The English name of Hip-Hop is hip-hop It is a street culture developed by African-Americans from a movement to vent their emotions. It is characterized by strong explosive force, and the movements made by limbs during dancing are more exaggerated than other dances. The most attractive thing is to bring a warm feeling with the vitality of the whole body.

Hip-hop makes people pay attention, have strong interest, and act beautifully and casually. At the same time, street dance also has the function of slimming, because street dance is a low-intensity aerobic exercise, and the function of consuming whole body fat is quite strong in an hour's exercise. In addition, street dance is a small muscle exercise. Regular practice can increase the coordination of your whole body and make your body proportion more standard. Of course, after learning hip-hop, you can also shine in the disco!

How to lose weight in street dance?

Is it aerobic exercise? According to the recommendation of the American Sports Medicine Association, exercise 3-5 times a week for 30-60 minutes each time, and the weight loss effect is more obvious? Some data show that in the process of street dance, with the extension of time, the energy supply ratio of fat is also increasing. For example, if you exercise continuously for 40 minutes, 90 minutes and 180 minutes, the energy supply of fat accounts for 27%, 37% and 50% of the total energy consumption respectively. In order to achieve a better weight loss effect, you should appropriately extend the exercise time and persevere.

Learn street dance skills. Let me teach you a few tricks:

1. The music used to practice Hip-Hop is very distinctive, so everyone should be familiar with and adapt to the characteristics of accompaniment music before practicing. If, as soon as you hear the music, you can step on the steps accurately and freely and keep up with the rhythm of the music, then you can start learning street dance.

2. When practicing broadcast gymnastics and aerobics, the coach may require "horizontal and vertical" for most movements, while hip-hop emphasizes randomness and requires relaxation, so you should relax your muscles and joints as much as possible to make them more flexible.

A. listen to music and get familiar with the rhythm;

B. Keep your eyes on the coach's feet and learn the rhythm;

C. After you are familiar with the movements of lower limbs, you can learn the movements of trunk and upper limbs. Note: the synchronization of movements of all parts of the body is the key, that is to say, the movements of lower limbs are combined with the movements of trunk and upper limbs.

Beginners of street dance must not increase the amount of exercise at once, but step by step. Usually do warm-up activities first, fully exercise all joints and ligaments of the body, especially knees and ankles, to avoid injury when jumping; Then enter a certain intensity and time of practice, preferably not less than 30 minutes; Finally, use various stretching exercises to relax the body. Only in this way can we achieve better slimming effect.

Because everyone's age, physique and health are different, everyone's exercise intensity is also different. "Exercise intensity" is generally expressed by "maximum heart rate". You should calculate the most suitable heart rate when dancing street dance like this:

If you are 25 years old and don't often take part in physical exercise, and your physical fitness is average, then your maximum heart rate is 220-25 = 195, and the appropriate exercise intensity (exercise heart rate) should be (60-75%) ×195 =195.

(Note: Pulse measurement —— Multiply the number of pulses per 10 second during exercise by 6 to get the number of pulses per minute. )