1 Dancing in social situations

Practice at Home in Front of The Mirror.

If you're worried about dancing at a club or during any other social situation, you're not alone! This is a common concern, especially if you have never danced in public before. The best way to combat your nervousness is to practice at home, preferably in front of a mirror. Wait until you've got some alone time to practice.
When you're ready, start with a song with a good beat that you can dance to.

1. No one is watching, so close your eyes and get down to the music.
2. Incorporate different styles of dance, and see which style suits you best.

Move to the Beat.

The beat is the thump-thump-thump pattern you hear. Relax and then start moving your head with the beat. As you get into the song, start moving your arms back and forth a bit on the beat. Relax your shoulders and your knees so that they are loose and easy to move. Bounce gently on your knees to the beat.

Involve the Torso and Arms.

Your knees are loose. You're bouncing on them because you beat your head. Relax your torso and then rotate it slightly, noticing the timing with the movement of your knee. It's like movement when you're skiing. Make sure your arms are relaxed, then start moving them up and down.

1. Swing your arms so that they move with the beat over time.
2. Continue to bend your knees and rotate your torso as you incorporate arm movements.

Keep it Simple and Low Key.

As you become more comfortable, start incorporating additional movements. Over time, loosen your shoulders and move forward with your hand movements. Walk your feet to the beat - step next to each other or back and forth. Make small changes to your hand movements. Make sure you keep nodding your head, which will help you adjust to the beat of the song.

1. Start slow and work your way up to it.
2. It is always better to do low-key movements rather than spastic.

See How Other People Dance.

See how people dance in music videos and movies. Pay attention to their movements and try them out. See How your friends dance for more ideas. If you're at a club or party, get inspiration from everyone watching. You can incorporate your new moves on the spot, or save them for when you're done practicing.

Be Ready to Adapt to The Situation.

When you're dancing, you don't always have the space you were used to during practice. Guess different scenarios like a crowded dance floor. Practice how you would move in that position. Consider how you will proceed if you have a lot of space on a relatively empty dancefloor. Also practice how you would adapt to a face-to-face dance with another person.

1. You need to be aware of your knees, so you can avoid knocking them down with your dance partner.
2. You won't even have much arm room in front of you. It might sound a little silly, but if you're having trouble painting it, turn to the wall and dance too close to it.

2 Training As A Dancer

Train Often.

Set an exercise program for yourself and stick to it. To improve, the intensity, length and/or frequency of your training sessions must increase over time. [5] The amount of training you choose depends on your personal goals and the type of dance you are performing. depends on it. In general, if you're trying to become a better dancer, daily practice sessions are ideal. If you're a beginner, start with a few training sessions per week and work your way up to daily training.

1. Set up a training plan for yourself that gradually increases in difficulty.
2. Take exercise seriously by removing distractions like your cell phone and tablet from the practice room.

Set Small Tasks or Goals for Each Training Session.

As you create your training plan, try to pick a few things to focus on for each session. For example, you may choose to focus on particular activities or parts of a routine in one session. If necessary, set a timer to let you know when you should move on to the next task.

1. To avoid injury, warm up your muscles before exercising with some light cardio, such as running in place or jumping jacks.
2. Don't forget to schedule five to fifteen minute breaks in your sessions.

Practice in Front of a Mirror and Video Your Training Sessions.

Watching yourself dance is an important training tool. By practicing in front of a mirror, you can quickly correct mistakes and change the movements in your performance. It is equally important to take video of your training sessions.

1. Spend some time reviewing the video and analyzing yourself afterwards.
2. When you review your videos, ask yourself questions like, "What are my strengths? What are my weaknesses?

IP Flexors, Calves, Shoulders, Forearms and Lats.

When you’re stretching a muscle, make sure you are in a comfortable position. You should be able to breathe normally and easily. Hold each stretch for 20 to 30 seconds.
Always wait until after you practice to do any serious stretching. Deep stretching can temporarily weaken your

1. muscles, so doing it before practice is counterproductive.
2. Your post-training flexibility routine should be about 10 minutes long.

