女生舞蹈基本功，學舞蹈的必學哦，看看吧！

最新 04-26

1. Toe Touch 摸腳趾

Children, let』s start with some stretches to warm up. First, sit on the floor and reach for your toes. Try to keep your knees straight.

寶貝們，咱們先做一下拉伸，熱熱身。首先，坐在地上摸你的腳趾。盡量把膝蓋伸直。

2. Pointing Toes 綳腳

Now, let』s exercise our feet. Can you point your toes?

現在，我們來活動一下腳。你會綳腳嗎？

3. Side Leg Stretch 側壓腿

Let』s stretch our legs. Lay on one side and kick the opposite leg up in the air. Try to keep your knees straight and toes pointed.

咱們來壓壓腿。側身躺，一側的腿踢向空中。盡量把膝蓋拉直綳腳尖。

4. Front Leg Stretch 正壓腿

Lie on your back and kick one of your legs up in the air. Try to stretch that leg as close to your body as possible.

仰卧，一條腿踢向空中，腿盡量貼近身體。

5. Straddle Splits / Side Splits / Center Splits / Box Splits 橫叉

Babies, let』s have a challenge. Sit on the floor with your legs spread open in a straddle position. Reach to the left, right and center. Try to keep your knees straight.

寶貝們，咱們來挑戰一下。坐在地上兩腿叉開。向左側、右側、中間壓。盡量把膝蓋伸直。

6. Front Splits 縱叉

Let』s try the front splits. Start by kneeling on one leg. Make sure to keep the bent knee behind the toes. Now square your hips. Stretch the other leg back and try to keep that knee flat on the floor. Then gently stretch your bent front leg forward.

咱們試試豎叉。先單膝跪地，前腿的膝蓋不要超過腳趾。現在把你的胯放平，後腿向後伸，試著把膝蓋平放在地面上，並慢慢把前腿向前伸展。

7. Demi Plie [demi; pliei] (法語發音) 半蹲

Let』s do a demi plie. Feet together, but in an open position. Bend your knees down halfway to the floor.

咱們來做一個半蹲。兩腳併攏，向外打開。膝蓋彎曲，向地面半蹲。

8. Grand Plie [gr?nd; pliei] (法語發音) 全蹲

Similar to the demi plie, but now bend your knees all the way down. This is what the grand plie looks like.

和半蹲相似，不過這次膝蓋彎曲，一直向下蹲。這就是全蹲。

9. élevé [el?vu] (法語發音) 立腳尖

Let』s try the most challenging position in all of ballet, the élevé. Try to rise up and stand on your tippy toes. You can support yourself by holding onto the bar.

咱們嘗試一下芭蕾舞最難的動作，立腳尖。試著立在你的腳尖上。你可以握住把桿來支撐自己。