First, the ballet weight loss index:

★★★★★★★ Body shaping effect: ★★★★★★ Compared with slimming, Bian Xiao believes that ballet can more effectively shape the perfect posture. Ballet can add charm and temperament to women, and it is an excellent relaxation dance to precipitate oneself and adjust tension. Long-term practice can increase female connotation and improve temperament. Ballet can not only make us become graceful fashionable women, but also let us radiate the intellectual beauty and unique temperament of women from the inside out. Because ballet is basically on tiptoe, ballet has a good effect on stovepipe and plastic leg, which is equivalent to the heat consumed by athletes to complete an 800-meter competition, which is greater than that of tennis and badminton. The effect of reducing fat can be imagined!

Second, belly dance: weight loss index:

★★★★★★★ Body shaping effect: ★★★★★ Belly dancing is a new hot spot to lose weight this year. Its movements and dance steps are very casual and natural, and will not cause any harm to the body, and it is completely independent of age and body shape. For any woman who loves beauty, trying to lose weight is a good way. Belly dancing is mainly aimed at the fat in the abdomen and waist, which can effectively tighten the whole body lines and make you easily lose the fat on your arms, hips and thighs. In addition, many belly dancing moves are hip-lifting, abdomen-lifting, circle-turning or up-and-down movement, so regular training can make your waist more flexible and lines more beautiful.

3. Dance machine weight loss index:

★★★★★ Body shaping effect: ★★★★★ Dance dancing machine was introduced to Japan on 1998, and then to Taiwan Province Province. In Chinese mainland, this is a musical rhythm game. The biggest difference from traditional video games is that traditional video games use remote control lever plus keys or four-key handles, while dance machines use players' feet to complete the game. Many artists from Hong Kong and Taiwan have also become "forest dancers", such as Jacky Cheung, Jordan chan and Wu Junru. Later, the appearance of dance carpet made many housewives fall in love with this game, and they regarded it as a kind of exercise to lose weight.

Four. Pole dancing weight loss index:

★★★★★ Body-shaping effect: ★★★★★★ pole dance, which is called pole dance in English, refers to the prop dance that uses steel pipes as props and completes orderly dance movements through climbing, rotation and handstand. Pole dancing is a whole-body exercise, but the most important thing is to exercise the abdominal muscles, buttocks and arm muscles. For example, if you circle around a steel pipe, you must tighten your abdominal muscles to complete various actions. As soon as you relax, your body will fall off immediately. Pole dancing will also exercise the muscles of the buttocks. When climbing the pipe, it will be like a childhood game, and the inside of the buttocks will gradually become more compact and round. Pole dancing relies on the muscles of the arm to complete the action, breaking all the records of "body shaping", as if to gather the strength of the whole body. Pole dancing burns 500 calories per hour. An hour and a half pole dancing course is equivalent to jogging 10 km. You can lose 5 kilograms by practicing pole dancing normally for 20 days. It's good for losing weight.

Verb (abbreviation of verb) Latin dance weight loss index:

★★★★★ Body-shaping effect: ★★★★ Latin dance is a dance art that focuses on moving shoulders, abdomen, waist and buttocks. There are hundreds of muscles such as rectus abdominis, oblique abdominis, oblique abdominis, erector spinae, latissimus dorsi, etc. Since 1960s, many researchers have studied the physiological and psychological effects of sports dance. On average, each Latin dance has 160- 180 times of waist twisting, and the highest heart rate of women can reach 197 times per minute, and that of men can reach 2 10 times per minute. The energy metabolism is around 8.5.

3 Create an S-shaped slimming exercise

warm up

1, standing posture, legs shoulder width apart, arms extended upward, hands crossed, palms up. Tilt the upper body left and right, and stretch the side waist.

2. Stand with your legs apart, arms straight and hands clasped. Stretch your arm up slowly.

3. Stretch leg muscles in lunges.

4. The legs are separated by about two shoulders, and the knees are bent, showing a semi-squatting posture. Put your hands on your knees and twist your upper body left and right.

5, standing posture, left knee bending, hands holding the left calf, pull to the body. Then change your right leg. Say it again.

6. Stand, bend your left knee backward, grab the instep with your left hand, straighten your right hand forward, palm down, and stretch your legs and waist and buttocks.

Create a plump upper circumference

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1-2. Bend your hands and slowly lower the dumbbell until the elbows are at right angles.

2- 1. Stand up straight, put your legs together, bend your elbows at right angles, and hold a dumbbell or mineral water bottle in each hand, palms outward.

2-2. Slowly move your elbows to your chest until your hands are one shoulder width apart.

3- 1. Lie on your back with your legs together. Hold a dumbbell in each hand and hold it on your chest, palms facing each other.

3-2. Bend your elbow slowly, spread your arms outward, and put down the dumbbell, but be careful not to touch the ground.

1, sitting on the ground with legs bent and knees crossed. Grasp the dumbbell or mineral water bottle with both hands, and then twist the upper body left and right.

2. Lie on your back with your arms at your sides, palms down and your legs together. Then tighten your abdomen and lift your legs. Then continue to lift your legs upward so that your hips are lifted off the ground, but your legs should not exceed your head.

3- 1. Lie on your back with your hands at your sides and palms down. Bend your knees and lift your legs with your calves parallel to the ground.

3-2. Then tighten the abdominal muscles and straighten your legs up.

4. Standing posture, legs are shoulder width apart, left hand holds dumbbells, right hand is straight up, elbows are bent, palms are behind your head, upper body leans to the left, and right waist muscles are stretched. Then slowly return to the original position and repeat on the right.

5- 1, lying on the ground on the left, legs together, left hand straight above the head, palm down, right elbow behind the head.

5-2, using abdominal strength, slowly raise your head and look at your toes. Then slowly return to the original position and repeat on the other side.

Tighten your hips.

1- 1. Lie on your back, arms at your sides, palms down, legs together, knees bent.

1-2, slowly lift your hips off the ground, so that your thighs-hips and shoulders are in a straight line.

2- 1. Lie on your back with your hands at your sides, palms down, your left leg bent on a thick book, and your right leg straight up.

2-2. Then lift your hips so that your thighs and shoulders are in line. Stay for a few seconds and then slowly put it down, then change your legs and repeat the action.

3- 1. Bend down and kneel on the ground, hold your upper body with your arms straight, lift your right leg slightly off the ground, and bend your knees.

3-2. Straighten the right leg backwards and upwards, stay for a few seconds, then return to the original position, and then change the other leg to repeat the action.