1, learn belly dance to learn the correct relaxation exercises
Amateurs in the practice will often be easier to understand how to tighten, but do not know how to relax, these problems for people who have practiced dance since childhood is not a problem, but amateurs due to less practice, muscle control ability is poor and more difficult to find This is not a problem for people who have practiced dance since childhood.
In order to relax, you must first learn to tighten your joints in the right state, and have the ability to instantly tighten and instantly relax your muscles. Sink your shoulders, elongate your neck, look straight ahead with both eyes, and take deep breaths at a fixed frequency, these are the most important things. If you look down at your feet, it is difficult to harmonize your whole body. Stand upright and feel your heels coming together, with the forefoot bearing most of your body weight and the heel bearing a small portion of it. Then use your mind to feel your calves straight, your knees together, your inner thighs tightened, your hips relaxed, your hips tightened, your stomach contained, your ribs tightened inward from both sides, your stomach contained, your spine straight, your back flat, and your breasts slightly contained rather than pushed out. The shoulder presses down with great force, and the muscles of the big arm also need to be tightened to assist the shoulder press down. At this time, the small arm is weak due to the shoulder press down, and it relaxes completely and swings naturally. At this time, you should feel that your chest and back are very wide and strong.
According to the above muscle and joint control, the whole body, except for the small arms and hands, tighten as much as possible, and do rumba rhythm or square step. Play slow music and hold it for ten minutes, with each movement in place. Then relax the whole body, only the shoulders down, straighten the spine, cervical vertebrae, look forward, slightly tighten the abdomen, continue to do ten minutes of rumba rhythm or square step. Or, only from the tightest state, from the bottom to the top each time to relax only one or two muscles, adhere to do ten minutes. In turn, relax a few more muscles at a time, gradually relaxing to the midriff, but at the beginning of the training, the shoulders must be sunk, not relaxed. Take this training as a triathlon to exercise, you will soon be able to grasp the difference between relaxation and tightening.
After a while of training like this, you'll have a better idea of what to do, and if your shoulders don't wobble, you have good control, and you get used to sinking, then you can relax your shoulders, and add a little bit of shoulder follow-through to your checks.
2, belly dance after class relaxation method
Many people already know the class before the "warm-up" important, but many people do not know the end of the activities need to "cold body". When we practice belly dance, the muscles have been in a state of contraction. If you are tired of practicing immediately quiet down to rest, not only will the muscles have been maintained in a contracted state, resulting in a lack of muscle tone over time, reducing flexibility; but also cause damage to the internal organs and body. In order to maintain the flexibility of the muscle, let the muscle to restore its length, and at the same time release lactic acid and other metabolites, so after the end of the exercise to do a few minutes of organizing activities. This allows the muscles to continue to contract, sending blood back to the heart, allowing the heart rate to slowly return to normal, and eliminating the buildup of lactic acid caused by exercise.
2.1, relax, feet shoulder-width apart, inhale, tiptoe, arms above the head, balance, focus on stretching; exhale, toes on the ground, arms down.
2.2, single arm press the side of the head, neck to the side of the pull, arm release, relax, breathe. Change sides.
2.3 Press your chin down and gently turn your head. Relax, feel the tension, and turn your neck.
2.4 Turn your knees gently.
2.5, tighten the hips, feet to stand firmly between the two feet about a step away, shoulder relaxation, arm straight, with the shoulder at the same height, to the right to pull, keep still, the waist has the feeling of stretching, and then back to the right; and then to the left to pull, if you can't feel those muscles, or feel that they are very difficult to stretch, then you can let someone grab your hand, arm and arm with the arm to pull you to all the action! The right back to the left back.
2.6, wrist inward, arm upward stretch, as far as possible up, the inner arm has a tightening feeling. Arm upward pull, while lifting the other side of the hip, pay attention and stretch the arm on different sides. Feel the tension on both sides separate from the force of the buttocks. On the other side, stand on your heels and slowly lower your arm by turning your wrist and relaxing your fingers. Draw circles with your little finger, keeping the movement limited to your hand and wrist.
Five tips for belly dancing
1, the body like a wave
This action is centered on the waist and abdomen, the head first forward, and then the neck, chest and waist, the body seems to be drilling through a set of circles. Zhengzhou belly dance training school Royal Dance Garden Xiaotao teacher said: from the side, the body is like a wave, showing a "S" type, so repeatedly.
2, swinging the hips like drawing the word 8
You must know how to move the hips up the feeling. After you've moved your hips from side to side like this, try drawing a flat 8 with your hips, okay? Be sure to move evenly to maximize your range of motion.
3. Let the abdominal . Beads shake up
feet and shoulder-width stand, let the hips before, after, on, under the slight swing, you want to see the abdomen of those beautiful beads are because of your crotch shake and dance, and the belly of the small fat with the slight shaking, not long, you can and they say BYE-BYE! Stomp your feet hard
The vibration of the abdomen and hips is dependent on the legs and knees of the micro-flexion and shaking to complete the vibration of the feeling is very wonderful, you can stomp your feet hard, shaking the body, and focus on your abdomen, as the center of consciousness to movement.
5. Throw your hips out dramatically
You can use your lower back to lift your hips one after another, and then, from half-squatting to standing on tiptoes, the body's up and down amplitude changes to make your body to the waist and abdomen as the fulcrum of the dance. At this time you can use your upper limbs, the whole body with the swing.