How to roll: learn step by step! – GOOD SHAPE

How to Roll: Anatomy of Motion

Those who practice running usually love educational exercises: although human beings naturally already know how to run, betting on techniques to improve the mechanics of movements helps to improve performance and evolution in the sport. In the sway, the logic is similar: even though it’s something very individual (after all, each body moves in its own way), a step by step can help you master the sway.

Therefore, it is worth working different parts of the body. Starting with the mind. “Dance is an interpretation of your feelings, of what you feel when you listen to music. So if you have a hard time letting go, train at home where no one is watching. Watching choreographies and trying to reproduce them in your own way is a really cool way to start”, recommends dancer and actress Natacha Horana (@natachahorana), who participates in the Domingão do Faustão Ballet since 2015.

It takes self-acceptance — understanding that all bodies can dance. And that people won’t move in exactly the same way.

Then it’s the hip’s turn. “He needs to be mobile, but remembering that each one has his potential”, says Gabbi. And you can forget the idea that for a good roll, you need a big butt, see? “It is not the biotype that defines dance. It has more to do with the anatomy of movement and positioning than with your body”, explains Gabbi.

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More important than the size of your butt is learning how to let it go. “Try to keep those glutes soft. The more they move like jelly, the more movement you will have”, adds Natacha. That’s why experts recommend very loose clothing (shorts or pants) when rehearsing, as they enhance swaying.

Knees should be bent, and legs apart (and with enough strength to hold a good time in the position). Don’t forget to improve motor coordination, body awareness and concentration! Once you’ve mastered everything, you can try some variations, which tend to be more difficult. “There’s the lateral roll, with your legs closed, going down to the ground, without flexing your legs…”, says Carol.