Hip-lifting exercise: lift one leg backwards and keep moving, and do not touch the ground during the exercise. This action can not only strengthen the muscles behind our legs, but also help lift our hips. Generally, all control exercises are 1 group 8 ~ 16 times, and the left and right are interchanged.
Chest movement: bend your hands and elbows backwards. Belly in, chest out, back to the upright position. You can keep practicing with the music. Accelerate the frequency of chest vibration. It can tighten the muscles in our chest and back!
Coordination exercise: before rotating, point to the ground: exchange toes to point to the ground and twist slightly on the ground. The arm swings naturally. It helps to coordinate practice, which is also one of Zumba's basic movements.
Forekick practice: stand on one foot, lift one leg, and practice continuously without touching the ground during exercise. Exercise our leg muscles and have a sense of balance. Pay attention to the standing leg and keep it steady.
Waist exercise: this action mainly exercises the side waist, alternating left and right, pushing the hip joint outward and supporting the other leg on the ground. Let our waistline become more and more obvious, the waist becomes thinner and thinner, and gradually becomes an S-shaped waist.
Side leg lifting exercise: open your legs, lift one leg, tighten your waist, tighten your arms and thighs inward, keep balance, and keep lifting up and down. When exercising, your feet don't touch the ground. This action can tighten our waistline.
Ankle strength exercise: bend your legs and squat, stand on tiptoe with your feet, and don't exceed your toes with your knees. Swing your hands left and right to enhance coordination. With the movement of the arm, your feet will stand up at the same time, restore and tighten the muscles inside the thigh, so as to improve our ankle strength.
Extended data
general idea
As an aerobic exercise, the 60-minute Zumba course can burn up to 450 calories for the bodybuilders, thus strengthening the muscles. It also has a good effect on human neck and shoulders, and is very suitable for office white-collar workers.
Zumba is a whole-body exercise, but there are some points:
Waist and abdomen: By swinging your hips back and forth, left and right, plus some hip jumps, you can fully exercise your waist and abdomen muscles, warm up your whole body and prepare for the fast-paced exercise in the later period. In the process of exercise, the muscles should not be too stiff, but should be relaxed and let the muscles move rhythmically.
Upper body: Take the waist as the axis, and drive the free movement of the upper body through the movement of the hips, and you can get exercise from the chest to the shoulders at the same time.
Thigh: Abandon other powerful dance methods, but "turn strength into softness". Through a kind of "curve" strength exercise, the thigh muscles contract elastically, thus making the whole body muscles more coordinated and flexible.
Bodybuilders had better wear loose and colorful professional fitness clothes. Bright colors can play a good psychological suggestion role in Zumba dance. It is best to wear soft-soled flat-heeled sneakers when exercising. You can drink sports drinks rich in inorganic salts and vitamins 0.5 hours before exercise to ensure that your body is not short of water during exercise. After the course, you should control your diet properly, preferably a high-protein and low-calorie diet.