The basic steps of belly dance
Belly dance can enhance muscle power, strong legs and feet, tendons and bones, and can make the joints flexible, promote blood circulation and metabolism of the human body. To help you dance belly dance, I share the basic steps of belly dance, I hope it will help you!
Belly Dance Basic Steps:
Egypt Step Egypt Step First a foot outward, focusing on the rear buttocks (that is, the place where the injection is made when you are a child), behind the leg straight, the rear buttocks upward to the top, the toes on the ground. Push up, relax, push up, relax, push up, relax, point your back toe, and use your back leg to push your hips up. Switch legs and repeat. Move up, driving your hips up and down on your bent knee. Notice how you step your foot out as you push your hips upward, and bring your foot back in as your hips relax. We add the hand movement, right hand on the left hand, straighten the hand when you step your leg, and then retract it.
Grapevine Step Take a step forward to the right with your left foot and a step to the right with your right foot. Hips out to the right top, the same in the opposite direction, cross your legs backward, take a step, then cross forward and point your toes to the ground. One, two, three, four and then four more times Cross forward, step leg, cross back, and point toes to the ground
Duck Walk Stand with bent knees, take a step forward to the right with the right foot, and at the same time, the hips are pushed out forward to the right twice, and the left foot does the same, so that it swings from side to side. Right foot take a step to the right back, at the same time, hip to the right back top twice, left foot repeat the action. Left-right-left, right-right-right.
Cross Step Cross Step Take a step forward with your right leg and open your left leg to the side, while lifting your hips and pointing your toes to the ground. Take a step forward with your left leg and open your right leg to the side while lifting your hips and pointing your toes to the ground.
Twist Step Rotate your body and twist your hips. With your left foot on the ground and your right toe pointing forward, push your hips up and push your left foot forward to follow. Take a step and twist your hips. Take a step and twist your hips. Twist backward and forward. Twist the other side. Twist. Take a step and twist again. Imagine driving your hips with your feet.
After mastering the basic dance steps, such as the grapevine style, duck feet style, sieve rice style, camel step, etc., and then after the coach's guidance and their own practice, so that the abdomen, waist flexible and powerful, basically can be self-complete a set of basic belly dance.
To summarize, the basic movements of belly dance is also wave, swing, shake, shock, shake, quite, turn the seven words.
Wave? The body is like a wave
Swing? The hips swing flexibly
Shake? Let the abdomen shake flexibly
Shake? Shake your body hard enough to make the lumbar chain vibrate, though.
Shake? Throw your hips out dramatically
Straighten? Open your chest as wide as you can
Turn? Relax your body, stabilize your center of gravity, and spin.
Whether it's for recreation, body sculpting, or a spiritual and mindful experience, all women who learn belly dance can reap the benefits of this ancient technique. It not only keeps us healthy and fit, but also relaxes and opens us up. You will find the basic movements of Belly Dance to be enjoyable . A form of self-expression, explore your inner self and free your feminine spirit as you learn to let go and dance to your heart's content. A large range of motion is the only way to work out better and look better. It's also the trick to being able to belly dance to the point of complete improvisation.
Relaxing action
A lot of people already know this. Warming up is important, but many people don't know how important it is. but many people don't realize the need for a cool down after an activity. Warming up is important, but many people don't realize the need to cool down after the activity. When we practice belly dance, our muscles are in a constant state of contraction. If you are tired of practicing immediately quiet down to rest, not only will the muscles have been maintained in a contracted state, resulting in a lack of muscle tone over time, reducing flexibility; and will also cause damage to the internal organs of the organism. In order to maintain muscle flexibility, so that the muscle to restore its length, while releasing lactic acid and other metabolites, so the end of the exercise to do a few minutes of finishing activities. Keeping the muscles contracting sends blood back to the heart, allowing the heart rate to slowly return to normal and eliminating the buildup of lactic acid caused by exercise.
1. Relax, feet shoulder-width apart, inhale, tiptoe, arms raised above the head, balanced, focused on stretching; exhale, toes on the ground, arms down.
2. Press one arm against the side of the head, pull the neck to the side, let go of the arm, relax, breathe. Change sides.
3. Chin down and gently rotate our head. Relax, feel the tension and turn your neck.
4. Gently rotate our knees.
5. Hip tightening, feet to stand firm, about a step between the two feet, shoulder relaxation, arm straight, with the shoulder at the same height, pull to the right, keep still, the waist has the feeling of stretching, and then back to the right; and then to the left to pull, if you do not feel those muscles, or feel that they are very difficult to stretch, you can let someone grab your hand, arm and arm together to pull you, to put all of the action coherent, right back left back.
6. Wrist inward, arm upward stretch, as far as possible up, the inner arm has a tightening feeling. Arm upward, while lifting the other side of the hip, pay attention and stretch the arm on different sides. Feel the tension in the sides separate from the force in the hips, tiptoe up on the back heel of the other side, and slowly lower the arm with a rotating wrist motion, fingers relaxed. Draw circles with the little finger so that the movement is limited to the hand and wrist.
Belly dance practice injury emergency treatment
Belly dance practice due to the action of too fierce and other reasons will often be sprained, such as ankle, waist and so on. At this time, the sprained part of the pad high, first cold compress 1 day and then hot compress. If the sprain is swollen, the skin is bruised and painful, you can use 250 ml of vinegar to heat up a towel and apply it to the injured area 2-3 times a day for 10 minutes each time.
If you are practicing prop dances such as sarongs with other people, it is easy to have abrasions. At this time, saline should be used to clear the wound before applying red or purple drops.
And if you are practicing cane, gold wings, knife and other props accidentally hit by a blunt object and cause contusion, mild only need to cold compress can be, the serious can be tried Yunnan Baiyao plus baijiu dressing wound and bandage, 2-3 times a day.
If you are because of insufficient warm-up or excessive exercise caused by muscle strain, then you should immediately stop the movement, and in the pain point of the cold compress for 30 minutes, do not rub.
Belly dance also has many beautiful movements, such as rotation. Belly dance rotary action is a way to relax the whole body, you can turn the body at will, but pay attention to is, gently, let the body relax can be, let the upper limbs to drive the body, stable to maintain the center of gravity of the body. You can rotate with one foot as the axis and the other foot pointing to the ground, or you can rotate with both feet stepping on the ground alternately.
First the right foot moves outward, toes on the ground. The center of gravity is placed on the left foot, and then the center of gravity shifts to the right foot, spinning in a very small circle. Then move your right foot outward again, landing on your toes. Do this in turn, move the right foot, move the center of gravity, and turn.
;