When you think of the body of the ballerina, you can paint a beautiful, thin body. But many dancers have rejected the fact that what Ballery looks like, and instead, she has changed the direction of embracing a diverse range of athletic ballery bodies. A female American ballet theater, played by a major part in that movement, has none other than the iconic theory dancer Misty Copeland.
"We are real women And Ballrinas, muscles, women, but strong, lithe but curvaceous, "Copeland writes in his new book, Ballerina Body: Dancing and eating your way for a lean, strong, and more graceful ($ 30, Amazon.Com). But Copeland did not play that she always feels so confident in her skin. "None of this was easy. I do not climb into the world of ballet, not my arrival in place of personal satisfaction and peace, I have no journey in the body."
His book is the way to help other women reach the same status Body confidence That he now comes out of the world. "I dream of sharing what I have learned - I dream of reaching women's goals everywhere and seeing them as their best nature."
For Copeland, this means giving priority to exercise, which is an integral and positive element of his day. Copeland says, "Working for our mental and physical welfare, we should be woven through all parts of our lives."
Below are four exercises that are involved in their cross-training routine to help maintain their ideal ballerina body - "That which is lean, but with long, statues and tone muscles." But you definitely do not have to be a dancer to take advantage of the benefits of these challenging moves. Try them to tone up the head (point) toe.
Relevé
"Raolave" means "raised" or raised, and when you climb on your feet (demi-point) or one or both toe, then describe the situation.
a. Start in the first position. Demi-Play, then spread your knees and move on to Demi Point (relay). Repeat this three times and the old on the count of four. Music is done with music, calculation is for the time of music.
B. repeat once. When you get stronger, you can repeat four.
Remember to catch your currency. Flexing and pointing make your angles ready and strong to allow you to stand on Demi Point (or N point, if you are an advanced dancer).
Balance Adagio
"Adagio" runs in ballet technique slow The more movement movement is about flexibility, strength and fluidity, learning this practice on the floor will give you a profit before standing. On the floor, you get a sense of balance and where your weight gets elevated so that you can see more feet in front of upper body and increase more.
This practice should be done gradually to improve balance, alignment, stomach strength, and stamina.
a. Start by sitting on the floor together with your feet.
B. Tuck your knees to your feet and lift your feet in the air, holding your back with your feet with your hands, parallel and parallel to each other.
C. With your back straight and leaning in your hands behind your thighs (hamstrings), gradually increase both feet in the air until they are completely straight, make you in V shape. Tilt your knees so that the tips of your toes touch the floor. Keeping in mind the tips of the toes of your second toe on the floor, do the same with each leg.
D. While doing single leg sections, repeat the sequence beginning with the second leg.
sea kelp
This exercise is very good for freeing the spinal cord and increasing it for a long time and strengthening the core.
a. Start lying on your back, pointing your legs together and parallel and to your feet.
B. Tilt your feet slowly, bring them out of the floor, bend over, and lift your feet from the floor, while your back will embrace on the ground.
C. Draw your lower back on the floor and your shoulder blade towards your waist, rotate your upper part around your lower abdomen with the floor. Your arms should act as seaweed, moving around their raised legs and moving at the speed of the tide.
D. Float your upper and lower arms down the floor, feet still bend, the body is still active.
E. Repeat four times, bring your feet slowly as your head and upper body lift, lowering the lower abdominal muscles.
F. For the last time, hold a hand or wrist (depending on the length of your arms) behind your thighs.
G. Pushing your legs straight in the air, pressing your feet straight in the air.
H. As long as you are not near the floor, keep your feet on the floor, arms around the arms Then open your arms on the edges and move on your head towards your feet.
I Your upper back should move on your feet because you transit inclination with lying, help with the back of your hands on the floor, and help to maintain the back of your feet on the floor. .
J. Roll your roll down through the spinal cord until your back is on the floor and you are in a position to start your shoulders comfortably. Repeat two to four times.
Dégagé
"Degge" means "dismissed." Especially while preparing for the Degge, but whenever you are lying on the floor, you should feel that you are standing or jumping- do not lie on the sand on the beach!
This practice is good for length, strength and alignment. By pressing the parts of your back and body, make sure that the surface of the floor is touching on the floor, allowing your working feet to swim, the movement starts with the thighs inside you and instead of you Feet leg thighs (quadrilateral)
a. In the first situation, start lying on your back with your feet (feet together with a high heel and toe, pointing towards the foot).
B. Put your arms down with your hands and keep your hands; By the time your arms do not move above your shoulders, you can separate the position of your arms.
C. Raise your legs straight on the floor.
D. Use your palms and arms by pressing on the floor. This will help strengthen your core and align the spinal cord.
E. Raise two or three inches one foot from the floor, by pressing the toe of your toe still standing, still, whether you are standing or lying on the floor, the leg is standing which is not moving; It helps to maintain balance), your arms, and your head in the floor. This will help you lift the leg that works while maintaining stability in your body. Degage four in front of one leg, then switch the legs and do the four in front of the other leg.
F. Now make four degages on each side. For them, your working feet are on the floor, which brushes with the floor because it spreads on the side. Do not disturb the pelvic or back balance when you move the working leg.
Quoted from book Ballerina body By Misty Copeland Copyright 
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