A. Ballet weight loss index:
★★★★ body shaping effect:★★★★★ Compared to weight loss and slimming, I think ballet is more effective in shaping the perfect body shape. Ballet can make women add charm and temperament, is an excellent relaxation dance to calm the self and regulate tension. Long-term practice can increase women's connotation and enhance their temperament. Ballet can not only make us become a fashionable woman with exquisite posture, but also make us exude feminine intellectual beauty and unique temperament from the inside out. Because ballet is basically tiptoe to jump, so ballet on thin legs and legs have a very good effect Oh above, equivalent to athletes to complete a 800 meters of caloric consumption, greater than the tennis and badminton caloric consumption. Fat reduction effect can be imagined!
Second, belly dance: weight loss index:
★★★★ body shaping effect: ★★★★ belly dance can be described as this year to lose weight and slimming of the new hotspot. Its movements and dance steps are very casual and natural, will not cause any harm to the body, and completely free of age and body type restrictions, is any woman who loves beauty can try to lose weight in a good way. Belly dance is mainly for the abdomen, waist fat, can effectively tighten the whole body line, so that you can easily lose arms, hips thighs flab. In addition, many belly dance moves are crotch lift as well as the abdomen for circle or up and down movement, so regular training can make your waist more flexible, more beautiful lines.
Three. Dancing machine weight loss index:
★★★★★ body shaping effect:★★★★★ Dancing machine was launched in Japan in 1998, and then spread to Taiwan. In mainland China, this is a type of music rhythm type of game, and the biggest difference between the traditional video games, is that the traditional video games use a remote control stick plus buttons or four-button handle, while the dancing machine is to use the player's feet to complete the game. Many Hong Kong and Taiwan actors and actresses also became "dancing masters" one after another, such as Jacky Cheung, Bruce Chan and Teresa Wu. Later, the appearance of the dancing carpet, so that many housewives are also addicted to this game, they will be this game as a weight loss exercise.
Four. Pole Dance Weight Loss Index:
★★★★★ Body Shaping Effect: ★★★★★ Pole Dance, called pole dance in English, refers to the use of steel pipe as a prop, climbing, rotating, inverted, and other actions to complete the orderly dance action of the props of the dance. Pole dancing is a kind of exercise for the whole body to get exercise, but the most important is the exercise of abdominal muscles, buttocks and arm muscles. For example, when you pirouette your body around the pole, you must tighten your abdominal muscles in order to accomplish various movements. As soon as you relax, your body immediately drops down. Pole dancing also works the buttock muscles, and when you climb the pole like a child's game, your inner buttocks will slowly become tighter and rounder. Pole dancing relies on the muscles of the arms to complete the movement, and it breaks all the records of "body shaping", as if you have to gather the strength of the whole body. Pole dancing burns 500 calories per hour, one and a half hours of pole dancing course is equivalent to you jogging 10 kilometers, the normal practice of pole dancing 20 days can lose 5 kilograms, the practice of pole dancing is very conducive to weight loss.
V. Latin dance weight loss index:
★★★★★ body shaping effect: ★★★★★ Latin dance is a dance art based on the movement of the shoulders, abdomen, waist and hips. Participate in the movement including rectus abdominis, internal oblique, external oblique, erector spinae, latissimus dorsi and other hundreds of muscles. From the 1960s to the present, many researchers have done research on the physiological and psychological effects of physical dance, on average, every Latin dance, waist twisting 160-180 times, the highest heart rate of women up to 197 times / minute, the highest heart rate of men up to 210 times / minute. About energy metabolism for 8.5
3 build S shape weight loss exercises
Warm up
1, standing posture, legs apart and shoulder width, two arms upward extension, two hands cross, palm up. Tilt your upper body to the left and right sides, stretching your side waist.
2. Stand with your legs apart, straighten your arms backward, and interlock your hands. Slowly stretch your arms upward.
3. Lunge left and right to stretch the leg muscles.
4, legs apart about two shoulder widths, knees bent, in a semi-squatting position, both hands on the knees, and then the upper body to the left and right sides of the twist.
5. Standing position, bend your left knee, hold your left calf with both hands and pull it towards your body. Then switch to the right leg and repeat.
6, standing position, bend your left knee backward, grab the instep with your left hand, straighten your right hand forward, palm down, stretch your legs and waist and hips
Build a plump top
1-1, lie on your back on the ground, legs together, hold a dumbbell or a water-filled bottle of mineral water with both hands, and straighten your arms upward in front of your chest, palms toward your feet.
1-2.Bend your hands and slowly lower the dumbbells until your elbows are at right angles.
2-1, stand straight, legs together, bend your arms at right angles at the elbows, and hold a dumbbell or mineral water bottle in each hand, palms outward.
2-2, slowly move both elbows toward your chest until your hands are one shoulder width apart.
3-1, Lie on your back with your legs together and hold a dumbbell in each arm and raise it upward in front of your chest, palms facing each other.
3-2, slowly bend your elbows and open your arms outward to lower the dumbbells, but be careful that your elbows don't touch the ground.
1. Sit on the floor with your legs bent at the knees and crossed. Grab a dumbbell or mineral water bottle with both hands together, and then twist your upper body to the left and right sides.
2. Lie on your back on the ground, place your arms on both sides of your body, palms down, and keep your legs together. Then tighten your abdomen and lift your legs upward. Then continue to lift your legs up, so that your hips are lifted off the ground, but your legs should not exceed your head.
3-1, lie on your back on the ground, hands on both sides of your body, palms down. Bend your legs at the knees and lift them up, with your calves parallel to the ground.
3-2, then tighten your abdominal muscles and straighten your legs upward.
4, standing position, legs apart and shoulder width, left hand holding a dumbbell, right hand straight up, bend the elbow, palms on the back of the head, at the same time, the upper body tilted to the left side, stretching the right side of the waist muscles. Then slowly return to the original position, change the right side and repeat.
5-1, lie on the ground on your left side, legs together, left hand straight up toward the top of your head, palm down, right hand bent elbow behind your head.
5-2, using abdominal strength, slowly lift your head up and look at your toes. Then slowly return to the original position and repeat on the other side
Get tighter buttocks
1-1, lie on your back on the floor with your arms on either side of your body, palms down, and your legs together and bent at the knees.
1-2, slowly lift your hips off the ground, making a straight line from your thighs to your hips to your shoulders.
2-1: Lie on your back on the floor with your hands on either side of your body, palms down, your left leg bent at the knee on a thick book, and your right leg straight up.
2-2. Then lift your hips up, making a straight line from your thighs to your shoulders. Stay there for a few seconds, then lower slowly and repeat with a different leg.
3-1: Kneel down on the floor with your arms straight to support your upper body and your right leg bent at the knee to lift it off the floor.
3-2: Straighten your right leg back up, stay there for a few seconds, then return to your original position and repeat with the other leg.