Classical choreography, benefits and harm to the body, ballet, benefits and harm to the body

Head of teacher training and senior coach of the LEVITA network of ballet and stretching studios

“Classical choreography is not only about performances in the Bolshoi Theater. It is about strong muscles, beautiful posture and the feeling of lightness and beauty of your own body. I will reveal a secret: you can make friends with exercises from classical choreography at any age and at any level of training. The main thing is desire and determination”.

Satura rādītājs

What is classical choreography?

Classical choreography at the barre is a ballet exersis or a certain routine that dancers do from childhood and throughout their professional career. In children, ballet exersis is what teaches safe and proper muscle function. For adult professionals it is something that helps to “wake up” the body and adjust its main “instrument”, to warm up and prepare for a difficult rehearsal process.

For people who have never before practiced at the machine, classical choreography can be an effective type of exercise, allowing to give relief to the muscles and correct the figure. In this case, classical choreography is devoid of “shock” load: exercises are performed at a slow pace, without the use of additional weight. This format is much safer for joints than strength or cardio training. And there’s also a nice bonus – the process is feminine and beautiful.

Effect on the body

The main effect for the body, which can be obtained thanks to classical choreography, is the correction of the figure: the muscles of the abdomen, buttocks, legs are tightened, plasticity and grace are acquired. This is what girls most often come to trainings for.

Also one of the pleasant results of classes is a beautiful posture, which is maintained outside the hall: all exercises are performed with a straight back, she gets used to this position, the muscles are strengthened, and slouching passes. Also classical choreography can reduce muscle pain and strengthen the spine. If before the classes a person was bothered by back pain, then after training, most often they are either reduced or go away altogether.

Exercises for transverse and oblique abs, spine and back muscles, exercises to improve coordination of movements and strengthen the work of the vestibular apparatus – all this is practiced during the classes and helps to put your figure in order, work on muscle strength. There is a general strengthening of the body, starts the immune system, which helps to fight viruses and colds.

Classical choreography lays the foundation that will be useful to you, for example, for dance classes. The experience of practicing to music and knowledge of exercise technique will be useful if in the future you decide to engage in other dance directions. Having practiced classics, it will be much easier for you to try something else. In addition, classes are always held under classical works, so in addition to improving the body develops and musicality – the ability to feel the music.

However, the effect of training is achieved not only through pleasant emotions and impressions, but also through discomfort. In the process, you may experience, for example, rapid heartbeat – this is normal. If you feel that it becomes difficult to breathe or your heartbeat starts to speed up, slow down the pace of the exercise and stop gently to take a break.

Also, when the muscles are stretched, cramps sometimes cramp the feet. In this case, you need to “reduce” the foot on itself, and then shake the relaxed leg. You can also massage the area. During the training process, these reactions are not terrible, the main thing is to monitor them. If these sensations do not pass with the time of training, then you should consult a doctor.

If you feel a tolerable discomfort in your muscles after training – there is nothing wrong with it, it is a normal reaction of the body to the training process. After a couple of days, the discomfort should go away.

But if you experience pain in the joints, it is a “bell” to reduce the amplitude of the exercise, eversion of the position and/or reduce the number of repetitions. And sometimes it’s even a reason to see a specialist and possibly change the type of workout you’re doing. If muscle pain after a workout doesn’t go away within four or five days, it’s worth thinking about and also going to the doctor to see if you’re okay and if you’ve damaged any muscles, ligaments or other connective tissues.

Three signals that help you know your workouts are having the right effect, not injuring you:

Muscle crepature – the syndrome of delayed muscle soreness after exertion – should be at an average level; you should not experience, horrible muscle soreness when you have a hard time walking, breathing, and so on. If there is excessive soreness, it is a signal that you need to reduce the level of load and gradually build it back up.
Muscle soreness will start to decrease with each session: after the first workout, your muscles will hurt about five points, after the second – four, after the third – three, and so on to the minimum score.
The general condition of the body will also let you know about it: you will have a high level of energy, well-being and no apathy.

What is included in training for beginners?

For those who are getting acquainted with the world of classical choreography for the first time, everything starts with a ballet barre and simple exercises at the support, aimed at the work of the whole body. In general, classes for adult beginners are similar to those for children who are just starting out. All movements are performed at a slow pace and in basic classical positions: legs are in the first, second or third position, and hands are practically not involved in active work. The main thing is to do everything in a structured way, not to rush and not to try to conquer difficult elements at once. Everything has its own time.

Professionals perform movements of the whole body – from head to toe – synchronously. But beginners keep static positions of the body and arms, performing exercises only with the part of the body to which they are directed. For example, if you perform a plie squat, there is no need to add other elements (arm and body movements) at the initial stage. If the exercise is performed in the middle of the gym, i.e. without support, you can put your hands in one of the classical positions or put them on your waist. Unsupported exercises train balance, coordination and engage the cortical muscles.

Stretching is not part of the basic structure of the classical choreography class: before starting the exercises there is a small warm-up, then there is a lesson at the machine. Stretching is practiced separately in the middle of the hall, it must be included in your training process.

You can stretch immediately after the class – it will help to relax the body. In addition, the exercises will be easier to perform, as the muscles will already be warmed up. You can do stretching, alternating it with classical choreography. For example, on Monday – classical choreography, on Wednesday – stretching, on Friday – choreography again, on the weekend – stretching again.

Since stretching is a low-impact workout, it can be done with fewer intervals, unlike strength training. Having said that, stretching is equally important as it helps to make the body more flexible and plastic. As a consequence, the performance of choreographic elements will be easier, more pleasant and more effective.

How to train correctly?

