Practice hip-hop tips. People with heart disease are not suitable for this sport. Exercise can also help us get rid of fat. Regular exercise is conducive to enhancing our cardiopulmonary function. People say that life lies in exercise. The following article will share tips and fitness skills for practicing street dance.
Street dance fitness exercise tips 1 Street dance, as the most popular dance type at present, is deeply loved by young people. The English name of HipHop is hip hop, which is a street culture developed by black Americans from a movement to vent their emotions. It is characterized by strong explosive force. When dancing, the movements made by limbs are also more exaggerated than other dances. The most attractive thing is that it brings 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!
Tips for practicing street dance
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 most movements to be "horizontal and vertical", while street dance emphasizes randomness and requires relaxation, so you should relax your muscles and joints as much as possible to make them more flexible.
3. Learning from the coach generally has certain procedures. Let me teach you a few tricks:
Listen to music and be familiar with the rhythm;
Keep your eyes on the coach's feet and learn the rhythm;
Once you are familiar with the movements of the lower limbs, you can learn the movements of the 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.
1, turn left 90, and push your right foot forward.
2. Wrap your shoulders in turn, lift your left shoulder and turn your head left.
3. Turn right 90, push your feet to both sides and expand your chest at the same time.
4. Lift your right leg with your knees and turn it to the left at the same time 180.
5. After the right leg is lifted to the knee, push it down to the left and land on the heel.
6, the left leg to the left, feet open, knees buckle, including chest and arms crossed at the same time.
7. Lift your left leg with your knees, push it down and turn it to the right at the same time 180.
8. Turn your right leg to the right, open your feet, rotate your heels outward, open your arms and expand your chest.
Tips for practicing hip-hop fitness 2 Compared with other ordinary dances, hip-hop needs muscle training and strength support, and it is not enough to rely on that little training when practicing dance. How to improve the muscle strength suitable for street dance? To carry out targeted exercise from the parts, please see the following group of fitness plans.
Steps/methods
First, the strength test:
Before you start to make an exercise plan, when you want to modify the training plan, you should first conduct a strength test to understand your body. First, choose the project to make an exercise plan, and then test it. The purpose of the test is to know your own limit, with 40%-60% of the limit as the strength of a single group and a certain number of groups as the total amount of exercise each time. Adhere to regular exercise, do strength tests every month, and adjust the plan.
Second, the chest muscles:
First of all, if you can do more than 50 standard push-ups at a time, I suggest you go to the gym to increase your muscles by practicing barbell bench presses and dumbbell birds. If your limit is less than 50 times, then push-ups are still very effective for the time being: your limit is 5 groups a day, and the interval between groups is 120 seconds. Tip: Strictly observing intervals is the guarantee of strength. If you want to exercise your chest muscles as much as possible, you can slowly shorten the distance between your hands on the ground and need to exercise every day.
Third, deltoid muscle:
It's your shoulder. What you need is a dumbbell. Alternatively, you can use a 1.25-2.5 liter water-filled beverage bottle: take a dumbbell in each hand (beverage bottle? ), the arms should be stretched to the sides of the body as far as possible, not necessarily completely straight. The arm forms a 45-degree angle with the body. Lift the dumbbell up quickly, making an angle of about 45 degrees with the body direction, and then slowly put it back in place. It is best to fix the number of single movements at 10. Choose the limit of your weight around 20 as the exercise load, and do 8 groups at a time, with a two-day interval of 120 seconds. Tip: It is also necessary to strictly observe the interval. The focus of the action is the fast action on the stage and the slow action under the stage. Don't be discouraged by the small importance of your own use. When I can push 90KG on the bench press, I can only practice dumbbells under 4KG.
Fourth, triceps:
Exercise of the lateral muscles of the upper arm: Take a dumbbell in each hand, reach behind your head, lift the dumbbell upward, take 15 as a group, and choose the weight with a limit of about 25 as the exercise load. Do 4-5 groups at a time, with an interval of 180 seconds. Tips for daily exercise: It is best to combine with other exercise methods.
Five, biceps:
The muscles inside the upper arm have been beautifully trained: each hand holds a dumbbell, the arm is close to the body, the upper arm is motionless, and the forearm is lifted upward. Take 10 as a group, and choose a weight of about 20 as the exercise load. Exercise in 6 groups, 90 seconds apart each time, and exercise every day. Tip: when doing the action, the upper arm should be close to the sides of the body and the body should be upright. Don't shake, try to relax your wrist, and you can hold the dumbbell or not.
Six, abdominal muscles:
Simply put, it is your abdominal exercise 1: lie on your back, put your calves on a stool or cot, so that your thighs and calves basically form a 90-degree angle, and quickly look up at your knees repeatedly. Do 3-4 groups every day, and each group does its own limit. The rest between groups is 65,438+020 seconds. Practice 2: Lie flat, raise your legs straight and perpendicular to your body quickly, and then lower them slowly (65,438+00 seconds). Each group does 65,438+05. Start with 3 groups a day, and then increase the number of groups after getting used to it, reaching 6 groups. Tip: For the second exercise, it is best to grab something (not hair) at the back of your head. Abdominal muscles are not skeletal muscles and must be practiced every day.