Let’s talk about the benefits of fitness dance first, hehe~
It can increase the heartbeat from 80 beats per minute to 120 beats, or even more, and can enhance the strength and endurance of the heart.
2. Strengthen muscles
Regular Latin dance can enhance the elasticity and toughness of muscles.
3. Removable joints
Research shows that the best way to avoid early arthritis and treat joint discomfort is to use joints moderately, and Latin dance can make all joints in the body, such as the neck, Shoulders, elbows, hips, knees, ankles, etc. can all be effectively exercised.
4. Protect the spine
The curved spine can be straightened by regular Latin dance, and intervertebral disc herniation can be prevented and treated.
5. Promote breathing
Research shows that intense Latin dance can strengthen the lungs and increase oxygen uptake, which can more effectively prevent diseases.
6. Reduce belly fat
People’s abdomen is generally not easy to move, and the sharp pelvic shaking and hip twisting of Latin dance are the most effective ways to deal with fat on the lower abdomen. The weight loss effect is remarkable.
In addition, regular Latin dance can enhance self-confidence; when you are in a state of depression or high stress, dancing to a Latin dance can also completely vent and relax your body and mind.
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The tutorial begins!
Practice method
1. Head movement: point forward and lean back (1 beat, 1 beat × 8 beats), left point, right point (1 beat, 8 beats fast). The above head movement is repeated 4 times (***64 shots).
2． Shoulder Movement: Stand upright with your feet shoulder-width apart. (1) Shrug your shoulders up and down 4 times (2 beats 1 time). (2) Swing your hands flat and complain (2 times, 4 beats and 1 time). (3) Shoulders in front. (4) Behind the shoulders. 95) One shoulder forward. (6) Behind one shoulder. Repeat the above actions 4 times (320 shots).
3. Hip movement: Stand upright with your feet shoulder-width apart, bend your hands forward and raise your elbows, and rock left and right. (1 shot, 1 time) 16 times (***32 shots).
4． Waist exercises: (1) Stretch your hands to the left and right, with your waist and legs spread apart on one side, feet forward, legs upright, stretch left and right (4 beats once, do 2 times, 2 beats 1 time, do 4 times) .
The above actions are repeated 4 times in sequence, with a maximum of 64 shots.
5. Waist movement: Twist your waist, make fists with both hands from bottom to top, twist your body and lift your body, spread your hands backward and downward. Half-squat forward with both knees (4 beats once), right side and left side, 1 time each side (8 beats each, 2 beats 1 time) 2 times each on the left and right sides, repeat the above actions 4 times in sequence (***64 beats) .
6． Foot movements: (1) Click left and right for 2 beats and 1 beat, repeat 16 times (four eight beats).
(2) Adjust your feet to shoulder width, stay still in place, hang your hands down, sway left and right, adjust your breathing, beat once, 16 times (32 beats).
Warm-up exercises
1. (1) Make a wrong step to the left and make a circle to the right with both hands in front of the chest. Cross your right hand straight up, spread your left hand flat for 4 beats, lunge with your right leg and press the base of the leg (1 beat per beat) for 4 times, push your right leg straight back, the right direction is the same as the left, beat 8 beats once, and once on the left and right sides. (2) Same as (1) (4 beats once), left and right once. (3) Take 2 shots once, once on each side.
The above actions are repeated 4 times in sequence, for a total of 112 shots.
2． (1) Step forward with your left foot to the left, open your hands, take one step forward with your right foot and let your hands hang down (2 beats). (2) The right direction is the same as the left (2 beats) and the left direction is the same as (1) (2 beats). Raise your toes halfway and bend your elbows upward to your chest (2 beats) (***8 beats). (3) Start walking 4 steps forward with your left foot (1 step for 1 beat). Lunge forward with your left leg, push your right leg straight back, raise your right hand back and forward, palm upward, and raise your left hand flat.
Press the right heel 4 times, turn the body sharply, raise the left heel backward 4 times, start walking 4 steps back with the left foot, jump 2 steps (2 claps 1 time), and clap 2 times. At the same time, stamp your left foot twice (2 beats) and shape your left foot (2 beats). Repeat the above actions 4 times (***16 eight beats). (4) The point step is the same as the action (1) in the first section. (5) Adjustment is the same as action (2) in the first section.