3 Building Confidence

Get Consistent Feedback. 

Practicing in front of a mirror and recording training sessions will give you plenty of self-feedback, which is important. However, getting regular feedback from an outside source is also crucial for your improvement. Enlist a dance instructor, advanced dance student or a knowledgeable friend or family member to watch you perform. Go over your performance with them in detail afterward.

1. Ask them to tell you what you’re doing well along with what needs improvement.
2. The positive reinforcement provided in the feedback will increase your confidence.

Find a Strong Support System.

Have a few key people that you can turn to for advice and motivation, like friends and family members. Consider joining a local dance team for positive reinforcement and interaction. Search out a mentor or instructor to work closely with. These close interactions will provide support and help you build confidence.
A good instructor/mentor will provide advice and motivation without interfering with your natural abilities.

Tune Out Negativity.

Constructive criticism from outside sources is crucial for improvement. Harsh, negative commentary from others is not. Ignore any harmful negativity aimed at you. Try to avoid engaging in negative self-talk and criticism, as well. Replace your negative thought patterns with positive ones.

1. An example of constructive criticism is, "Your technique gets a little shaky during the middle of the routine. Work on those particular movements before our next session."
2. An example of negative commentary to avoid is, "Your technique is weak. Your movements are sloppy and imprecise. You need to do a lot more practicing before you let anyone else see that."

Train Seriously. 

Practice breeds confidence. Be sure to put in the necessary amount of training and preparation required for improvement. By consistently putting in serious time and effort, you will become more advanced as a dancer. You will begin to trust in your own skills. As you continue to train and advance, you will become naturally confident about your dancing.

4 Keeping Yourself Fit

Do Aerobic Exercise and Strength Training Three Times Per Week.

Your dance training shouldn’t be the only exercise you get. You also need between 20 and 40 minutes of aerobic exercise three times each week. Aerobic exercise is any kind of continuous movement that keeps your heart rate up, like running, aerobics classes, swimming, cycling, and skipping. Strength training using light weights should be performed three to four times per week.

1. In general, dancers don’t need to add any bulk, so avoid lifting any heavy weights.
2. Training with light weights will increase the strength and endurance of your muscles without adding bulk to your body.

Rest to Prevent Overtraining.

Muscles repair themselves during periods of rest. Unrested, a muscle can become strained much more easily. After particularly hard rehearsals, give your muscles a day or so of recovery time. Along with taking days off occasionally, be sure to sleep 7 to 8 hours each night.

1. Try to keep your sleep habits as consistent as possible.
2. Fatigue and the likelihood of injury both decrease when you get enough rest.

Take Pains and Minor Injuries Seriously. 

If you’ve injured yourself, don’t dance through the pain. Ignoring aches and injuries will only serve to prolong them. It can also result in permanent damage, which will affect your dancing perpetually. Always take time to recover after you’ve hurt yourself.

1. Get advice from your trainer or a doctor about how to address each injury during recovery and follow it.
2. You risk further injury if you give yourself no recovery time.

Stay Hydrated. 

As a dancer, you’ll need to consume more fluids than a less active person to stay healthy. The adequate intake of fluids for men is about 13 cups (3 liters) daily. For women, about 9 cups (2.2 liters) of fluids are needed each day. On a typical training day, you’ll probably need to take in an additional 1.5 to 2.5 cups (400 to 600 milliliters) of water to replace what you lost through sweat.

1. On days of intense training, you should consume sports drinks containing sodium on top of the additional water.
2. Drink water and sports drinks during your training, and continue to hydrate well afterward.

Take Healthy and Balanced Diet.

The dance is very athletic and requires a lot of energy. To perform at your best, you must consume food rich in nutrients. Make sure your daily diet includes foods from the major food groups -- fruits, vegetables, whole grains, low-fat dairy products, and lean proteins including beans and other legumes, nuts and seeds, and other healthy fats. Huh.

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