这样的“软度练功大法”，我想安利给所有舞蹈生
欢迎走进舞研艺考22届舞蹈生的集训生活
先脑补一下
当你看到舞蹈生一秒搬后腿时的反应：
“哇塞！”“功真好！后腿好软！”
却很少会有人问“这到底是怎么练出来的？”
今天小编就想带大家走进舞研教室
看看这些22届小可爱们是怎么花式练功的！
#1
把杆上的100种软度练习方法
每间舞蹈教室都必不可少的把杆
看似普通的存在
却是舞蹈生练功时的必备助攻单品之一！
在舞研老师这里
必须让它最大程度的发挥出作用~
https://p3-sign.toutiaoimg.com/pgc-image/7cb85d709fce419da02d32f10627fd4b~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=b1zLFz%2Folj9gnMPmfTFE%2B15rC7w%3D
把上搬腿
https://p3-sign.toutiaoimg.com/pgc-image/ef2958c6346942af87587f63fdfa6bb9~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=XzExDRgqsomYF9lqXMMtHm9sbZQ%3D
把上压腿
https://p3-sign.toutiaoimg.com/pgc-image/23c2bcf25c0141d48ccea57780e8fe36~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=BqEE0Np%2BQ%2BlD0LFY8XIP5vjtctk%3D
把上踢腿（扶着把杆踢腿）
https://p3-sign.toutiaoimg.com/pgc-image/9d1fab6e46024dba8bc1a997fc88e19b~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=fI7u8WTLWED%2FzksovIEMN3KHiLc%3D
踩脚背、耗腰也离不开把杆这个神助攻
https://p3-sign.toutiaoimg.com/pgc-image/bbe60c0c24cd465183ea3d9cfb60a117~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=KT0wPj7wv3PWexXhWMsSSVSm5wA%3D
https://p3-sign.toutiaoimg.com/pgc-image/20884dac402341989caefa62962f04b8~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=UcYdlxyoFFpGXHoI9uKgAqGcuEY%3D
踩胯
https://p3-sign.toutiaoimg.com/pgc-image/7eebe6c6c0a6473884256230bff51766~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=TCDucYLxhhABm3Y6QVs4qx0Rnsw%3D
练习搬腿也需要扶着把杆来作为辅助
https://p3-sign.toutiaoimg.com/pgc-image/d4b22735ef4145fea3533af9712fd988~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=TWNhbnzWs4D50yiHaB0MP0%2Bx7Pg%3D
还剩下的90种把杆练功方法……
等你亲自来解锁！
#2
绿色垫子上的：真·痛苦记忆
没躺过绿色垫子的舞蹈生
不是真正的舞蹈生（小编瞎说的…hhh）
正被压腿的你
https://p3-sign.toutiaoimg.com/pgc-image/12d320fe048740ec8b977731405574d4~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=Hy5ktTYLjNgmArkpowmrGsGhUQ8%3D
压完以后的你
https://p3-sign.toutiaoimg.com/pgc-image/a089ab6a1218414c9ebc44bb7a80f422~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=piuiwKDq9Z0njEuQUraH%2BBZuA68%3D
看来，纸巾也是舞蹈生上课必需品…
腰是在垫子上撕的
https://p3-sign.toutiaoimg.com/pgc-image/14d0ea381ed94621a19ef198f1fbb770~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=svCAIOz%2BpI%2FxP121%2FMoEvlSeDVk%3D
肩和胸腰也是要在垫子上开的
https://p3-sign.toutiaoimg.com/pgc-image/d7b2300879c842db9c0601aa67401602~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=u9MSONZRARoqtqqbs7VyDVyyaE0%3D
有些腿也需要在垫子上压
https://p3-sign.toutiaoimg.com/pgc-image/23f6b8b307fa447f83a54e48050d7c2f~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=%2F3XtJSx2n5J13oBOVLBVSGhka8M%3D
#3
姐妹齐上阵
嚯！
“对最亲的姐妹 下最狠的手！”
https://p3-sign.toutiaoimg.com/pgc-image/1267772b18e7484cb1e88ac17f441c58~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=ugoX64h0haQ%2B4HD91GTYY3HSARw%3D
https://p3-sign.toutiaoimg.com/pgc-image/60be76d66df34c488d5fae142552d290~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=nLrDYIb8PGeF4oswEK5muYe3O%2B4%3D
（老师问摄影师：是不是又要发到抖音上了？哈哈哈！）
#4
靠近把杆的那面墙 当然不会被放过
这个是不是可以叫做
“面壁耗腿”
https://p3-sign.toutiaoimg.com/pgc-image/3f850eea4e884cc5a035820ba999d0d1~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=5lVMbrHM5AbBDMtrGGZZVb9roF4%3D
#5
凳子？椅子？都看到过我哭的样子…
从腿一放上去就开始哭
到可以毫无感觉的把腿放上去
再到可以苦笑着加块砖
你只需要每天都坚持把腿放上去耗一会儿…
https://p3-sign.toutiaoimg.com/pgc-image/6eee9bc1270e45f7b1abc554b4ed3b18~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=%2FV99770djzf3R%2FHtEaMU7rwDU%2Bw%3D
