Lead: The essence of belly dancing lies in improvisation, easy-to-master dance steps, gestures and rich hip skills. The following is the decomposition action of the beginner's belly dance ceremony that I share with you. Welcome to learn!

Brief introduction of belly dance

According to legend, there was a beautiful woman in ancient Egypt who had been married for many years but never gave birth. In order to pray for the arrival of the child, the woman came to the temple to pray, bowed down to the idol, twisted her waist and swayed her hips as if she were dancing. The graceful dance of the woman fascinated the priests present and immediately told Pharaoh. So Pharaoh offered this dance as a sacrifice to celebrate the mysterious life. This is the earliest "belly dance". Now, belly dancing has become a secret weapon for women to lose weight.

What is the principle that belly dancing can reduce waist and abdomen?

When you repeatedly exercise the muscles in your waist and abdomen, this muscle group is undergoing a fat burning and a posture adjustment, so that your muscles will become strong. When doing these exercises, take 20 minutes as the minimum exercise time, because more than 20 minutes of exercise will completely start burning fat in your body.

Belly dance: the new favorite of fitness and weight loss

Suitable for any age: belly dancing is suitable for women of any age and can be done without dancing foundation. It has various levels of training courses, so you can start with the basics.

Belly dance is your own dance: belly dance doesn't need to look at other people's glances, just follow the pace of others and feel good. When dancing, you just need to pay attention to yourself and your heart. This is a dance in which the soul and the body are integrated, which makes you completely immersed in your own world, happy and free.

2. The basic action points and slimming effect of belly dancing return to the top

Basic action points and slimming effect of belly dance

Key points of dance

The coach pointed out that swinging, shaking, winding and topping are the main movements of belly dancing, mainly waist and abdomen movements. In the dance, the upper body and the lower body should be separated, that is, the upper body moves and the lower body basically does not move, so as to achieve the effect of local intensive exercise. Xie Wei also pointed out that because there is no high-impact practice, the buffering injury of belly dancing can be reduced to a very low level, and dancers can adjust the frequency and amplitude of movements according to their own state and ability, so the operation is simple and safe.

In the one-hour belly dance course, the first 30 minutes is the warm-up period, mainly the basic action training; Then 20 minutes of aerobic training, which is the fat reduction stage; The last 10 minute is the relaxation stage, and some relaxation exercises are performed in soothing music.

Slimming effect

The key parts of belly dancing to lose weight are waist, buttocks, legs, back and arms, and almost every twist has slimming effect. Belly dancing can fully shape the flexibility of the waist and abdomen. Many movements of belly dancing are the lifting of the crotch and the rotation or up-and-down movement of the abdomen. Regular training can make the waist more flexible and the lines more beautiful. The whole dance movement is effectively tightening the whole body lines, which can reduce the fat of arms, hips and thighs. When belly dancing, dancers often need to raise their heels and perform their movements barefoot, which also helps to train a pair of strong calves.

Belly dancing is also a full-body exercise, which can make your legs, hips, shoulders and neck fully move, thus improving the elasticity and flexibility of your body.

3 belly dance basic movements practice formula back top

Practice formula of basic movements of belly dance

Some people say that belly dancing is one of the few difficult dances, but it is not. As long as you practice waist movements, you can basically say that belly dancing has been successful. The reason why belly dancing is difficult is mostly the incoherence of waist movements. So how do beginners practice waist movements in belly dancing? D dance elements summarize the seven-word formula of belly dance training to help you remember and practice.

Swing.-Swing your hips wide.

You can lift your crotch up and down again with your waist, and the fluctuation of your body makes your whole body dance around your waist and abdomen from semi-squatting to standing on tiptoe. At this time, you can swing your whole body with your upper limbs.

Quite-open your chest as much as possible.

Fix the lower body and only move the upper body above the waist. First, put your shoulders behind your back and try to send your chest out. Then, shake your body from side to side, as if you have grown taller. At the same time, your shoulders move back rhythmically, driving your chest.

