Do you know the slimming aerobic dance machine? Many people lose weight by dancing aerobic dance, which is also a good way to lose weight. It doesn't matter whether you have a dance foundation or not. I collected and sorted out the relevant information of slimming aerobic dance machine for everyone. Let's have a look.
Aerobic dance jumping method 1 1, sitting knee joint sinking fitness exercise.
Keep your spine straight, knees bent, sit on the sciatic nerve, put your feet flat on the ground, put your bare feet together, and put your hands behind your back as support points.
Focus on your waist muscles, lower your legs to the left until they are about 6 inches from the road, keep your feet bare and your shoulders stretched forward. Turn your feet, but don't keep leaving the road. Keep 1 sec or so, then gradually pull your legs up with your abdominal muscles, and then turn right. You don't have to put your knee on your side at once. Watch your posture. Ensure 1 min at the same time.
2. Press-type fitness exercise
Lie on the ground with a book in your right hand and your legs straight. Wrap your right upper arm around your waist and put your left hand on your left hand. Put your right hand behind your head and your left arm towards the ceiling. A simple version number: don't stretch your legs if you lift your upper body.
Using the left deltoid muscle (not the right arm), gather the abdomen and left shoulder about 2 to 3 inches away from the road, and extend the left foot about 12 inch, keep this posture for about 2 seconds, and then gradually return to the original position. At the beginning, the left and right sides of the human body do it five to eight times. Gradually ascend to each side of human body 12 to 15 times. Do it once 1 to 2 groups, and rest in the middle of each group 1 minute.
In fact, there are a lot of weight-loss aerobic dance classroom teaching online, and there are also many types and design styles of aerobic dance for you to choose from. Aerobic dance, who can lose weight by studying at home at ordinary times, has not only improved her physical and mental health, but also improved her self-cultivation. However, be careful not to get hurt when dancing aerobic dance.
Aerobic dance Dance 2 Brazilian War Dance is the most effective way to lose weight.
Brazilian war dance: it is a combination of martial arts and dance, supported by both hands and attacked by both feet, so repairing the lower body is the most effective.
Capoeira (Brazilian War Dance), which originated from slavery in Brazil, has a history of over 400 years. It is a kind of dance that combines martial arts elements. A series of alternating fighting and dodging actions, such as kicking, flying, handstand, turning, cartwheel, handstand and jumping, are helpful to exercise physical fitness, improve the agility of body and limbs, improve cardiopulmonary function and body softness, and even achieve the effect of self-cultivation. With a lot of exercise, it is no wonder that many people want to learn to kick off stubborn fat such as "bye-bye meat", "pork belly" and "luxurious buttocks".
When practicing the Brazilian war dance, there is a bow-like Brazilian musical instrument Bellin Bao every time, and the participants form a circle (Roda). Under the guidance of music, two students in the circle will compete with different dance steps, such as free fighting and black street fighting, while other students will clap their hands and sing songs to cheer for the two dancers fighting in the circle. Beginners need to learn from the basic dance steps (Ginga). Both offensive and defensive actions are based on this step, with both hands as support and both feet responsible for the attack. Daniel, the only Brazilian war dance coach in Hong Kong, said: "Beginners should practice three times a week, keep training for 4-6 weeks, do more jumping and lower limb movements to adapt to their muscles and nervous system, and then try advanced movements such as hand support."
Basic movements of Brazilian war dance
1. Left foot in front, right foot behind, right hand up to shoulder height.
2. Step forward with your right foot, keep your left foot side by side, and keep your right hand raised.
3. Press your hands on the ground and kick your feet up to tighten the muscles of your thighs and buttocks.
4. Support the whole body with both hands and train the muscles of hands and shoulders.
5, kicking this offensive action, can repair hip and thigh muscles.
6, one of the defensive actions, two feet buckling stability, body center of gravity tilted to one side. Kicking, cartwheel, handstand and jumping of Brazilian war dance are helpful to exercise physical fitness, improve cardiopulmonary function and achieve the effect of self-cultivation.
Tips for slimming Brazilian war dance
1. Basic movements can train the muscles of hands, shoulders, thighs, waist and buttocks.
2, the action of waist strength support can strengthen the waist and help to abdomen; Focusing on lower body exercises, such as leg exercises, helps to contract hip muscles.
3, a month can lose 5- 15 jins of fat, designed for people who want to lose weight in a short time and trim their body lines.