Skinny Aerobic Dance Jumping
Do you know the skinny aerobic dance jumping method? Many people lose weight by dancing aerobic dance, which is a good way to lose weight, with or without dance foundation. I have collected and organized the information about lean aerobic dance jumping for you, take a look.
Skinny Aerobic Dance Jumping Method 1
1, Seated Knee Down Fitness Exercise
Maintain your spine straight, bend your knees, sit on your sciatic nerve, put both feet flat on the ground, feet naked and together, put your two hands behind you as a support point.
Focusing on your lower back muscles, lower your legs to the left until they're about 6 inches off the pavement, keeping your feet pressed together and your shoulders forward. Flip your feet over, but keep them off the pavement. Hold for about 1 second, then use your abdominal muscles to gradually pull your legs up and to the right. Don't put your knee immediately into the side of the body, and keep an eye on maneuvering your posture. Do that from side to side for 1 minute.
2. Press-up
Lie on the ground with your right side of the body, legs straight. Wrap your right upper arm around your waist and place your left hand on your left side. Place your right hand behind your head, with your left arm favoring the ceiling. An easy version: don't have to extend your legs if you're lifting your upper body.
Using your left oblique deltoid (not your right arm), close your abdomen and your left shoulder about 2 to 3 inches off the pavement, and extend your left foot about 12 inches, holding the position for about 2 seconds, then gradually returning to the original position. Start with 5 to 8 reps on the left and right side of the body. Gradually move up to 12 to 15 reps on each side of the body. Do 1 or 2 sets each time, with a 1-minute break in between each set.
In fact, on the network is very much weight loss aerobic dance classroom teaching, aerobic dance types and design styles there are very much for the guys' 'selection is also very much, usually at home in the case can also learn to lose weight and slimming aerobic dance, not only physical and mental health, but also to improve my aura of culmination. However, jump aerobic dance situation or pay attention to do not have to be injured.
Jump Brazilian war dance, reduce the lower body most effective
Brazilian war dance: is a combination of martial arts and dance sports, hands for support, feet are responsible for the attack, so the repair of the lower body on the most effective.
Capoeira (Brazilian war dance), which originated from slavery in Brazil, actually has a history of more than 400 years and is a dance that combines elements of martial arts. A series of kicks, jumps, handstands, spins, cartwheels, handstands and jumps, and other alternating fighting and evasive maneuvers, help train physical fitness, improve body and limb agility, and enhance cardiorespiratory fitness and flexibility, and can even achieve the effect of trimming the body. The amount of exercise is very large, no wonder many people want to learn to "kick" away from the "bye-bye meat", "pork belly" and "luxury butt" and other stubborn fat. The program is a great way to get rid of stubborn fats such as "pork belly" and "luxurious buttocks".
When practicing the Brazilian War Dance, each time there is a Brazilian instrument like a bow Berimbau accompaniment, participants and then surrounded by a circle (Roda), under the leadership of the music, the circle of the two students will be different dance steps to compete, like free fighting plus black street dance fighting, and other students will continue to clap and sing, to sing for the two dancers fighting in the circle to cheer. Beginners will start with the basic ginga step, which is the basis for both offensive and defensive moves, with the hands used for support and the feet for attack. Daniel, the only Brazilian dance instructor in Hong Kong, said, "Beginners should practice 3 times a week for 4-6 weeks, and do more bouncing and lower body movements to get their muscles and nervous system used to it, then try the hand support and other advanced movements."
Brazilian War Dance Basic Moves
1, left foot step forward, right foot step back, lift the right hand to close to the shoulder at the same height.
2. Step forward with your right foot, side by side with your left foot, and keep your right hand raised.
3. Press your hands to the ground and kick your feet upward to tighten your thighs and buttocks.
4. Press your hands on the ground to support your whole body and train your hand and shoulder muscles at the same time.
5. Kick the feet of this offensive action, can repair the buttocks and thigh muscles.
6, one of the defensive movements, the two feet flexed and stabilized horse stance, the body's center of gravity leaning to one of the side. The kicks, cartwheels, handstands, and jumps of Brazilian War Dance are great for physical training, cardiorespiratory fitness, and physical fitness.
Brazilian War Dance Slimming Tips
1, the basic movements can train the hands, shoulders, thighs, waist and hip muscles.
2, the waist force as a supportive action, can be strong waist, to help collect the belly; focus on the lower body such as leg action will help collect the buttock muscles.
3, a month can lose 5-15 pounds of fat, designed for people who want to lose weight in a short period of time and trim the body line.