Benefits of ballroom dancing to fitness and weight loss
When listening to beautiful music, ballroom dancing has three advantages:
① It is a kind of systemic aerobic exercise, which can improve the blood supply of skeletal muscles and the oxygen supply capacity of brain cells, and improve muscle strength, ligament flexibility and joint flexibility, so it has a good fitness and weight loss effect.
② Dancing can strengthen the metabolic activity of the body, increase energy consumption and make the body develop in a balanced way. The basic requirement of ballroom dancing posture is to tuck in the abdomen and hold out the chest. Long-term adherence to abdomen and chest is of great benefit to consuming abdominal fat, correcting walking posture and improving people's spiritual temperament. Regular practice can form a good posture and elegant temperament, which has a good bodybuilding effect.
(3) Dancing with music can improve the coordination ability of the nervous system in the process of excitement and inhibition and its adaptability to the external environment, provide good opportunities for interpersonal communication, have a positive impact on people's psychological activities such as mood and behavior, and have a good cardiotonic effect.
Suitable dance types
There are many types and patterns of ballroom dancing. Beginners should start with simple slow-paced dances and gradually learn some more difficult dances when learning ballroom dancing. Here are some ballroom dances suitable for beginners.
Waltz (slow three)
My tip: the name in front is the name of ballroom dancing, and the name behind is the name of ballroom dancing.
Waltz is the earliest self-entertainment dance form in social dance, and it is also very vital. Because its pattern is mainly rotating, it is called "round dance".
Waltz moves smoothly in the slow three-beat dance music, and looks like a continuous wave because of its obvious ascending and descending movements. Coupled with the gentle and dexterous tilting, swinging, reflexive and rotating movements and various beautiful shapes, it has a unique charm that is both solemn and elegant, generous and gorgeous. Therefore, it enjoys the reputation of "after dancing".
Waltz is a slow three step, as the name implies, that is, each bar has three beats. Its stress is weak in the first beat and the last two beats, and its rhythm is "strong-weak-weak".
For men, the stress of the first bar is on the left foot, and the stress of the second bar is changed to the right foot, and then the stress will rotate between the left and right feet; The same is true for female dancers. The stress of the first tendon is in the right foot, and the stress of the second tendon is changed to the left foot, and then rotated.
Beginners can learn basic dance steps such as forward and backward first, and then gradually learn various rotation modes.
Foxtrot (slow four beats, flat four beats)
Foxtrot dance originated from African-American dance, and its style is characterized by strong sense of movement, light movements, smooth stretching, stability and generosity, and leisure.
There are two basic jumping methods for slow four. When the slow four dance music is slow, you can use the jumping method of equal interval. According to the rhythm of dance music, take four beats in a bar, one step at a time.
As for dancing, it's the same as slow three. When walking straight, the first two beats can be slightly larger and the last two beats can be adjusted. Note that for men, the pressure is always on the left foot (for women, it is on the right foot).
When the rhythm of the dance music is a little faster, the dance method of "two slowness and two quickness" can be adopted, that is, "slow-slow-fast-fast". Slow beat includes two beats of dance music, and fast beat includes one beat. In this way, a bar actually contains six beats. Beginners can slow down four times before jumping, which is easy to learn and jump. Of course, the second jump has a strong sense of rhythm and many patterns.
tango
Tango originated in Africa, with 2/4 beats, but each bar has four octaves. Tango music has a distinct rhythm and distinctive syncopation is its distinctive feature.
Its rhythm is "slow-slow-fast-fast", its dance steps are gorgeous, elegant, passionate and changeable, and its crossing, kicking, jumping and spinning are dazzling. Middle-aged and elderly people should be careful not to shake their heads too hard when learning tango to avoid injury. As a symbol of social civilization, ballroom dancing represents the elegant and civilized life interest of modern people. Dancing with music can achieve the purpose of fitness while enjoying life. Why not?
Some points for attention in ballroom dancing
1. About location
Choose a spacious venue with fresh air, because the oxygen consumption increases when dancing, it is best not to be in a crowded place to avoid insufficient oxygen supply; The ground should be flat. Don't choose rough mud, bricks and other places to dance, in case you sprain your foot or fall.
2. It's long overdue
At 8-9 am or 5-6 pm, the air quality is good and the temperature is moderate. But these times are usually after meals, so don't eat too much and don't drink alcohol when eating. Dancing on a full stomach will affect digestion, which will make the stomach uncomfortable in the long run and may also lead to gastrointestinal diseases.
Especially people who usually have a bad stomach should try to go dancing half an hour after meals. In addition, alcohol will * * * the brain, making the heart beat faster and blood vessels dilate. Dancing after drinking may induce angina pectoris and cerebrovascular accident.
3. About the amount of exercise
The time of each dance should be controlled at around 1 hour. If the time is too long and the body is too tired, the fitness effect will decline. In addition, we should pay attention to the gradual progress from slow to urgent and from slow to fast.
Before jumping, you should prepare your ankles, knees, hips, shoulders and other joints, and do stretching exercises for a few minutes to avoid sports injuries.