid pinching your neck. The knee does not protrude beyond the toe to avoid injury.
Take a deep breath, lower yourself. On a deep exhale, jump up. With the correct breathing technique, metabolic processes in the body occur faster.
Pull your toes down as you jump, your chest is open, your shoulders are lowered.
Gluteal bridge
One-legged bridge is a functional exercise; it works the intramuscular corset that holds the main muscle group. We often forget about small muscles, which help to create relief and increase the functionality of the main muscle groups. The exercise must be performed alternately on each leg according to the "pyramid" principle.
Starting position: lie on your back, palms on the floor, shoulder blades pressed.
Bend one leg, straighten the other. The straight leg should form a straight line with the body. Pull the sock towards you.
Lower your pelvis (try not to touch the floor), then lift your buttocks, pinching them at the top point for the best effect.
Lower yourself down and repeat the exercise.
"Bird-dog"
Exercise works the muscles of the core, namely the long back muscles, lumbar region, and stabilizers. This is the final exercise of the complex, it involves the whole body. Perform alternately on each side.
Get on all fours. Lift your knee and opposite arm off the floor. The knee touches the elbow of the raised arm. Round your back a little, your core muscles are active and in control of your body position.
Straighten your arm and leg. The arm and leg are a continuation of the straight line of the body.
The exercise must be performed without jerking, control every movement. Watch your body position - do not allow the body to tilt.
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