How is a dancer supposed to regenerate in the summer

Did you know that what you do during the summer holidays can be a key predictor of what the next dance season will look like? Top athletes and performers know that even downtime during the year in the form of vacations, holidays, and vacations must be carefully divided into stages. And most often it looks like this:
If you're serious about dancing, keep that in mind in the coming weeks. This strategically set schedule will reduce the chances of injury and improve your performance in the new season.

1 - week after the season

The last workout rings and you shove your sweaty workout stuff into a corner, put your feet up on the table and don't deal with the next few weeks. You say to yourself, 'Finally, it's over.' This is exactly what it shouldn't look like.
pre-season increase


Yes, after the end of the season, give your body maximum rest to recover and relax. Longer sleep and taking care of healthy food is essential. Listening to music, reading books, taking a walk, or doing chores are also ways to unwind.
NOTE: Don't forget to take care of your dancing needs beforehand. As this article describes.


        Take a total break from dancing and don't worry, your body won't forget the technique and movements in a week. Such a break will allow your body and mind to recover, repair and even heal. Your whole body needs it, even your immune system. 

        Strengthening and regeneration

        Time off should not only include sleep, but also daily activities that regenerate muscles and gently stretch tendons. We're talking yoga, massage, wellness and meditation. The aim of these activities is not only to restore stability and strength to the muscles and joints, but also to give them a beneficial calming effect, relieving them of tension, congestion and stress.

        2-4 week after season

        Use the middle of your holiday to give your body a different type of exercise and sport that you don't do intensively during the year. The purpose of this is to work on weak areas that have been neglected during the year and gradually get the body moving.

        Cardio exercises

        Recommendations call for 20-40 minutes of cardio four times a week. We're talking about running, cycling, hiking, swimming, or rowing, for example. Find time for these exercises, and you can also use the method of short high-intensity impact workouts. Your cardiovascular system and breathing will improve.

        Strength exercises

        During strength exercises your body is being shaped, the stressed parts are heavily strained and even if you start with less weight, just one wrong move can cost you a lot. Do not neglect the correct execution of each exercise, so do not go to training without the assistance of a professional.

        Stretching exercises

        Whether it's before cardio or strength training, stretching should be a part of them both before and after exercise. Preparing the body, stretching the muscles and increasing range of motion prevents injuries, improves performance and is directly tied to all movement activities of the dancer and athlete.

        5-8 week after season


        It's time to get back to work and incorporate Crossfit into your schedule, which is an intense interval workout that builds strength, coordination, balance, stamina, explosiveness and endurance for the cardiovascular and respiratory systems through short repetitions. If you're wondering what CrossFit is, think of alternating simple functional movements such as push-ups, squats, running, weightlifting, or gymnastics.


        And the most important thing at the end. It's time to gradually increase your dance lessons and dance as much as you can, so that you gradually approach the number of hours you dance during the season, so that your body gets used to it and gets back into the routine that awaits you during the year.

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