Belly dance how to shake the thin belly
People usually like to run, play ball, swimming and other ways of exercise, but these ways are rarely able to exercise to the waist, abdomen, buttocks and other parts of the body, so that these parts of the body to become a "dead zone". Especially white-collar women sedentary office, it is easier to accumulate fat in the waist and abdomen bit, some people image called in the waist set a "swimming circle". "Belly dance" unique role, is specifically for the waist, abdomen, buttocks and other parts of the body, it can help you completely remove the body "dead space", reshape the slim figure. Belly dance is the core action of "shaking hips", here to introduce you to some specific practices, try to learn, each set of actions need to do 10 minutes.
1, 8 word buttocks
exercise focus: waist, buttocks.
Focus your attention on the waist, spread your feet, sit slightly lower, put your weight on your lower body, and keep your back straight when you do it.
Open your hands and swing your waist back and forth in the shape of an "8", and be careful not to use your back to rotate.
2, lifting hand waist
exercise focus: waist, arm.
Focus your attention on your waist, sit slightly lower, put your weight on your lower body, and keep your back straight when you do it.
Hands together to raise straight, legs remain static, bend to the right to stretch the upper body to the left, maintain the action for a few seconds and return to the upright position. Repeat alternately on the left and right.
3, slim legs
exercise focus: tighten the thighs and calves.
Focus your attention on your thighs, spread your feet a little wider than your shoulders, sit down slightly, put your center of gravity on your lower body, and keep your back straight when you do it.
Hands hanging naturally on both sides of the body, first raise the right foot, and then alternately raise both feet quickly upward to the ground, to the toes, pay attention to the body to be straight, do not swing from side to side.
4, fast slimming buttocks
Exercise focus: repair and reduce the outside of the buttocks.
Focus your attention on your hips, spread your feet a little wider than your shoulders, sit down slightly, put your center of gravity on your lower body, and keep your back straight when you do it.
Raise your hands high and hold them in each other's hands, sitting slightly lower. Use your hips to swing quickly from right to left, alternating between left and right. Note that when swinging only the buttocks force, other parts of the body to remain static.
Belly dance in addition to the unique role of sweeping away the body's "dead space", other roles also let you unexpected, such as women in the instrumental sports or other aerobic fitness, it is usually difficult to move to parts of the body, such as the pelvis, the pubic bone and the abdominal cavity, through the jumping belly dance can be exercised, which regulate the endocrine system of women are significant! The effect is significant.
Ten minutes a day belly dance slimming method
1, a minute to exercise long arm
Training purpose: exercise arm softness and firmness, prevention of "mouse hand", shoulder and elbow inflammation, and other chronic joint diseases. The first thing you need to do is to get your hands dirty.
Action points: feet together, legs naturally bent, starting from the right arm, lift the right shoulder, elbow, wrist, while sinking the left shoulder, elbow, wrist; then lift the left shoulder, elbow, wrist, sinking the right shoulder, elbow, wrist; with the strength of the shoulder to drive the arm swing, the two arms feel like a snake in the swim.
2, two minutes to lift the chest
Training purpose: through the rhythmic rotation of the upper body so that the chest muscles become strong, up, at the same time, modify the collarbone and shoulder angles.
The main points of the action: feet together, legs naturally bent, open hands, chest in order to left down, left up, and then right down, right up, continuous up to draw the word 8.
3, three minutes to shape the rounded buttocks
Training purposes. Exercise the control and flexibility of the hips, tighten the buttock muscles, and shape the rounded buttocks.
The main points of the action: the legs are naturally bent, the upper body stays smooth and relaxed, the left foot pointing to the ground, the knee force, the left crotch up and down, and then change the right crotch. The action requires a dry, explosive force.
4, four minutes to twist out of the tight waist
Training purpose: to make the hips and waist on both sides of the curve more beautiful, stretching the hips tendons, in the enjoyment of twisting in the waist to reduce fat, so that you have a tight waist.
Action 1: legs bent, center of gravity to the right foot; hips to the right, to the diagonal front launch. Draw a circle from the right diagonal front to back. Change sides, the center of gravity to the left foot, hips to the left oblique front launched to draw a circle. Action coherent, like in the ground to draw the word "∞". When you push your hips, try to keep your upper body relaxed.
Action 2: the abdomen is divided into the upper and lower abdominal muscles, the upper abdominal muscles inhale, the lower abdominal muscles remain relaxed. Use the airflow of the breath to drive the abdomen to roll like a wave. Inhalation, the abdomen as far as possible inward; exhalation, the abdomen out to their limits, repeat the exercise. The hips can swing back and forth slightly as the abdomen rolls.
Belly dance practice taboos
1, lack of patience
Learning to dance is very bitter, it is a kind of training, dance is not a day or two days to practice will be able to practice, it is the need for time and perseverance to build up, want to become a qualified belly dance dancer. The first thing you need to do is to be patient and persistent.
2, ignoring the rhythm of music
Some people tend to pay attention only to the study of technical movement, the lack of awareness of the role of the music, so we need to strengthen the music cultivation, a deep understanding of the music style and performance of the sound of the intrinsic connection.
3, eager to achieve
Some students are prone to only seek the number and progress, but do not pay attention to the quality of the action, if in a short period of time to learn a lot of action, these irregularities in the action after the correction, very difficult. Therefore, when learning the movements, you should be very careful and progressive!
4, the eye of the bottom
Some students in contact with belly dance began to imagine that the high degree of beautiful skills, but those things are refined from the basics, so be sure to play a good foundation only.
5, ignoring posture
Students should pay attention to the beauty of posture when learning dance. Stretch upright, elegant and generous posture makes the dancer's spirit doubled, pleasing to the eye. Therefore, it is important to maintain a correct dance posture at all times when dancing belly dance.
6, easy to be shy
In their own belly dance often worry that others will laugh at themselves, so fearful, and finally will learn nothing. There is nothing to be shy about, who are from novice to master step by step.
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