It can increase the heartbeat from 80 beats per minute to 120, or even more, and enhance the strength and endurance of the heart.
build muscle
Regular Latin dancing can enhance the elasticity and toughness of muscles.
Step 3: live joints
Research shows that the best way to avoid early arthritis and treat joint discomfort is to use joints moderately, and Latin dance can effectively exercise all joints of the whole body such as neck, shoulders, elbows, hips, knees and ankles.
Protect the spine
Regular Latin dance, spinal curvature can be transformed, and disc herniation can be prevented and treated.
Promote breathing
Studies have shown that intense Latin dance can strengthen the lungs, increase oxygen intake and prevent diseases more effectively.
6. Reduce abdominal fat
People's abdomen is generally not easy to move. Latin dance's violent pelvic shaking and crotch twisting are the most effective ways to deal with belly fat, and the weight loss effect is remarkable.
In addition, regular Latin dancing can enhance self-confidence; When the spirit is in a state of depression or high tension, dancing a Latin dance can also completely vent and relax the body and mind.
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The tutorial begins!
Practice method
1. Head movement: the front point leans back (1 beat 1 * * 8 beats), and the left point is right (1 clap your hands to call it 8 beats). The above head movements are repeated 4 times (***64 beats).
2. Shoulder movement: the body is upright and the feet are shoulder width. (1) Up and down 4 times (2 beats 1 time). (2) There are two kinds of horizontal waving (2 times, 4 beats 1 time). (3) in front of the shoulder. (4) behind the shoulder. 95) One shoulder in front. (6) After one shoulder. The above actions are repeated 4 times (320 beats).
3. Hip movement: the body is upright, the feet are shoulder-width, and the elbows are raised with both hands to bend forward and shake left and right. (1 beat 1 time) 16 starts (***32 beats).
4. Waist movement: (1) Hands are left and right, waist and legs are separated, feet are spread forward, legs are upright, and stretching from side to side (4 beats, 1 time, 2 beats, 1 time, 4 times).
The above actions are repeated four times in turn, ***64 beats.
5. Waist movement: twist your waist, make a fist with your hands from bottom to top, twist your body and lift your hands, and spread them back and down. Squat forward with your knees (4 beats 1 time), the right side is the same as the left side, and the left side 1 time (1 2 beats 1 time). Repeat the above actions four times in turn (***64 beats).
6. Foot movement: (1) Step left and right 2 beats 1 time, repeat 16 times (four eight beats).
(2) Adjust your feet to shoulder width, keep still, droop your hands, swing from side to side, and adjust your breathing, 1 beat 1 time, 16 times (32 beats).
warm up
1.( 1) Wrong step on the left, hands on the chest 1 turn. Right hand straight up fork, left hand flat 4 times, right leg lunges at the bottom (1 beat 1 time) 4 times, right leg is pushed straight back, right direction follows left, 8 beats 1 time, or so 1 time. (2) The same as (1)(4 beats 1 time) is about 1 time. (3)2 beats 1 time, about 1 time.
The above actions are repeated four times in turn, * *112 beats.
2.( 1) Open your left foot horizontally one step to the left, open your hands, close your right foot horizontally one step, and droop your hands (2 beats). (2) The right direction is the same as the left (2 beats) and the left direction is the same (1)(2 beats). Stand on tiptoe and bend your elbow up to your chest (2 beats) (**8 beats). (3) Take four steps (1 beat 1 step) before leaving, lunge forward with the left leg, push straight back with the right back, lift the right back horizontally, palm up, and lift the left hand horizontally. Press the right heel down 4 times, make a sharp turn, backward the left heel 4 times, take 4 steps after the left foot starts, jump 2 steps (2 beats 1 time), and clap your hands 2 times. At the same time, tap your left foot twice (2 beats) and pose to the left (2 beats). Repeat the above actions for 4 times (*** 16 eight beats). (4) Step by step with the first movement (1). (5) Adjustment is the same as in Section (2).