https://p3-sign.toutiaoimg.com/pgc-image/fede2e5fc7134d57b55f34eeb6bad834~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=ZnqQ4hUUPhheEkYoWFRfxJ0ag%2Bg%3D
https://p3-sign.toutiaoimg.com/pgc-image/c95846911ffc47d3930909e5392b5491~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=opKh23d9Xzhi25di64XxyrdebHM%3D
而相比椅子的高度
凳子耗腿好像看起来会更轻而易举~
https://p3-sign.toutiaoimg.com/pgc-image/2b0e9376c8c14844b526017c5ff9322a~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=u8Iomg4ppxsCcSMSPCEnQwM%2BIQI%3D
https://p3-sign.toutiaoimg.com/pgc-image/32ccb9c2a2e6431fb697b21bb7bdc3fa~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=zdS9hojCG9YQrldLjeda9FRAX5E%3D
#6
就连柜子也有了它存在的意义
靠着柜子压脚背
https://p3-sign.toutiaoimg.com/pgc-image/baca9c944ea04d81876c713468defb98~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=suL0WOQMfCaNl3fVgdVmOutY1zQ%3D
扶着柜子踢后腿
https://p9-sign.toutiaoimg.com/pgc-image/9691c1f511f7456e8691b6f196071814~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=AmrEBMNKJ8CILEollo7B%2F3%2BO7CY%3D
所以22届、23届的舞蹈生们
这些练功大法你安排上了吗？！
如果还没有
你可能已经被舞研这些小可爱落下了哦~
日复一日的软度和体看起来枯燥无味
却是让你的剧目耀眼/技巧发光的必要前提！
https://p3-sign.toutiaoimg.com/pgc-image/e28bb3b32387499ab0a0c037aeced689~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=KWZVelLtiRIjzC0jrxu7Sm2EJNs%3D
https://p3-sign.toutiaoimg.com/pgc-image/a689ee0110eb454fa5c1cb375740e017~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=KzkSUIAFNZvpm0GjYY7jVl3KS2o%3D
https://p3-sign.toutiaoimg.com/pgc-image/c78659c6519e4fe7aa7e5378fe66b4ae~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=Ed8uwZ3Tge666lmFxLwViBjwLsU%3D
https://p3-sign.toutiaoimg.com/pgc-image/2e3a0bedabd3413699cf90d47b7b7d3e~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=eD6uQeD4EPeCUzJZF2EcfZH2BkA%3D
https://p3-sign.toutiaoimg.com/pgc-image/70fb06fb5e784e7ea32dea300ddd96b1~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=8vpIgWxmS8WfPQ2V%2FrnUP1sS0tY%3D
经过各方面综合训练
平转、点翻、串翻都有了质的改变
https://p3-sign.toutiaoimg.com/pgc-image/31f72cdbc79843af8fb64701bcdd935f~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=M44GlD0K5GxRo8hcY%2BRY0pV9Y%2Fc%3D
大跳越来越好
https://p26-sign.toutiaoimg.com/pgc-image/8d1cd65d120b4621acfca622209b831e~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=msuThGYSv1PR75%2FfXgZFWG6vGQc%3D
https://p3-sign.toutiaoimg.com/pgc-image/d857860ba8bf4bedbdfab1775c4b0db7~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=5lGFK4HAVol7%2BPmMk96jOZ7Wt0E%3D
https://p3-sign.toutiaoimg.com/pgc-image/86f85e366e7d4b36a014e81994a4ee69~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=vVKUwkFa%2Bp9JKzLGtbAIJjdHazI%3D
毯技也在稳步提升
https://p3-sign.toutiaoimg.com/pgc-image/9798f8cc5a8c44d2812c379d524cd2ad~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=I8wNBqn5FJokId9hFzLeY1RDck8%3D
前、旁腿搬的更稳了
后腿也能搬上去了
https://p3-sign.toutiaoimg.com/pgc-image/aa135b93212e4447ab08d97d36877732~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=9fit0sxVm5IjXYv3YW9BhgatSY8%3D
https://p3-sign.toutiaoimg.com/pgc-image/5cccb387c4a24aa8b2f7822eecb8b2fe~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=M%2B3V2qz0eZifQnO2ejMJNCjUz6k%3D
https://p3-sign.toutiaoimg.com/pgc-image/179984493560433e96ff1b6c32d59157~tplv-tt-origin-web:gif.jpeg?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1739534095&x-signature=EUKHzmVb8Vbk2Ythigd8NVlCcwU%3D
最后想说
孩子正在慢慢长大，练功大法没白练！
快转发安利给你身边的舞蹈生吧~
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