Individual lessons on stretching the child's splits. Individual sessions. Cost of individual programs

The Dance.Firmika.ru portal contains information about where you can sign up for stretching classes in Moscow: addresses and phone numbers of dance schools and dance studios, prices for the most popular areas, student reviews. For greater convenience in using the portal and searching for a dance school, we suggest using a convenient filter by area and metro station. Visual tables will help you compare the cost of classes and training in different dance studios in the city, choosing the best option for the price.

Stretching exercises are a thoughtful and comprehensive approach that helps stretch muscles and ligaments and generally increase the flexibility of the body. The definition of this direction is borrowed from in English, in which the word “Stretch” is translated into Russian as “stretching” or “elasticity”. Thus, the name itself describes the main function of training. In dancing, stretching plays a very important role - many elements look very beautiful when performed by flexible dancers, including those who can do the splits.

Why are stretching courses needed?

Despite the fact that many people believe that stretching means swaying your body so you can do the splits, this is far from the case. During training, a huge number of exercises are used to stretch the muscles of the back, neck, and legs. Techniques that help increase the stretching of deep muscles and plasticity of joints are also in demand. Of course, there is also split stretching for beginners, when a positive result is visible from workout to workout.

Stretching training involves alternating exercises with short-term muscle tension and subsequent relaxation. Due to this, excessive muscle tension is removed, strength is restored - just a few minutes are enough for proper rest. To very important points includes changing the intensity of loads, activating the most different types stretch marks and their combination with each other, which is why almost all muscle groups are involved in the process.

The advantages of stretching include its proximity to natural movements: stretching the back, arms, legs. Due to muscle stimulation, joint mobility and elasticity of ligaments and tendons increase. Movements become smoother and more attractive. This also has a positive effect on dancing - it becomes easier to perform complex elements, and amazing plasticity appears.

Stretching stretching in Moscow - benefits of classes

Regular training before or after dance classes will help the body prepare or relax after active exercise. In addition, the following benefits of classes can be noted:

• Stimulating effect on blood and lymph circulation in the body.
• A final stretching session after a full session helps to restore the muscles by returning them to their original length from a contracted state.
• Stretching lessons help relax muscles, thus reducing possible pain caused by stress or nervous tension. As a result of training, mental stress can be significantly reduced.
• By conducting regular stretching lessons, you can maintain the elasticity of your muscles and provide them with a high-quality supply of blood and nutrients.
• Stretching for beginners will be useful for improving posture and achieving attractive slimness. This occurs due to the strengthening of the muscular system and increased flexibility of the body.

Do not forget that some dances require special flexibility from dancers. This is why stretching classes are so in demand in dance schools.

Stretching lessons and stretching classes in Moscow

The high relevance of stretching training has led to the fact that almost every dance studio is ready to offer its students full-fledged classes. Our portal contains telephone numbers and addresses of Moscow dance schools that offer stretching lessons. The tables show prices for a one-time lesson and the cost of subscriptions, so you can quickly compare price tags and choose the optimal establishment. You can evaluate the effectiveness of the lessons and the qualifications of the teachers in absentia by studying reviews of stretching lessons in dance schools.

Trinity Dance School invites you to stretching classes in Moscow! Such training will also be useful for those who are already involved in dancing or sports at our school.

Stretching (otherwise known as stretching) is an exercise to improve stretching and strengthening of all muscle groups and ligaments. Stretching was received for the first time wide use in the 50s in Sweden, and 20 years later it was already actively practiced by athletes all over the world. In addition, this system has been approved by scientists all over the world.

A set of exercises used as part of stretching allows you to strengthen muscles, improve coordination of movements, stimulate blood circulation, support joint function, relieve stress and fatigue, and reduce injuries. If you have already tried to lose weight through fitness, but had to give it up due to injuries, then stretching is just what you need to get in shape without “side effects.”

over 10 dance
halls throughout Moscow

more than 15 years
existence

good results
on the dance floor

Profitable terms,
nice bonuses and discounts

Stretching class schedule

Sign up for our stretching classes in Moscow right now!

Many experienced dancers have come to the conclusion that stretching is the most effective method prevent injury, maintain mobility and relieve tension. Another positive point is that stretching relieves muscle pain after training.

Stretching training has a positive effect on the health of a person who dances professionally. We especially recommend stretching to dancers of such styles as jazz modern, strip plastic, go-go, jazz-funk, waacking, hip-hop and many others.

