Ballet squat demi plié originally means "squat", or "bend the knee", is a kind of squat training, squat is mainly to train the extension of muscles, the flexibility of the knee joint and the ligaments of the feet, on the one hand, exercise the muscle strength of the thighs, calves, ankles, and feet; On the other hand, it can also improve the control of the back, warm up the ankle, thigh and knee joints, prepare for jumping movements, assist in balancing posture, and provide some cushioning for landing and deceleration.
Learning points of ballet squat:
01.Stand facing the bar with your shoulders down, your shoulder blades clamped, and you should not shrug your shoulders and hunch. Keep your back straight, tuck your abdomen, and feel your whole body lift up, not slumping down. Place your arms gently on the handlebars to keep your body balanced. Stand with your weight evenly on your legs and turn them sideways.
02.Bend your knees slowly, moving your hips through your hips so that your knees are over your toes, your knees are out, your toes are pointing outwards, your heels are not off the ground, and your feet are fully on the ground.
03.Slowly return to a standing position, keeping your feet in a two-foot position with your feet one foot apart to the sides.
Precautions for ballet squats:
01.Keep your upper body standing on your feet with your weight evenly aligned.
02.Keep both hips and two knees at equal height.
03.Turn the tail vertebrae forward > use the inner thigh muscles to turn the thighs open> knees open, > calves open, > feet open.
04.The 5 toes should be evenly placed on the ground, especially the little toes.
05.Squat until the Achilles tendon is stretched to the end and you feel that your heel is not lifted, and you can't continue to squat.
Ballet Squat 3 Movements Follow-up Version:
Ballet squats are very helpful for straight legs and slimming legs, and practicing 2-3 times a day can improve knee buckles, calf valgus and xo legs.
Action 1Ballet squat right foot:
With your right foot in front and your left foot behind, heels facing each other, inhale and squat down, exhale, and push your inner thighs and hips upward.
Action 2Ballet squat left foot:
With your left foot in front and your right foot in the back, heel facing each other, inhale and squat down, exhale, and push your inner thighs and hips upward.
Action 3Ballet tiptoe:
With your feet open and your knees aligned with your toes, your core tightened, you inhale and squat down, exhale your inner thighs and hips and push your hips up, and lift your heels.