Symbol sports
1. (1) Squat half-squat, keep your right foot in place, and take one step forward with your left foot. At the same time, lift your right foot (2 beats), step back your left foot and raise your right foot (2 beats), and repeat the above action (4 beats) 4 times. Take a step to the left, turn your body to the left, and raise your left hand in front of your head (4 beats). Repeat the above actions 4 times and step on the spot with your left foot 3 times. Kick left foot (4 beats). Repeat the above actions 4 times (84 shots)
2. The opposite action is the same as above. (1) (2) Repeat the actions one time in sequence.
3. (1) Start walking 4 steps forward with your left foot (1 beat, 1 beat). Take one step forward and backward with your right foot (2 beats), and kick your right foot forward (2 beats). Repeat the above actions 4 times (eight beats, eight beats).
4. (1) Rock cross step: Take a step with your left foot, step forward with your right foot, take a step back with your left foot, and step back with your right foot (1 step for 1 beat), repeat 4 times, and turn right for 1 turn (4 beats).
(2) Same as above (1), repeat the above action 2 times (***80 beats)
5. Step forward 2 steps with your left foot, click 2 points on the upper left side of your right foot, step back 2 steps with your left foot, take 2 steps back with your right foot (32 beats), and then turn right once (4 beats) (2) Do the same on the opposite side. (1). Repeat the above actions twice (144 beats)
6. Do the same as step 6 in the first section.
7. (2).
Fun Sports
1. Start walking forward with your left foot, trembling left and right for 2 beats, the above movements last 8 beats (2). ) The left foot starts to step back, tremble to the left and right for 2 steps, and jump to the right (2 beats). (1) (2) Repeat the above actions 4 times (eight beats). >2. Rowing step: (1) Start taking a step forward with your right foot, take one step laterally with your right foot, take one step back with your left foot (***7 steps) (1 step for 1 shot), clap your hands and kick your left foot in the eighth step, To the right. Same as (1) (8 beats). (2) Repeat the above action 4 times (8 beats)
3. Take one step forward (4 beats), wrong step to the left (4 beats), wrong step to the left, wrong step to the right (2 beats each), raise the right leg 2 times (2 beats each), raise the left leg 2 times (2 beats each) ). The above action is for two beats. (2) The backward action is the same as for (1) two eight beats. Repeat the above action for sixteen eight beats.
4. The point-and-step movement is the same as movement 6 (1) in the first section.
5. The adjustment movement is the same as movement 6 (2) in the first section.
1. (1) Front kick. Keep your body upright, keep your right foot still, kick to the left (90°), with your toes flat in front, palm facing, right side flat, palm up (4 beats 1 time). Same as the left leg. 92) Raise the left side once (2 beats), raise the right side once (2 beats), and repeat the above action 2 times (8 beats each). Repeat (1) (2) actions 5 times (80 beats).
2． (1) Kick your leg to the left (90°), raise your right hand above your head with your palm downwards, and raise your left hand sideways with your palm forward (4 beats). The right leg is the same as the left (4 beats). Slide left, slide right, 2 beats each, repeat 2 times (8 beats). Repeat the above actions 5 times (80 shots)
3. (1) Kick the back leg, throw both hands above the head, and kick the left hind leg (45°) at the same time (4 beats), and the right leg the same as the left leg (4 beats). 92) Left trembling step, right trembling step (2 beats each), repeat 2 times. Repeat the above actions 5 times (80 shots).
4． The click step action is the same as action 6(1) in the first section.
5. The adjustment action is the same as action 6(1) in the first section.
The whole set of actions is over.
Function and principle: This fitness dance can relax muscles and activate blood circulation, lower blood pressure, enhance lung capacity, improve health, and allow people to enjoy the dual enjoyment of music and dance.
This dance is simple and easy to perform, has no requirements for venue equipment, is easy to carry out, and is easy to popularize.
Have you learned it? (*^__^*) Hee hee...