Great victories are not achieved alone. To climb the "Everest of your dreams", be it flawless toned body or the revelation of the spiritual “ballet self”, a professional mentor is often needed. Only a specialist can calculate the correct and most effective route for you to reach your desired goal.

It is precisely in order to help you create the body of your dreams that I, Ekaterina Yurochkina, ballerina, coach and author of my own methodology, invite you to individual lessons.

I work with bodies. I turn princesses of any age into real queens!

And I really love what I do! Why? Because I see results. I see how bodies change, gait changes, stiffness and stoop disappear. And how women and girls, who have forgotten a little that they were recently active and slim, suddenly begin to transform...

Over my many years of practice, I have seen so many such wonderful transformations - from ladies immersed in care into light and graceful beauties!

From clear goals to great results

An ideal body and excellent posture are available to everyone. My job is to show you “how” to achieve this and guide you along the path to your goal.

Individual sessions are intended only for those who are ready to constantly and consciously work on themselves professional support trainer.

The training program is developed personally for the goals and objectives of a particular person. The characteristics of the physique are taken into account, the initial physical state, posture, flexibility and strength of the back, degree of stretching and strength of the legs, condition of the abdominal muscles, buttocks, neck, arms and shoulder girdle.

Together with you, we determine the goals and objectives that you want to achieve through training.

And we draw up a clear plan - exactly how we will achieve the desired results.

Your goals can be anything, for example:

• — Improve your back health and correct your posture. This task is now being set by many of my students of different ages.
• — To tone all muscle groups of the body, work out problem areas(abdomen, buttocks, thighs, inner surface hips, arms, shoulders) remove unnecessary things - folds on the neck or double chin and so on.
• — “Fashion” a graceful silhouette with slender, ballet-like legs, a straight back and neck, beautiful hands and a smooth shoulder line.
• - Achieve excellent stretching not only of your legs, but also of your back. Or maybe remember your childhood dream and finally do the splits or stand on pointe shoes!

Author's technique of fitness ballet

The methodology I use in individual lessons is entirely my own. This is the most developed combination of body ballet, the basics of classical ballet, stretching and yoga, tested in group and individual classes.

The fitness ballet training program is developed exclusively individually.

Each individual lesson with a trainer consists of several blocks of exercises.

— Body ballet block. These are the most effective complexes, taken from the basics of classical ballet and adapted for adults that strengthen the legs, gluteal muscles, arms and, of course, back. At the same time, everything is being processed internal muscles, they swing, but do not swell, as during a regular workout in the fitness room. As a result, your muscles become stronger and stretch, giving your figure a slim and graceful appearance.

— Elements of classical ballet. The process uses a machine (or its equivalent when practicing at home) to classical exercises– demi plié, grand plié, batman tandu, batman fondue, etc. These exercises help you gain correct posture, beautiful leg lines, lightness and graceful gait. In the process of training, flexibility, strength, and endurance develop.

- Stretching exercises. This is a mix of movements from yoga, ballet and gymnastic exercises. Stretching is not just about legs and splits. The method contains many exercises for stretching the muscles of the back, arms, and shoulders.

If one of your goals is to do the splits or do a bridge, then these wishes will also be taken into account when developing an individual program.

If desired, the training program may include a special “Pointe Shoes” lesson.

For many of the girls and women I work with, ballet was a childhood dream. And, even if you are not going to perform on stage now, you can get on pointe shoes. Ballet for adults is real! I will teach you how to do simple movements on pointe shoes, both at the barre and without. And then you can easily amaze your friends and loved ones with your ballet abilities, which no one could have guessed!

The technique is suitable for any level of training. Regular classes will quickly lead to results - the body will become more flexible, the posture will be straight, the abdominal muscles will tighten. The gait will be easy, and the hips and legs will be slender and graceful.

Why do individual training give maximum effect?

We will strive to help your body quickly and reliably become flexible and elastic, get excellent stretching, excellent posture, and a slim and graceful figure. Without the need to “pump” muscles, as conventional personal fitness trainers suggest.

Individual work is the maximum impact of the trainer to achieve your personal goals and get real and visible results! By choosing individual classes, you receive a clear, competent program of tasks and loads, compiled on the basis of your physical and psychological characteristics and personal wishes. And, more importantly, support, motivation and control of results! After all, without support, tips, approval and moral help, we ourselves very often refuse to achieve our dreams. With me you will achieve it much faster and for sure!