Turn around-keep your center of gravity stable.

The rotation of belly dance is a way to relax the whole body. You can rotate your body at will, but it is very gentle to relax your body and let your upper limbs drive your body.

Waves-The body is like waves.

This action is centered on the waist and abdomen. The head leans forward first, then the neck, chest and waist. The body seems to have drilled through a ferrule. Viewed from the side, the body looks like a wave, showing an "S" shape, and so on.

Swing-swing the crotch and draw a figure 8.

You must know how to lift your crotch. When you move your crotch from side to side like this, try to draw a "8" lying flat with your crotch, ok? Pay attention to uniform exertion during exercise and strive to maximize the amplitude.

Shake-shake the beads in the abdomen.

Stand with your feet shoulder width apart and let your crotch swing slightly forward, backward, up and down. You should see those beautiful beads on your belly dancing because of the shaking of your crotch, and the little fat on your belly is also shaking slightly. Soon, you can say goodbye to them!

Shocked-bend your knees slightly and stamp your feet hard.

The vibration of abdomen and crotch is accomplished by slight buckling and shaking of legs and knees. This vibration is very wonderful. You can stamp your feet hard, shake your body, focus on your abdomen and exercise as the center of your consciousness.

4. The teaching of basic movements of belly dance returns to the peak

Teaching of basic movements of belly dance

First, the basic standing posture

Ask your knees to be very relaxed and not too nervous. Keep your knees bent, your upper body upright, your head forward, and your whole standing posture is very elastic.

Second, hand movements.

Try to relax your hands, push your wrists up slightly, and then relax. Hands can be done on both sides of the body; You can also put one hand up and the other hand on your hips; You can also put your hands on your chest at the same time or alternate your wrists.

Third, arm movements

Keep your knees bouncing, lift your arms, elbows and forearms in turn, imagine yourself holding a big ball, and then start from your shoulders and crawl slowly like a snake. When one hand is finished, the other hand alternately does it, and the hip contour moves left and right.

You can do small movements, the upper limbs swing left and right, the lower limbs don't move, and the head and neck movements are added.

You can change the height of the center of gravity and do it up and down.

Fourth, the movements of the shoulders.

Relax other parts, one foot forward, swing your shoulders, move forward, restore, open your hands to both sides, and keep your lower limbs still. Upper limbs are alternately matched back and forth.

When doing the body, you can lean back and lean forward.

Shrug your shoulders, relax and put your hands down.

Combine the above actions and do it.

Five, chest exercise

1, around the chest

Shoulders are pushed to one side, backward, to the other side, and then backward. This is actually a chest-hugging action of the upper body, and the lower body remains unchanged.

This action can be done by squatting or combining hip rotation.

2. Chest swing

Forward, backward, abdomen. Do it quickly.

Six, abdominal exercise

Lift your knees and hips, move forward, tuck in, restore, and do it continuously.

With the basic movements as a guarantee, you can learn some slightly more complicated movements.

5 belly dance classic movements detailed explanation back to the top

Detailed explanation of classic movements of belly dance

The first goddess

Action essentials: Raise the upper arm horizontally, with the shoulders flat, the forearm slightly higher, and make an angle greater than 90 with the rear arm; Turn your palms outward, put your fingers together, and press parallel to the ground as far as possible; Shoulders abduction, arms symmetry.

Slimming direction: biceps brachii, triceps brachii and back muscles.

Second style hip top

Action essentials: use abdominal muscles to contract the hip joint, and push the waist and buttocks forward respectively.

Slimming direction: flexibility of abdominal muscles and hip joints.

The third camel

Action essentials: Push forward with your chest out, move your abdomen to the maximum, press down your abdominal muscles, and circulate in turn.

Slimming direction: back muscles, lower abdomen

The fourth 8-shaped winding ring

Action essentials: one hip joint moves forward, draws an arc and then moves backward, while the other hip joint moves forward and twists up and down in turn.

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