Choose your own fitness dance
Choose your own fitness dance, warm-up time we still have some things to pay attention to, exercise is conducive to strengthening the body's immunity, walking is the simplest exercise, said life is in motion, the following share choose your own fitness dance what are the benefits.
Choose fitness dance for yourself 1
1, Pilates
Specializing in fat loss and physical rehabilitation of the most scientific projects, pay attention to the control, stretching, breathing, the waist, abdomen, hips and other key parts of the shape. With gentle movements, the effect goes deep into the body, practicing the body to be long and beautiful.
Pilates training leads to a strong center. Through the exercise of the core of the body, the spine becomes soft and flexible, beautifying the body while strengthening the function of the muscles and organs. During the training, the muscles become long and smooth, and the movements are focused on "stretching and lengthening", emphasizing the process of control in the static, following the "low-intensity, high-count" approach, so that the muscles are full of elasticity without increasing the circumference.
2, barbell exercise
Barbell exercise in the fitness program is definitely popular, because it is a fast fat-burning exercise, a 60-minute barbell exercise men consume an average of 556 calories, while women consume an average of 390 calories. That's why this exercise is loved by the majority of men and women.
Aerobics barbell exercise in English means "body charging", the course to choose the appropriate weight of the barbell, with a strong sense of rhythmic music, in the reduction of the friends of the shouts of their own injection of energy. It is a combination of barbell weights and calisthenics. The intensity is low, but very interesting.
Each person can choose different weights of barbell pieces according to their own physical conditions. The main movement of the workout is to lift the barbell up and down repeatedly in front of the chest, then over the head on the back, and repeat the lift up and down behind the body. Often barbell drills use a standardized training methodology for a series of free weight exercises that allows the trainer to get more out of the group barbell workout.
3, combat gymnastics
A gym will see a lot of people in the practice of combat gymnastics, combat gymnastics because of the instantaneous explosive force, can vent emotions, effective slimming, handsome action dynamic and loved by women. A complete aerobic combat gymnastics will consume 600 calories, normal about an hour or so.
Aerobics combats a blend of boxing, karate, taekwondo, Chinese kung fu, and even some dance moves, the speed and beat are more powerful. In the swinging, kicking and shouting, venting and slimming at the same time. Exercisers need to emulate boxers, maintain flexible lower body movement and agile left and right swings, and keep repeating high-frequency punching and kicking motions throughout the course.
Aerobic Combat Exercise gym-goers require a perfect combination of speed and strength when stretching their punches and kicks. Therefore, in straight punches, hooks, pendulum punches, positive kicks, side kicks, side stomps and other combat movements, the body's side waist, abdomen, thighs, arms, shoulders and back and other areas of each muscle are involved in the movement, and the force required to be swift and explosive, so the body's elasticity, flexibility and sensitivity have been improved.
4, pedal manipulation
Suddenly from the United States on the popularity of over, in the pedal to play the body jumping and rotating movements, for the lower limbs lack of exercise is very applicable.
Pedal gymnastics is a medium-intensity exercise that combines the step work of a fitness test with the movements and steps of aerobics, done on special pedals. The pedals are usually 100 centimeters long, 35 centimeters wide and 8 centimeters high. The height of the pedals is adjusted according to the level of exercise, pedaling technique, and knee flexion, so that the gym-goer can effectively and actively control the effective intensity of the exercise to lose weight. The most basic action of the pedal drill is on the board, down the board, the buttock muscles can be fully massaged, for long-term sitting work is particularly beneficial, in improving the shape of the thighs at the same time can make the buttocks more firm and sturdy. Cardio exercise is achieved through a variety of step-up and step-down movements with turns and jumps. In the process of moving the center of gravity, the waist and abdomen can be effectively exercise
5, yoga
Touted by the media, and now there are hard-core yoga fans adhere to the size of the gym, can be seen in the heat of it. In a small survey, when the questioner mentioned the term "yoga", almost no one does not know; drilling weight loss methods, no one has not tried to practice. The combination of asana, pranayama, and meditation makes it more than just meditation, meditation, or difficult body movements, it is the science of natural maintenance that focuses energy on the inner world and guides behavior through consciousness.
Yoga has been practiced since its inception and development in ancient India. Various schools of yoga have converged in Beijing, competing to create new terms. High temperature, rope, flowing water and other yoga are in the limbs of stretching, stretching, twisting, balancing, step by step exercise bones, muscles, ligaments, as well as regulating internal organs, completely homologous.
