1, dance to lose weight
Dance to lose weight: jazz dance
Jazz dance is a kind of dance that often appears in Broadway musicals and movies. Its advantages are strong entertainment and easy to understand. Common street jazz combines the flexibility of jazz dance and the fortitude of street dance, and becomes the first choice for many people to learn dance.
Exercise site: Jazz dance belongs to aerobic exercise, which is a kind of systemic exercise, mainly exercising the abdomen, upper body, legs and hind legs. Because it can exercise the flexibility of the whole body muscles, it is very effective to improve the body lines. In the process of jazz dance exercise, with the extension of time, the proportion of fat energy supply is also increasing, so in order to achieve better body shaping effect, it is necessary to extend the exercise time appropriately and persevere.
Basic movements: Modern dance involves many steps. The movements are usually big and exaggerated, and there are many kicks, spins and jazz jumps.
Dance diet: salsa
The word Salsa comes from Spanish, which means sauce. Latin ballroom dancing and its music. Passionate and lovely, it is one of the most popular dances in Europe and America. The Cuban-style salsa pays attention to rotation, while the Colombian-style salsa pays more attention to the intricacies of footsteps.
Exercise parts: hips, waist, hips and inner thighs are the main body parts that Sasha aims at, and also the parts that are difficult to exercise in other sports. The continuous twisting series can make you sweat profusely in a short time, and immediately have a wonderful feeling of tightening your waist.
Basic movements: quick movements, multiple rotations and full-body movements, small heel steps, etc. The dance steps include the basic mambo dance, and the two of them shuttle hand in hand.
Dance recipe: ballet
Since17th century, ballet, as an independent dance form, is a dominant dance form in western theater dance. Ballet has a set of strict action norms, and the dancers' actions are both mechanical and artistic.
Sports parts: mainly the abdomen and legs, but if the movements are in place, the whole body can get a good exercise. Ballet training is generally divided into four parts: warm-up, basic skills (handle training part), ground (exercising the flexibility of legs, waist and other parts), and finally body rhythm and dance combination. There are a lot of shoulder and arm movements in the popular figure ballet, which is especially suitable for the relaxed shoulders of office women.
Basic movements: a series of fancy postures and leg movements, including semi-squat, displacement jump, big harvest and other ballet standard movements.
Bian Xiao Twitter: That's the introduction of dancing to lose weight. I hope these slimming dances can help obese people lose weight easily. Sticking to the dance diet can have a good sliMMing effect, mm should stick to it. However, Bian Xiao reminded everyone that there are many ways to lose weight through exercise. Women should be able to choose the most suitable weight loss method according to their obesity.
2, yoga to lose weight.
Butterfly style
Sit on the ground, knees bent, feet together, chest out, knees as close as possible to both sides of the ground, holding ankles with both hands. (as shown)
Stretch in and out further and bend your upper body forward as much as possible. Keep breathing for 5- 10 times.
Single-arm balanced type
Take the push-up posture as the starting posture, with the palms directly below the shoulders and the heels on the ground. Keep your left arm on the ground, turn your ankle, open your chest, and extend your right arm upward (pictured). When your chest is open, you should take a deep breath, which will refresh you. Keep breathing for 5- 10 times, and then repeat the same action on the other side. If you find it difficult, you can put a support on your knee.
Crescent style
Stand with your legs apart, hip width apart, and take a big step forward with your left foot (about 4-5 steps). Tighten your hips, raise your arms and palms inward. Then press your hips down, bend your left knee at a 90-degree angle, and straighten your right leg as much as possible (as shown in the picture). Keep breathing at 5- 10, then switch legs and repeat the same action.
bridge type
Lie face up, knees bent, feet flat on the ground. Lift your hips up, press your palms down, and keep your shoulders on the ground (pictured). If you want to challenge the difficulty, you can put your hands under your hips and cross them. Keep breathing for 5- 10 times.
Cat style
In the crawling posture, the knees are bent directly below the hips and the palms are placed directly below the shoulders. Inhale, chin up, back down (pictured). Exhale, chin contracted to chest, pelvis tilted downward, cat bent back. Repeat 5- 10 breaths.
Tree type
Stand with your feet together and your arms at your sides. Bend your left foot, place the palm of your left foot on the inside of your right thigh, and try to place the sole of your foot above your thigh. Raise your arms above your head and palms inward (pictured). In order to keep balance, keep a clear head and concentrate on breathing. Keep breathing at 5- 10, then switch legs and repeat the action.
boat form
Sit on the ground with your knees flat, lean your upper body back at a 45-degree angle, hold your chest out, stretch your arms forward to chest height, palms up, and then straighten your legs up (as shown in the figure). Keep breathing for 5- 10 times.
Magic chair style
Stand with your legs together, arms above your head, palms facing each other, and then bend your knees almost parallel to the ground, just like sitting in a chair (pictured). Keep breathing for 5- 10 times.