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Whether it's ballet, jazz, hip-hop or any other physical activity. Warming up is extremely important in order to prepare sound body à the exercise physics !
For many sportspeople, the warm-up stage before practising a sport may seem tedious, but it is essential for the athlete. On the one hand, warming up prepares the body for the effort it is going to be asked to put in; it's a preparation stage. On the other hand, warming up your body helps to avoid many injuries, whatever the sporting activity you are practising.
The first aim of warming up is to increase the body's temperature. It is estimated that to function at their best, muscles (tendons, ligaments...) need to reach a body temperature of 39°! It's at this temperature that muscles are at their most elastic. However, without a warm-up, the body temperature is between 36 and 37°, which increases the risk of injury.
By increasing the body's temperature, we 'technically' prepare the dancer's body for the rest of the class. Depending on the type of dance, it's not the same priority muscles that will be used during the exercise. It is therefore important to target these muscles during the warm-up.
Injuries are as common in dance as in any other sport. So it's vital not to neglect warm-ups, to prepare your body properly and avoid potential injuries. Good preparation before a session helps to avoid any risk of tearing muscles or ligaments.
Enfin , le fait de s’échauffer avant sa séance de danse améliore considérablement la performance des danseurs et danseuses. Effectivement, lorsque les muscles sont suffisamment chauds, ils se décontractent : ce qui permet de dilater les vaisseaux sanguins et donc, d’aider le transport des nutriments et de l’oxygène.
In particular, this provides the muscle tissue with the energy it needs for more intense movement and effort.
Of course, the improvement in sporting performance is gradual and occurs when warm-ups are carried out on a regular basis.
As we said earlier, depending on the type of dance, the priority muscles involved will be different. What's more, choosing the right warm-up exercises helps you to prepare your body better and avoid bad practice. For example, dancers often stretch, but this is bad practice.
To prepare your body properly and raise your body temperature, you can start with a series of circular movements of the joints.
To gradually raise your body temperature, you can also start your warm-up with a gentle jog lasting a few minutes.
Finally, you can continue with the plank exercise, which is also an interesting way of getting into shape. This involves sitting on a mat, resting on your toes, with your arms outstretched and your body sheathed. You can, for example, do a few sets of 15 to 30 seconds of effort with the same amount of rest.
After the initial warm-up exercises, dancers can begin to work on all their joints: neck, upper and lower limb joints.
Il existe de nombreux exercices pour faire travailler les articulations :
Finally, to work your calves and thighs, simply do lunges.
The aim of joint work is to prepare the joints properly, so the movements in these exercises should be performed gently and without strain.
Once you've warmed up your body and joints, you can finish off with some more dynamic exercises.
For example, the "jumping jacks" exercise can be chosen. This consists of jumping by spreading your legs and raising your arms above your head, then returning to the initial position.
Dancers can finish their warm-up with flexion-extension exercises, knee raises or heel-and-buttocks.
Finally, it's important to finish the warm-up session with some stretching. As I said earlier, many dancers choose to stretch before the warm-up session, but this is bad practice.
The body interprets the stretching of muscles as a warning, so it tightens muscle tissue instead of relaxing it, increasing the chances of tearing and/or rupture.
Muscles should be stretched after exercise, to make muscles, tendons and ligaments more elastic and therefore better prepared for the dance session.
Balletto Dance Shop offers a wide range of warm-up outfits and accessories.
Now you're ready for your dance session! Don't forget that warm-ups may seem painful, but they're essential if you're going to dance or do any other sporting activity. Don't hesitate to check out our warm-up section, where you'll find all the outfits and equipment you need for your warm-up!