6, balance board
Exercise people's ability to balance, do not give the respiratory organs to increase the burden of popular shaping course. With the simplest instrument to help grasp the direction of muscle exertion, improve control, the waist and thighs of the two key parts of the shape is very helpful. Balance board is a wobbly wooden board, can be used to train the balance function of the sick, usually the length of the panel is 60 to 180 centimeters, the width is 60 to 90 centimeters; panel height from the ground 10 to 16 centimeters, there are two parts of the upper panel and lower curved board, some balance board the lower part of a hemisphere, the grasp of this kind of balance is more difficult.
Choose the fitness dance for yourself21, determine the purpose of learning dance
The establishment of the purpose of learning is very important, only to establish the purpose, in order to better start learning, so as to get the results they want.
It is as if you want to go out to travel, determine the destination in advance and then arrange the trip, which is called tourism. If you don't have a destination, it's called wandering. As a result of shopping also finished shopping, ask you fun? I don't know.
Similarly, before choosing the type of dance that suits you, you need to be clear about your own preferences, from your purpose, subjective and objective conditions and then make a choice.
Comparatively speaking, if you are a quiet and focused person, you may prefer classical dance, and passionate and lively may be more suitable for jazz dance. However, maybe the quiet you desire to change will like jazz dance, pole dance is not necessarily, in short, first to determine their own inner thoughts.
Secondly, we need to understand the basic characteristics of various dances and the mature state of development. In order to facilitate the choice of the little darlings, I give you a compilation of the characteristics of some of our Wan Zi Yuan dance, we have an understanding, but also a good choice.
2, understand the characteristics of each dance
Jazz
Jazz dance, that is, the American modern dance, is a kind of rapid and rich in dynamic rhythmic dance, belongs to a kind of extroversion, the pursuit of pleasant, lively, angry kind of dance. It is characterized by the freedom to jump, not like the traditional classical ballet must be limited to a form and comply with the inherent posture. Sending hips, twisting waist, the body is a wave-shaped twist is the main feature of jazz dance.
Jazz dance is energetic, rhythmic, and allows you to fully express yourself, and the joyful atmosphere and happy spirit that the dance emanates allows you to get rid of all the worries.
Pipe Dance
Pipe Dance, is the use of steel pipe as a prop, the synthesis of jazz dance, modern dance, folk dance, ballet, yoga, belly dance, Latin dance and other different styles of dance, but also a collection of acrobatics, artistic gymnastics, fitness category of the 'movement and the derivation of a new type of dance.
It is a kind of diversified dance, according to the dancer's dance feeling and physical condition will be a lot of pole skills action coherent play dance. It can also be combined with other dance styles to tell a story, a feeling, a situation or highlight a new dance style. Pole dancing as a fashionable and generous fitness sports, can bring people self-confidence, derived from women more attractive temperament.
Belly Dance
Belly Dance, originating from the Middle East, was first performed as a religious ritual, recounting stories about the unending cycle of nature and human reproduction, as well as celebrating the mystery of life.
Belly dance is to the abdomen, hips, chest swing as the main action, with music, twisting body. It is a very healthy and happy and full of heat dance, it is sometimes crazy bold, and sometimes mysterious charm.
Belly dance on the female waist and abdomen bit of exercise is very good, the action is very centralized, so you sweat, reduce fat at the same time also practiced a sexy out.
Classical Dance
Classical Chinese dance is characterized by "left first right", "up first down", and "outward expansion".
The classical dances are characterized by "left, right, first", "up, first", "down", and "outward, then inward". However, it is also a good choice for students who have no basic knowledge of classical dance. They can start with simple body rhythmic combinations and gentle basic skills training and gradually progress to a full repertoire.
It's a long way to go, but even simple movements can have a lot of flavor if you have a good foundation.
Modern Dance
Modern dance is free from the constraints of classical ballet's overly rigid movement programs, and is based on the laws of natural movement, which freely expresses one's true feelings and emphasizes the need for dance to reflect modern social life.
The concept of modern dance is to be tolerant, optimistic and adaptable; its artistic concept is to seek common ground while reserving differences, and "the eight immortals crossing the sea, each showing their own skills". Modern dance is easier for people to accept and like this dance compared to other dances, and this kind of dance is easier to approach people's cognition of life, and easier to feel the expression of emotions.