People usually like running, playing ball, swimming and other exercise methods, but these methods can rarely exercise waist, abdomen, buttocks and other parts, making these parts a "dead corner" of the body. Especially white-collar women who sit in the office for a long time are more likely to accumulate fat in their waist and abdomen. Some people call it the "swimming ring" at the waist. The unique function of "belly dance" is aimed at waist, abdomen, buttocks and other parts, which can help you completely sweep away the "dead angle" of your body and reshape your slim figure. The core action of belly dancing is "shaking your hips". Here are some specific methods for you. You might as well try to learn. Each action takes 10 minutes.

1, 8-character beautiful buttocks

Exercise focus: thin waist and hips.

Focus on the waist, separate your feet, sit slightly lower, focus on the lower body, and keep your back straight when doing the action.

Open your hands and swing your waist back and forth in a figure of eight. Be careful not to spin with your back strength.

2, slender waist handle

Exercise focus: thin waist and thin arms.

The center of gravity is at the waist, the sitting position is slightly lower, the center of gravity is at the lower body, and the back is kept straight when doing the action.

Put your hands together to improve the straightness, keep your legs still, bend to the right and extend your upper body to the left, and return to the upright position after holding the action for a few seconds. Repeat alternately left and right.

Step 3 run errands

Exercise focus: tighten thighs and calves.

Focus on your thighs, keep your feet slightly wider than your shoulders, sit slightly lower, focus on your lower body, and keep your back straight when doing actions.

Hands naturally hang down at the sides of your body, first lift your right foot, then lift your feet alternately and quickly, and touch the ground with your toes. Be careful not to swing from side to side

4, fast thin ass

Exercise focus: trim the outside of the buttocks.

Focus on your hips, keep your feet slightly wider than your shoulders, sit slightly lower, focus on your lower body, and keep your waist straight when doing actions.

Hold your hands high and hold each other, and sit slightly lower. Swing quickly from right to left with hip strength and practice alternately from left to right. Note that only the hips exert force when swinging, and other parts remain static.

In addition to the unique function of sweeping away the "dead angle" of the body, belly dancing has other functions that you can't think of. For example, when women do equipment exercise or other aerobic exercises, they usually find it difficult to move to the parts, such as pelvis, pubic bone and abdominal cavity. They can get exercise by belly dancing, which plays a significant role in regulating women's endocrine system.

Ten minutes belly dance slimming method every day

1, exercise slender arms for one minute.

Training purpose: to exercise the softness and firmness of the arm, prevent chronic joint diseases such as "mouse hand" and shoulder elbow inflammation, swing to help women shape soft shoulder curves, and let us say goodbye to "bye-bye meat" easily.

Action essentials: put your feet together and bend your legs naturally. Starting from the right arm, lift the right shoulder, elbow and wrist, and the left shoulder, elbow and wrist sink at the same time; Then lift the left shoulder, elbow and wrist and sink the right shoulder, elbow and wrist; Use the strength of the shoulders to drive the arms to swing, and the arms feel like snakes swimming.

2, two minutes to promote chest

Training purpose: Through the rhythmic rotation of the upper body, the pectoral muscles become tight and stiff, and at the same time, the edges and corners of the clavicle and shoulders are modified.

Action essentials: put your feet together, bend your legs naturally, open your hands, sink your chest left, lift it left, sink it right again, lift it right, and draw eight characters in a row.

3, three minutes to shape the round buttocks

Training purpose: to exercise the control and flexibility of the crotch, tighten the muscles of the buttocks and shape the rounded buttocks.

Action essentials: naturally bend your legs, keep your upper body in a stable and relaxed state, point your left toe to the ground, exert force on your knees, push your left hip up and down, and then change your right hip. Actions need to be crisp and explosive.

4. Tighten your waist for four minutes.

Training purpose: Make the curves on both sides of hips and waist more beautiful, stretch the bones and muscles of crotch, reduce the fat of waist in free twisting, and make you have a tight waist.

Action essentials 1: bend your legs and shift your center of gravity to your right foot; Hips to the right, oblique push forward. Draw a circle diagonally from the front to the back. Switch sides, shift the center of gravity to the left foot, and push the hips obliquely to the left to draw a circle. Coherent movements, just like drawing "∞" on the ground. Try to keep your upper body relaxed when your hips are pushed.

Action essentials 2: The abdomen is divided into upper abdominal muscles and lower abdominal muscles. The upper abdominal muscles inhale, and the lower abdominal muscles remain relaxed. Use the airflow of breathing to drive the abdomen to roll like a wave. When inhaling, the abdomen should be as inward as possible; When exhaling, the abdomen exhales to its own limit and repeats the exercise. When the abdomen rolls, the crotch can swing back and forth slightly.

Taboo of belly dance practice

1, impatient

Learning to dance is hard. This is a kind of training. Dance can't be practiced in a day or two. It takes time and perseverance to accumulate. To be a qualified belly dancer, the first thing to do is patience and persistence.

2. Ignore the rhythm of music

Some people often only pay attention to the study of technical movements, but lack the understanding of the role of music. Therefore, it is necessary to strengthen music cultivation and deeply understand the internal relationship between music style and sound environment.

Step 3 be eager for success

Some students tend to focus only on quantity and progress, but not on the quality of movements. If they learn a lot of movements in a short time, it will be very difficult to correct these irregular movements in the future. Therefore, when learning movements, we should carve them carefully and step by step!

4. Excellent eyesight.

Some students began to imagine beautiful skills with difficulty after they came into contact with belly dancing, but those things were extracted from basic skills, so we must lay a good foundation.

Step 5 ignore posture

Students should pay attention to physical beauty when learning dance. Stretching tall and straight, elegant and generous posture makes dancers' spirit double and pleasing to the eye. Therefore, you should always keep the correct dance posture when dancing belly dance.

Step 6 be shy easily

When I'm belly dancing, I'm often worried that others will laugh at me, so I'm afraid of my hands and feet, and I can't learn anything in the end. There is nothing to be ashamed of. Everyone goes from novice to expert step by step.

;