Скачать с ютуб Balancing in Retire — Easy Ballet Class в хорошем качестве

Balancing in Retire — Easy Ballet Class

Balancing is partly about finding your center of balance and partly about engaging the right set of muscles. What muscles should be engaged when you’re balancing in retire? The muscles in the upper body and lower body play vital roles in balance. 00:00 Intro 00:49 Engage core 01:48 Engage back 02:24 Stabilizing ankles 03:14 Engage quads 03:50 Engage outer butt muscles 04:18 Engage inner butt muscles 05:03 Holding the retire position 06:03 Outro and blooper Let’s look at the upper body first, specifically, the torso. A good way to think about engaging the correct muscles is thinking about making your spine as tall as possible. Breath in and when you breath out engage your core and feel the muscles scoop in a little. Keep those engaged at about 30% of their strength, not to full capacity. You still need to breathe. Breathe in and In your next breathe out, feel your ribcage close. You should feel some strength and tightness in the muscles above your rib cage. Again, don’t over tighten these muscles to the point where you can’t breath properly. There is a natural balance between your core being engaged and your ability to breathe efficiently. The last two things to think about in your upper body is the back and head. The back is what keeps your arms strong and in place. To get your back properly engaged, lift your shoulders, push them back, and then gently bring them down. The back should look flat after you do this. That is because the scapulas are flat against your ribcage. The scapulas shouldn’t be sticking out like this. This muscle engagement looks pretty similar in every ballet arm position. Now that’s just the upper body. To balance successfully in retire, the lower body needs to be properly set up too. First, let’s look at what the feet do. In a retire balance, the foot is in ¾ point position. That’s when your arch is raised as high as it can be. For most people, that means your ankle can’t point any further. That position, when you’ve locked your ankle at the top of it’s mobility, is much stronger than just raising your heel half way up. In that position, the weight should be placed on the second toe. Placing your weight farther back, like on the baby toe, or farther forward, like on the big toe, will make your foot unstable and prone to injuries. So try to center your weight right on the phalange of your second toe. That’s the foot. Now let’s move up to the upper leg and see how we can improve stability there too. The quads must be engaged. When they are engaged, the knee joint stabilizes. How do you know if you’re quads are engaged? When the quads are engaged, the knee cap will ascend and be locked in place. This means it won’t move when you push it around with your fingers. Like with most other muscles, the quads must not be over tightened. They are only engaged to the point where your knee joint won’t bend and they feel stable. The quads aren’t the only upper leg muscles to be engaged. The turnout muscles play a very important role in stability and balance. Engage your gluteus maximus or your outer butt muscle. If you poke it, It should feel somewhat hard. Of course, don’t over do it. Remember to keep your pelvis in neutral alignment. If you want a video on proper pelvic alignment let me know in the comments! Besides the outer butt muscles, there are the inner butt muscles. These are called the deep six rotators and they are what do most of the turning out. To feel those engage, try turning your leg out from the hip without engaging your outer butt muscles. You should feel something tighten inside your butt, but if you poke your butt muscles they should still feel unengaged. Those muscles must alway be engaged in both legs. They make your hip joints much more stable when they’re engaged. If you’re having trouble finding those deep rotators, you’re not alone! I and many others struggle to find them too. If you think a video that really goes into detail on this muscle group let me know in the comments! In the working leg (the one that is brought up to retire) the hamstrings must be used to bring the lower leg and knee up. If you’re having pain or over exertion in your hip flexors, this means you are relying too much on those muscles and not using your hamstring and turnout muscles to do the work. So really focus on lifting with the butt and hamstring muscles. These two muscle groups should be used because they are bigger and thus have more endurance. This means they are less likely to get injured when they are used a lot. Be careful that when you’re lifting the working leg using your butt and hamstrings that the hips remain level. Only lift the leg as high as you can while maintaining level hips. Over time, the butt, hamstring, and core muscles will strengthen and you will be able to lift the leg and knee higher without changing your hip alignment.