Dance that can lose weight
1, belly dance, a dance that can lose weight.
There is no doubt that belly dancing is a way to slim the waist and abdomen, and it is also a new hot spot to lose weight in recent years. The movements are simple and easy to learn, and there is no need to worry about any harm to the body, and it is not limited by age and size at all. For any woman who loves beauty, trying to lose weight is a good way. In addition to thin waist and abdomen, it can also effectively tighten the whole body lines, so that you can easily reduce the fat of your arms, hips and thighs and make the lines more beautiful.
2. Tap dancing, a dance that can lose weight.
Tap dancing integrates dance, fitness and entertainment. It almost always moves through its feet and follows the rhythm of the music. The beauty of hearing and kinesthetic sense is incomparable to other dances. The changeable style of tap dancing attracts men, women and children all over the world. According to research, 45 minutes of tap dancing is equivalent to 5000 meters of exercise, which is one of the most effective dances for fitness and weight loss.
3. Jazz dance, a kind of dance that can lose weight.
Jazz dance is a kind of dance that often appears in Broadway musicals and movies. Its advantages are strong entertainment and easy to understand. Common street jazz combines the flexibility of jazz dance and the fortitude of street dance, and becomes the first choice for many people to learn dance.
Exercise site: mainly exercise the muscles of abdomen, upper body, legs and hind legs. Because it can exercise the flexibility of the whole body muscles, it is very effective to improve the body lines. In the process of jazz dance exercise, with the extension of time, the proportion of fat energy supply is also increasing, so I want to achieve better body shaping effect.
4. Ballet that can lose weight.
Since17th century, ballet, as an independent dance form, is a dominant dance form in western theater dance. Ballet has a set of strict action norms, and the dancers' actions are both mechanical and artistic.
Sports parts: mainly the abdomen and legs, but if the movements are in place, the whole body can get a good exercise. Ballet training is generally divided into four parts: warm-up, basic hand training, flexibility of legs and waist on the ground, and finally body rhythm and dance combination. There are a lot of shoulder and arm movements in the popular ballet, which is especially suitable for the relaxed shoulders of office women.
What should I pay attention to when dancing to lose weight?
1, dance time should be appropriate: although dancing can achieve the effect of losing weight, we should also pay attention to reasonable dancing. General aerobic exercise needs at least half an hour's practice to fully burn fat, and dance practice is no exception. We should arrange the training time according to our own schedule, but although we have always stressed that the training time should not be too short, we should try not to exceed two hours.
2. Warm-up before dancing: No matter what kind of dance, we should warm up before dancing. Warm-up can make the body's circles smoother, mainly stretching tendons and moving joints.
The purpose of doing this is not only to make us have a better practice state, but also to avoid being injured in sports. The key point of dancing practice is that the movements are in place, and for some difficult movements, if the warm-up is not good enough, it will not only affect the accuracy of the movements, but also easily lead to the hidden danger of strain.
The principle of exercise to lose weight
1, insist on aerobic exercise: Because fat metabolism can only be carried out with the participation of oxygen, aerobic exercise is the best way to lose weight. There are three conditions for effective aerobic exercise: adequate oxygen participation; Most muscle groups in the whole body participate in sports; Keep it for 20 ~ 40 minutes. There are many forms of aerobic exercise, mainly brisk walking, jogging, swimming, mountain climbing, cycling, aerobics and so on.
2, to achieve moderate exercise intensity: exercise prescription to control obesity, the amount of exercise must reach moderate intensity, too small and ineffective, too big and harmful to health. Self-test exercise intensity can be determined by pulse heart rate. The pulse immediately after exercise is 170 beats/min minus age, such as 60 years old. At this time, the pulse is 1 10 beats/min, indicating that the exercise intensity is appropriate. If it is lower than this value, "the face does not change color and the heart does not jump", indicating that the amount of exercise is insufficient; If it exceeds this value, it means that the exercise intensity is too high.
3. Consume at least 300 kilocalories each time: this is equivalent to walking 5 kilometers, cycling 20 kilometers and swimming 1500 meters. The weight loss exercise should be gradual, and the calorie consumption can be gradually increased from 240 calories per day to 320 ~ 400 calories per day until 640 calories per day is appropriate.