To say that the most "slimming" action in belly dancing is of course sago. Ten to fifteen minutes of sago will make you sweat. Another advantage of belly dancing sago is that you don't need much space. You can practice in situ if you like. It can be described as a low-cost and efficient weight loss exercise. Now, let me introduce you to the four slimmest belly dances, Simi-
Knee monkey
Efficacy: Knee sago is known as "skimmer", which can remove thigh fat and abdominal fat.
Practice: Stand upright naturally, center of gravity is positive, knees bend forward and flap backward, knees alternate. Practice slowly at first, and gradually accelerate.
Tip: during exercise, the thigh muscles and abdomen should be relaxed and have a feeling of shaking; The amplitude and speed of your knees should be the same.
Hip sago
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Efficacy: Hip sago is the "fat buster No.2", which can mainly help to remove excess fat and consume calories. Practice: the gluteus maximus muscles on both sides are alternately tightened and relaxed, which drives the hip bone to swing up and down and the tailbone to swing left and right. Start practicing slowly and speed up gradually.
Tip: The faster the speed, the more relaxed the hips.
Leg muscle sago
Efficacy: Tighten thighs
Practice: the thigh muscles are highly tightened, which drives the knees to vibrate back and forth (similar to chills). Tip: You can put your weight on one leg and practice on one leg, or you can put your weight in the middle and your legs vibrate alternately.
Jojo Simi
Efficacy: trotting sago can quickly mobilize the whole body, consume calories and tighten the calves.
Practice: tiptoe, when the right foot touches the ground, the right hip is up, when the left foot touches the ground, the left hip is up, and the two sides alternate, and the speed is from slow to fast.
Tip: When your feet accelerate, don't forget the crotch movement. You need to use your feet to drive your crotch up and down to achieve the best exercise effect.
What muscles do you need to make Hagallah sago?
Hagallah Simi is often a difficult point for most beginners of belly dancing. Because this movement is composed of several single movements, what movements are Hagallah Simi composed of and what muscles do you need?
If decomposed, Hagallah Simi always consists of four beats. Now, let's see how each action works.
Hagallah Simi _ First beat
Action: the right hip swings forward, while the right foot touches the ground and the right hip pulls down. Analysis: The difficulty of this movement is that while twisting, the right hip should be pulled down. We need the lateral psoas muscle to twist the crotch. How can I get my right hip down? -The focus is not on the right psoas, but on the adductor of the left thigh. We need to tighten the adductor muscle of the left thigh upward, so that the right hip will be pulled down accordingly, and the right foot will naturally step on the ground.
Hagallah Simi _ the second beat
The second beat is empty, just keep the action of the first beat.
Holy Sago Simi _ The Third Beat
Action: Push the right hip outward and shift the center of gravity to the right leg.
Analysis: The point of this movement is also the adductor thigh muscle, but this time it is not the left side, but the adductor thigh muscle. When the right adductor muscle is tightened, it will push the ipsilateral hip bone to move sideways, and the center of gravity of the body will completely shift to the right leg.
Saint Alasimi _ the fourth beat
Action: Lift the left hip.
Analysis: On the third beat, the body's center of gravity has completely shifted to the right leg. At this time, if you want to lift your left hip, you need the strength of the anterior abdominal oblique muscle. Besides, you need the strength of erector spinae and quadratus lumborum. When these muscles tighten, the crotch on the same side will be lifted.
In the final analysis, Hagallah Simi is difficult to be fully used in the muscles of buttocks, buttocks and waist and abdomen. Therefore, in order to practice Hagarasimi well, you need to do a single exercise of twisting your hips up and down, left and right, in order to achieve fine and powerful Hagarasimi!
How to Do Hip Simi Well in Belly Dance
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Hip shimmy is the fastest sago, which shows and tests the strength of hips and hips. The rapid shaking of hips can not only promote the metabolic cycle, but also help you lose weight by burning fat quickly. The following three principles can help you do belly dancing and sago dancing-
Principle 1: accurate force
The gluteus maximus is used for the gluteus maximus, and the gluteus maximus on both sides alternately shakes up and down to form the gluteus maximus. When you start practicing, you need to pay more attention to your hip muscles and keep your knees slightly flexed.
Principle 2: Relax nature.
Except muscle sago, almost all sago should follow the principle of relaxation. Relaxation here includes not only muscle relaxation, but also mental relaxation. Hip Simi is no exception. Only when the hip muscles are completely relaxed can we make loose and powerful hip sago. In addition, the mentality should also be relaxed. Don't let the strings in your mind stretch too tight. When you are nervous, your muscles will definitely be disobedient. Even if it shakes, it won't last.
Rule 3: Practice, practice, and practice again.
Teacher Li Meilin, a famous tribal belly dance coach, said, "Good swing technique is not only a general movement, but also stable and lasting." To achieve a stable and lasting hip simi, the most important thing is to be patient with yourself. If you have mastered the correct method of exerting force, then the next thing is to practice and practice again.