Pattern sports
1.( 1) Half squat, right foot in place, left foot forward 1 step. Lift your right foot (2 beats) at the same time, lift your right foot (2 beats) when your left foot retreats, and repeat the above actions (4 beats) for 4 times. Take a step to the left, turn left and raise your left hand to your head (4 beats). Repeat the above actions 4 times and step on your left foot 3 times. Kick the left foot (4 beats). The above actions are repeated 4 times (84 beats).
2. The opposite action is the same as above. (1) (2) The actions are reversed in turn 1 time.
3.( 1) Take 4 steps before the left foot starts (1 beat 1 time. Step forward and backward with your right foot (2 beats) and kick forward with your right foot (2 beats). The above actions are repeated four times (eight beats) in turn.
4.( 1) Rock stride: Start with your left foot, step left with your right foot, step left with your left foot, step backward with your right foot (1 beat 1 step), repeat for 4 times, and turn right 1 circle (4 beats).
(2) The reverse action is the same as above (1), and the above actions are repeated twice (***80 beats).
5.( 1) Take one step slowly and keep your left foot in place for two steps. 2 points on the left side of the right foot, 2 steps on the left foot, 2 steps on the right foot (32 beats), and then turn right 1 circle (4 beats). (2) The reverse side is the same (1). Repeat the above actions twice (144 beat).
6. Step by step is the same as that in the first section (1).
7. Adjustment is the same as the first part of Action 6(2).
Interesting sport
1.( 1) Start moving forward with your left foot, 2 beats left, 2 beats right, and 8 beats above. (2) The left foot begins to retreat, and the left and right quiver is 2 steps, the right back quiver is 2 beats, and the above actions are 8 beats. (1)(2) The action is repeated four times (eight beats).
2. Rowing step: (1) Start the left horizontal step with your right foot, take the right horizontal step, and step back with your left foot (***7 steps) (1 beat 1 step). Step 8 clap your hands and kick your left foot to the right. The right main movement is the same as (1)(8 beats). (2) The opposite action is the same as above. The above actions are repeated four times (eight beats).
3.( 1) Step forward with your left foot (4 beats), stagger left step (4 beats), stagger left step and stagger right step (2 beats each), lift your right leg twice (2 beats each), and lift your left leg twice (2 beats each). The above action * * * two shots. (2) Move back two eight beats as above (1). Repeat the above actions for 4 times, * * * 16 beats.
4. Step-by-step actions are the same as those in Section 1 (1).
5. The adjustment operation is the same as operation 6(2) in the first section.
Lower limb movement
1.( 1) Forward kick. Stand up straight, keep your right foot still, kick the left back (90), stand on tiptoe, put your right hand flat in front, palm facing, right hand side flat, right leg is the same as left leg, and kick with palm up (4 beats, 1 time). 92) Lift 1 time on the left side (2 beats) and lift 1 time on the right side (2 beats). The above actions are repeated twice (one eight beats). Repeat (1)(2) 5 times (80 beats).
2.( 1) Kick the left side (90), raise the head of the right hand, palm down, raise the left hand horizontally, and palm forward (4 beats). The right leg is the same as the left leg (4 beats). Slide left and slide right, 2 beats each, and repeat twice (8 beats). Repeat the above actions for 5 times (80 beats).
3.( 1) Kick the back leg, throw your hands to the top of your head, and kick the left hind leg (45) (4 beats) at the same time. The right leg is the same as the left leg (4 beats). 92) Left fibrillation, right fibrillation (2 beats each), repeat twice. Repeat the above actions for 5 times (80 beats).
4. Step-by-step actions are the same as those in Section 1 (1).
5. The adjustment operation is the same as the first part operation 6( 1).
The whole operation is over.
Function and principle: This fitness dance can relax muscles, promote blood circulation, lower blood pressure, enhance vital capacity, improve health, and make people enjoy both music and dance.
This kind of dance is simple, has no requirements for venue equipment, and is easy to carry out and popularize.
Have you learned? (* _ _ *) Hee hee ...