Belly dance has a good body shaping effect on women. Belly dance is completely free from age and body shape, and the dance steps are natural and random. It is not limited by the occasion and does not need any fitness equipment. It has a good body shaping effect on women's abdomen, waist and arms. Take out 10 minutes before going to bed every morning or night, and practice a few classic belly dances in front of the mirror, which will definitely have unexpected effects.
One minute to exercise slender arms, one minute to exercise slender arms.
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.
Two minutes chest out, two minutes chest out.
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.
Three minutes to shape the round buttocks, 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.
Four minutes to tighten your waist, four minutes to tighten your waist.
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.
Precautions for practicing belly dance What are the precautions for practicing belly dance? Please look at some suggestions:
1. It is best to wear loose and comfortable pants, barefoot or dance socks when practicing belly dancing. Before and after the course, you must follow the coach to do soothing exercises seriously to prevent muscle strain. You can only practice after eating for 30-60 minutes.
2. It is not advisable to take a bath within 1 hour after exercise, because after exercise, the skin sweats a lot, the pores expand, and the cold and hot are harmful to the body.
The temperature is low in winter. Put on clothes immediately after practice to prevent cold air from entering the body and causing diseases.