Abstract
Abstract. The importance of range of motion and flexibility in dance training is self-evident. The article aims to solve the typical training problem of dancers due to the growth difference between joints and muscles under various conditions. Common hip injuries in dance training include iliopsoas muscle strain, synovitis, etc., which may be caused by sudden twisting or overextension of the hip joint. To improve flexibility, auxiliary training such as Pilates has become the first choice for dancers, by strengthening the toughness and stretching of fascia and muscles, reducing the risk of hip friction and injury. In auxiliary training, the training of antagonist muscles is crucial, by transposing a set of antagonist muscles to exert force, effectively improving leg flexibility while maintaining joint stability. In addition, the activation of the physical function of the trainees before the class is also key, and the warm-up activities are used to increase the level of bursts and reduce the risk of muscle strain. Taking into account the range of motion, flexibility training, and physical function activation, we can provide dancers with a more scientific and effective dance training program to ensure their physical health and performance quality.
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