How to arrange the time for belly dancing? Long term belly dance to shape a good figure! Belly dance creates a woman's elegant and sexy figure and beauty through the rotation of pelvis, hips, chest and arms and the swing of crotch, and reasonably arranges the contact time of each action to effectively achieve the goal!
Belly dance is a kind of whole-body exercise, which can fully move the legs, abdomen, shoulders and neck, so as to improve the flexibility of the body and fully burn fat. The arm movement of belly dance is very important. It can express the elegance and delicacy of the dancer. When you dance, your body will become more elegant, powerful and sexy.
Now, belly dance is also popular in Chengdu. Under the guidance of a professional coach, you can practice a few simple belly dance key movements at home, you can reduce your arms, close your waist, slim your legs, thin your hips and twist out your slim and beautiful waist!
course arrangement
30 minute warm-up: 360 degree, 90 degree plane circle, eight character circle. When doing, pay attention to the tension of the spine, the central part of the body and the waist and abdomen muscles.
Key movements of 20 minute Belly Dance:
Shake your waist
It's called 'sieve rice' in Egyptian. The upper body is fixed, the lower body hip is relaxed, swinging left and right. This action mainly exercises the muscles of waist, abdomen, back and hip.
Crotch
Use the abdominal muscles to retract the crotch joint in front, and push both sides of the waist and crotch forward respectively. The hip joint remains relaxed before contraction, in a neutral position, and the transverse abdominal muscle is forward, not backward. This action mainly exercises the muscles of the waist and abdomen.
10 minutes to relax
There are many relaxation actions, such as stretching and relaxing the quadriceps femoris in the front of the thigh, pulling the spine, stretching and splitting the external oblique muscle of the abdomen, etc.
Serpentine arm
It is similar to a wave conducting on the arm. The two arms are opened on the left and right sides of the body, bent from the fingers of one hand and transmitted to the other arm in a wave shape through the shoulders and body. Regular exercise helps to improve the flexibility of joints.
Camel style
Keep your chest up and forward to the top, close your abdomen at the maximum range, press down your abdominal muscles, and draw a circle around your chest and waist. This action mainly exercises the muscles of the back and lower abdomen.
Belly dance has no fixed routine and does not have high physical requirements for students. In one hour's class, just practice fully in Arabic music. The difficulty of belly dance is small, there is no impact action in the process of dancing, and the vital capacity is not very large, but it can exercise to the dead corner of the body that can not be practiced by aerobic exercise at ordinary times. In addition, belly dancing can safely shrink the pelvic cavity, massage the uterus, regulate women's endocrine and irregular menstruation.
Belly dance should be practiced correctly to be effective. If you master the correct method and time arrangement, it will not have the opposite effect!