To achieve good results, you need to exercise regularly. At the same time, it is important to give the muscles an opportunity to rest and recover. Two to three times a week is the optimal number of workouts for the average person who does not have much experience in sports. That is, you can work out with a break of one or two days.

But if we take strength training, the break should ideally be two to three days. For stretching, the breaks between workouts can be one day. In general, stretching can be practiced daily, but not for an hour each time, but in the format of short workouts to simply “wake up” the body, stretch the muscles after a day of work or in between work, as a morning exercise.

The three bonuses of regular classical choreography classes are as follows

Getting to know like-minded people and competent teachers who will always help you;
Improving your quality of life and sense of self as classical choreography makes the body more flexible and malleable;
Formation of a beautiful posture and giving the body relief.

Home training or classes with a teacher: what to choose?

The ideal option – classes with a teacher at group or individual training sessions, because setting the correct position of the body – quite a complex process for a person who has never done it before.

You are faced with an uncomfortable position of the back, unaccustomed position of the legs and so on. Therefore, if you have never practiced classical choreography, it is advisable to contact a professional coach who will put the body, explain the positions, tell you about the main mistakes and how to avoid them. When you understand how the body should work, you will be able to train on your own in addition to classes in the studio.

If, due to various circumstances, you can not reach the class in the studio, but you want to master the exercises at home, it is not forbidden. However, in this case, the exercises must be adapted for home training: it is desirable to use the most detailed explanations, photo or video examples. A number of exercises should be simplified in order to be able to perform them well without proper experience.

Medical contraindications for classical choreography classes

One of the advantages of classical choreography is the relatively small range of restrictions that prevent you from performing the exercises. Most of the key contraindications are musculoskeletal and joint disorders. For example, arthritis, arthrosis, spinal disorders – all of these are strict prohibitions to practicing classical choreography. Especially in the acute stage of the disease, because in training it is necessary to hold static positions of the twisting positions of the legs, which can cause additional damage to health.

Another taboo for training – various injuries and diseases in the acute phase, such as recent fractures, sprains, sprains. Also, any physical activity is strictly forbidden when you are in a cold. Elevated body temperature, runny nose, cough, chills – a reason to stay home and restore health.

Diseases of internal systems – cardiovascular, respiratory and others – do not so categorically affect the lessons of classical choreography. In this situation, everything depends on the specific disease and the indications of your doctor.

There are no age limits for classes – everything depends only on the state of health.

During menstruation women can practice if there are no discomfort and painful sensations. Exercises for pregnant women are built individually: in the first and third trimesters it is better to consult with a specialist and be very careful about training; in the second trimester you can do more gentle training, if your doctor will not mind.

Five exercises for morning exercise

Working out at the gym can easily be combined with your home exercise habits. If you’ve done morning exercises before, these exercises will help you diversify the process. If you were just planning to start exercising, then they will be a great start to a wonderful and energizing day.

Warming up your body and warming up your feet

Starting position: sit on the floor, legs tensed and kept together, stretched forward, feet flat, back straight. Your arms can be placed on your waist or stretched out to the sides, your abdomen is tucked in and the top of your head is pulled upwards. This exercise involves not only the muscles of the legs, but also of the back.
Start by working the feet, contract the toes toward yourself and through the half toe, through the toes extend the toes into the floor.
Repeat the movements towards yourself – into the floor. Make sure your knees are extended, your feet should be working to the max.
Work your legs synchronously or alternately. Adjust the tempo to yourself: slow or fast.

Number of repetitions: 16 to 32.

Leg raises

Tehnika

Starting position: the same as in the first exercise. You can change the position of your arms by placing them as a support behind you. If it’s hard to keep your back straight, you can lean back a little.
Stretch and turn your feet, with your toes pointing to the floor. Slowly begin to unfold the entire length of your legs, from the hips to the feet. Do it in such a way that your knees “look” outward and your heels face each other.
Lift your legs one at a time in this position upwards as far as you can. Then slowly lower your legs back down.
Gradually speed up the movements. Make sure your legs are always straight and tense.

Number of repetitions: 16 to 32.

Rotational movements

Tehnika

Starting position: keep the position from the previous exercise.
Fix the leg in the highest point and start drawing small circles with it, warm up the hip joint.
Rotations can be done alternately inward and outward.

Number of repetitions: from 16 to 32.

Corner

Tehnika

Starting position: keep the position from the previous exercise. You can change the position of your arms: raise them up, stretch them above your head or put them behind your head. The main thing is that the elbows should be directed toward the neck.
Start doing back bends with a straight back. Bend as far as you feel comfortable keeping your back straight.
Bend for two counts and return to the starting position as well. Gradually engage your legs, pulling them off the floor and bringing them back.
Do everything smoothly, gently, fix both in the lower and upper points.
In a position where your back is bent and your legs are raised, fix the corner and hold your body like this for a count of 8 to 16 as long as you can.
Remember that you may not be able to get your legs high the first time, this is normal, don’t stop and keep practicing.

Number of repetitions: from 8 to 16.

Working the back muscles

Tehnika

Starting position: lie on your stomach, arms stretched forward or tucked behind your head, legs held together, extended and pressed to the floor.
As you inhale, lift your body up, and as you exhale, lower yourself to the floor. On the last repetition, fix the body in the upper position.
Breathe evenly, do not snap back the neck, keep it straight as an extension of the spine, buttocks clamped.

Number of repetitions: from 8 to 16.

At the end of the complex of exercises, take the pose of a baby: sit with your buttocks on your heels, the body stretched forward, relax the muscles of the back. After you can do a few stretching exercises. For example, fold forward to the outstretched legs, tilts the body to the legs stretched out to the sides. Finish your exercise with a smile before a great day ahead!