1, slimming dance
Pole Dance: Tight Body Building
Pole dancing is divided into two parts: the skill on the pole and the dance action under the pole. The skills on the bar can make every muscle of the body get effective exercise, especially the arms, thighs, hips and waist, which can play a very good body shaping effect. The most difficult thing in aerobic exercise is persistence, and pole dancing is not only interesting and can persist for a long time, but also can quickly lose weight, improve temperament and shape the body, which is a good way to lose weight.
Street dance: exercise your whole body muscles.
Its basic movements are completed according to the twisting of various parts of the human body, so it requires higher flexibility of limbs. Most of those street dancers are well-proportioned and bumpy, because this kind of dance is very slim and equivalent to exercise. And it needs to move the muscles of the whole body, so it takes a lot of energy to jump. Moreover, in view of its special dance characteristics, street dance can also coordinate people's physical flexibility well.
Belly dance: thin waist and reduce belly
Belly dancing is the most popular way to slim waist and reduce belly. As a beautiful body art, shaking your waist and sending your hips may be your deepest impression of belly dancing. Although belly dancing mainly exercises trunk muscles such as waist, abdomen and buttocks, it is actually a whole-body dance, which can fully move your legs, abdomen, shoulders and neck. At the same time, slim the waist and lift the hips, so that the whole body can get exercise.
Hula Dance: Perfect Lower Body
Hula dance, also known as hula dance, is a kind of dance music 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, and even the loose knee meat will disappear.
Ballet: Tightening the abdomen
Ballet movements are very soothing, even if you lack sports cells, you don't have to worry at all. Ballet can shape the lines on the back of abdomen and thighs better than other dances, because ballet should always tighten the abdomen and hold up the air; With the help of the basic leg lifting movements of ballet, you can lose the fat on the inner and rear thighs.
Sasha Dance: Exercise the waist and inner thighs.
Accompanied by passionate Latin music, salsa dancers swayed and rotated in a cheerful and romantic rhythm, shaking their shoulders and hips and sending them off happily. Cheerful dance steps make people feel excited and let the body and mind "double decompression". The cheerful steps of salsa dance can not only relieve stress but also effectively shape the body. With the advantages of aerobic exercise, salsa dance has gradually become the choice of OL aerobic exercise to lose weight and keep fit.
Jazz dance: exercise the hind leg muscles.
Jazz dance is more about the exercise of small joints and muscles, which are not easy for us to exercise on weekdays, and the amount of exercise is very large, which can burn body fat well. Need to be reminded that jazz dance should have the feeling of being integrated into music, so that the dance steps can be natural and smooth.
2, exercise to lose weight precautions
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.