芭蕾舞12个基本动作训练技巧
Training skills of 12 basic movements in ballet
demi plie (半蹲)
Demi plie (squat)
demi plie 的训练目的和意义：它是一切基本技术动作训练的基础，贯穿于一系列基本动作之中，为其他带有蹲性质的动作以及跳跃动作做好能力与方法上的准备。 demi plie 主要训练腿部肌肉的能力和后背的控制能力，训练跟腱、膝关节、髋关节等部位的柔韧性和灵活性，促进整个身体平衡与各部位的能力的增长，为更好地完成其他技术动作打下良好的基础。
The training purpose and significance of Demi plie: it is the basis of all basic technical movement training, runs through a series of basic movements, and prepares the ability and method for other squatting movements and jumping movements. Demi plie mainly trains the ability of leg muscles and back control, trains the flexibility and flexibility of Achilles tendon, knee joint, hip joint and other parts, promotes the growth of the whole body balance and the ability of various parts, and lays a good foundation for better completing other technical movements.
demi plie 的要求：做蹲的时候，双腿的标准外开度是180度，脚尖、膝盖、跨、肩在一个平面上。由于每个同学的柔韧度、外开度等自身条件不同，所以在训练中要根据每个学生的具体条件，在不影响身体垂直与保持脚的正确站立的前提下做到双腿的最大外开度。
Demi plie requirements: when squatting, the standard outward opening of both legs is 180 degrees, and the toes, knees, spans and shoulders are on the same plane. Because each student has different conditions such as flexibility and external opening, the maximum external opening of both legs should be achieved according to the specific conditions of each student in the training without affecting the verticality of the body and maintaining the correct standing of the feet.
动作过程中下蹲和伸直腿的速度要平均，人体平稳、后背垂直，脚掌平铺地面，不要向前或向后倒脚。其中二位半蹲下蹲的幅度是膝盖和脚尖成上下垂直线。二位和第三种四位的半蹲脚跟不离开地面。
During the movement, the speed of squatting and straightening legs should be average, the human body should be stable, the back should be vertical, the soles of the feet should be flat on the ground, and do not fall forward or backward. Two of them squat down with their knees and toes in a straight line. The second and third four squat heels do not leave the ground.
做蹲的时候，要注意对呼吸的运用，把握好了呼吸，动作才会更加流畅和舒展。一般来说plie 开始之前先吸气，在下蹲的过程中缓慢地呼气，随着腿部的逐渐伸直再吸气。
When squatting, pay attention to the use of breathing. If you grasp the breathing, the movement will be more smooth and stretch. Generally speaking, inhale before plie, exhale slowly during squatting, and inhale again as the legs gradually straighten.