Cost of individual programs

The cost of the service is determined by the complexity of the goals, the composition of the program, the time frame, and is discussed by the teacher with each client individually.

Individual lessons can be conducted for two or three students, including mother + child.

I also work individually in the pre-ballet program with children from 4 years old. You can find out more about children's programs in the YAYA CHILDREN section

Where do private classes take place?

The location of the classes will be discussed with you personally. There may be several options:

• The premises of one of the YaYa Dance classes in Moscow (Novokuznetskaya metro station, Kutuzovskaya metro station and Voikovskaya metro station)
• Your territory (house, apartment or other suitable place for activities)
• If you are not in Moscow, then I actively practice individual training using Skype.

You can get a personal consultation from Ekaterina Yurochkina, find out more and discuss the details by calling +7-915-482-45-87; email address

You need to stretch after warming up. This way you can deepen the stretch without injuring your muscles and ligaments.

Warm up before stretching

When you stretch after a workout, your muscles are already warmed up and no additional warm-up is required. If you decide to arrange a separate stretching lesson, first do a few exercises:

1. Joint warm-up: twirl your joints, bend and twist your body.
2. 5-7 minutes of cardio: running or Jumping Jacks, Rock Climber, running in place with high knees, .

Once you've warmed up a bit, you can start stretching.

How and how much to stretch

With these exercises you can arrange independent study by stretching and stretch all the muscles of the body well. However, it will take about 60–90 minutes. For a quick stretch, choose one or two exercises for each muscle group involved in the workout.

To give your muscles a good stretch, hold each pose for 30 seconds to two minutes. You can remain still or gently spring. Sudden movements can cause injury, so leave them for another sport.

We will give exercises for stretching from top to bottom: neck, shoulders and arms, chest and back, abs, buttocks, thighs, legs.

Neck stretching exercises

Tilt your head back, stretching the front of your neck. From this position, tilt your head to the left. For greater effect, place your left palm on right side head, but do not press too hard.

Right hand place it on the left side of your head. Tilt your head forward and to the side, increase the pressure with your hand.

Repeat on the other side.

Place one hand on the back of your head and the other on your chin. Lower your head by doing double chin. At the same time, the neck remains straight, the back of the head tends upward. You should feel it in the back of your neck, especially at the base of your skull.

Shoulder stretches

4. Front Shoulder Stretch

Place your hands behind your back, clasp your wrist with one hand and the other. Bend your elbows and lift your wrists higher. Push your chest forward and feel the stretch in the front of your shoulders.

5. Mid-Shoulder Stretch

Grab your opposite elbow with your hand, press your shoulder towards you and pull it down. Repeat with the other hand.

6. Back Shoulder Stretch

Grasp your right arm with your left above the elbow, press it to your body and straighten it, lower your right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension in your backside.

Repeat with the other hand.

7. Triceps stretch

Go to the wall, lift your left elbow up, and place your forearm behind your back. Lower your left shoulder blade down. To check that it has actually dropped and will not rise during the stretch, place your right hand below your left armpit.

Repeat on the other side.

8. Biceps stretch

Grab a doorknob, counter, or other support and turn your back to it. Turn your elbow upward and move your body slightly forward.

Repeat with the other hand.

This pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Place one hand behind your back from above so that your elbow points upward, and the other from below so that your elbow points to the floor. Try to bring your wrists together at the level of your shoulder blades.

Switch hands.

10. Wrist Extensor Stretch

Sit on your knees, place your hands in front of you so that the backs of your hands touch the floor and your fingers point towards each other. Gently shift your weight into your hands, stretching your forearms. To enhance the effect, try clenching your fists.

Chest stretching exercises

11. Chest stretch in the doorway

Go to the doorway, lean your elbows on the doorframes and push your chest forward, pectoral muscles.

Place your hand on the wall, lower your shoulder and turn in the opposite direction. Repeat with the other hand.

Back stretching exercises

Stand next to a rack, exercise machine or other support, turn your left shoulder towards it. With your right hand, grab the rack high above your head, move your pelvis to the right and down, stretching the entire right side bodies.

Repeat on the other side.

14. Stretching the lower back muscles

Sit on the floor, move your right leg forward, left leg back. Bend your knees at an angle of 90 degrees or slightly more. Place your right hand on the floor, raise your left above your head. Pull your left leg down and back, tilt your body forward and twist towards your right leg.

Switch legs.

