Dance exercise weight loss course. In modern life, many women who love beauty are inseparable from exercise to lose weight. Many friends choose to do aerobics. Simple exercise to lose weight has different movements and moves. Then, let's share the exercise slimming dance tutorial.

Exercise and slimming dance course 1 exercise 1

Section 1: Stand with your legs apart and your hands akimbo; First twist the waist to the left to the maximum, and then twist it to the middle; Continue 10 ~ 20 times.

Section 2: Stand with legs apart, arms akimbo, bend forward first, then bend left and right, then stand upright, and repeat 10 times.

Section 3: Stand with your back against a wall or a tree, with your hands straight up and your waist bent back; The lucky wall or tree with both hands moves down from top to bottom until it can no longer bend, and then stands upright for 5~ 10 times in a row.

The fourth quarter: lie on the bed or cushion, close your eyes, alternately straighten your legs and bend your knees, move slowly, and breathe evenly and deeply, paying attention to the proper relaxation of trunk muscles.

Section 5: On the supine bed, bend the right knee joint so that the thigh is as close to the chest as possible, and straighten it after stopping for 1 ~ 2 seconds; Then change the left leg; You can do it several times alternately.

Section 6: First take the left lateral position, put the left arm under the head, slightly bend the legs, then bend the right leg as much as possible, so that the knee joint is close to the head, and then slowly straighten; After the legs alternate 10 times, change the right position and repeat the action.

Exercise 2

1, legs striding open, hands stretching to both sides, body bending to the right, keep still. Right hand on right foot.

2. Bend the upper body forward as far as possible, like folding in half from the waist. It doesn't matter if you can't touch the ground with your hands.

3. Touch the outside of your left foot with your left hand, and stretch your right hand upward to keep your body bent sideways.

4. Stretch your hands to your sides, and press your abdomen when standing.

The above two methods of fast weight-loss dance are relatively simple and effective. You can keep fit and have a healthy body by losing weight. In addition, you need to control your diet in your daily life, especially don't eat too much at dinner, but also pay attention to drinking more water. You need to pay attention to the balanced collocation of nutrition and keep a peaceful mind.

Dance Course 2 of Sports Weight Loss Choosing the appropriate lipid-lowering aerobics and exercise intensity should make a specific plan according to the age, gender, work, living conditions, environment, physical strength and the original sports foundation. In the specific implementation, the amount of exercise should be gradually increased, and the exercise time should be gradually increased to more than 30 minutes in order to achieve satisfactory results.

When doing this set of lipid-lowering aerobics, it is generally appropriate to consume 1344 kilojoules of heat. If you feel dizzy and flustered during exercise, you should stop practicing. Middle-aged and elderly patients with hyperlipidemia and the elderly and infirm with severe cardiopulmonary and brain diseases are not suitable for lipid-lowering aerobics. The specific exercises are as follows:

Methods/steps

orbiting

Open your feet, shoulder width apart, support with your hands, and turn your upper body to the left to the maximum, and restore. According to this method, turn right to the maximum and restore. Turn continuously for 20-40 times. Touch one's feet

Open your feet, slightly wider than your shoulders, bend your upper body forward, stretch your arms parallel to the ground, turn your shoulders, and touch the outside (ankle) of your right foot with your left hand; Turn your shoulders and touch the outside of your left foot (ankle) with your right hand. Repeat 10 times.

Squat down and stand up

Open your feet shoulder width apart, squat down, bend your knees as much as possible, stand up, squat down again, and do it for 20 times in a row.

sit-up

Lie on your back, raise your hands forward, drive your body to sit up, recover, and sit up again. Do it 20 times in a row.

Push-ups against wall

Stand facing the wall, about 80 cm away from the wall, and do arm flexion and extension with your palms against the wall for 20 times in a row.

Leg lift in situ

Stand side by side with your feet, your arms drooping, and your palms close to the outside of your thighs. First raise your left foot as high as possible and step down: then raise your right foot as high as possible and cross it 20 times.

Exercise slimming dance tutorial 3 slimming dance suitable for dancing at home

1 belly dance

Belly dancing gives us the feeling of shaking the waist and sending the buttocks. Its main exercise parts are trunk muscles such as waist, abdomen and buttocks, but it is actually a whole-body dance, which can fully exercise your legs, abdomen, shoulders and neck, especially suitable for thin belly.

2.hip hop street

If you want to lose weight by dancing at home, you can't go wrong by choosing hip-hop and hip-hop. Because street dance has a wide range and strong explosive force, dancers need to have enough physical strength, so in the process of jumping, they will consume a lot of calories and exercise to the muscles of the whole body, which is very helpful for losing weight.

3. Hula dancing

Hula dance is a kind of dance that pays attention to the movements of hands, feet and waist. The action of lifting the hips and twisting the waist can tighten the waistline and tighten the hips. In the process of twisting, the leg muscles are stretched, so that the loose fat on your body disappears.

4. Ballet

The movements of ballet are very soothing, which can shape the lines of abdomen and the back of thigh better than other dances, because the movements of ballet can tighten the abdomen and lift the air all the time, and with the help of the basic leg lifting movements of ballet, the fat on the inside and back of thigh can be reduced, which is very suitable for women who lose weight.

5, jazz dance

Jazz dancing is very interesting and easy to learn. Even if you don't have a dance foundation, you can try it. It can exercise the whole body well, and the most important thing is to exercise the abdomen, upper body and legs, strengthen the flexibility of the whole body muscles and improve the body lines.