Sit on the floor, bend your knees and place your feet on the floor. Grasp your shins with your hands on the inside, place your wrists on your feet. Lean forward as low as possible.

Sit on the floor, buttocks should touch your heels. Lean forward, lie on your stomach on your knees and extend your arms.

Get on all fours, then move your pelvis back and up so that your body resembles an angle. Your arms and back should be stretched out in one line, your knees can be bent, and your heels can be lifted off the floor. The main thing is that your back remains straight, without rounding in the lower back.

Grab a low horizontal bar and hang freely, relaxing your body. Feet should remain on the ground. Relax them, bend your knees slightly.

Lie on the floor on your back, arms along your body, legs straight. Raise your legs and then throw them behind your head. Hands rest with elbows on the floor, hands support. Do not lean on your neck, the fulcrum is your shoulders.

Abdominal stretching exercises

Get on your knees, push your chest up, lengthening your spine, and then lean back, placing your hands on your heels. Try to bend into thoracic region. Don't throw your head back, look up.

Lie on the floor on your stomach, place your hands under your shoulders. Push yourself up, your pelvis rises, your legs remain on the floor. Lower your shoulders, bend in the chest.

Stand straight with your feet together. Raise your arms and join your palms above your head. Bend your chest and tilt your body back. Tighten to avoid strong arching in the lower back.

Stand up straight, raise your arms above your head, clasp your fingers and turn your palms up. Stretch up and bend first to one side and then to the other.

Lie on the floor on your back, arms out to the sides, palms down. Move your pelvis to the left, lift left leg, bending it at the knee, take it behind your right leg and try to place your knee on the floor. Turn your head to the left and relax.

Repeat the exercise on the other side.

Exercises for stretching the buttocks

25. Lying stretch

Lie on the floor on your back, raise your knees bent. Place the ankle of your left foot on the knee of your right. Press the knee of your right leg onto your left to deepen it. Repeat with the other leg.

Get on all fours, place your right ankle on your left knee. Push your pelvis back to deepen the stretch. Repeat with the other leg.

27. Seated stretching

Sit on the floor, stretch your legs forward, straighten your back. Bend one leg at the knee, grab your shin with your hands and press it to your chest. The shin should be parallel to the floor, the forearms lie on top and press it to the chest, one hand covers the other.

Repeat with the other leg.

Sit on the floor, bend one leg at the knee at a right angle and move it forward, take the other back and straighten it. You can lean forward and place your forearms on the floor.

If you have difficulty doing this pose on the floor, try placing your foot on an elevated platform.

Exercises to stretch the front of the thigh

Calf Stretching Exercises

48. Stretching against the wall

Press the toe of your right foot against the wall, take your left foot a step and a half back. The feet are pressed firmly to the floor, the left leg is straight. Try to reach the wall with your right knee, this will stretch the muscles of your left leg.

Switch legs.

Stand close to the wall. Place your right toe on the wall, take your left leg a step and a half back. Bend your left leg at the knee, increasing the stretch. Switch legs and repeat.

Sit on the floor, stretch your legs straight in front of you. Place one leg on the thigh of the other. Grab your foot with your opposite hand and pull your toe up.

Switch legs.

Stretching classes- this is work on flexibility and stretching. Stretching lessons for beginners can be carried out as a set or in addition to fitness or shaping. All professional athletes are required to engage in exercises of this kind. Stretching Even beginners who are just planning to develop flexibility can do it.

The benefits of stretching

What benefits will regular exercise bring to the body?

• Due to the fact that the vessels and muscles are flexible and stretched, clamps and blockages do not form.
• Muscles and joints are constantly toned and will not lose flexibility and mobility.
• Due to muscle stretching, the figure becomes slimmer, more graceful and toned.
• Exercises of this kind are included in health-improving and therapeutic gymnastics.
• Alternating tension and relaxation of muscles will help quickly relieve fatigue.
• Prevention of thrombosis and atherosclerosis due to stimulation of veins and arteries.

Schedule

Advantages of our stretching school

Stretching is found in Moscow in many choreographic schools and gyms. The Balance Club stretching school offers stretching classes for beginners and professional athletes. Training can be done at any time of the day, at any physical training. Our teachers are qualified and experienced. Under their strict guidance, your body will become flexible and flexible. If you have ever dreamed of doing the splits, if you wanted to be graceful and flexible, maintain health and make your body attractive - feel free to enroll in the Balance Club dance school!

Cost of stretching classes