1 Introduction to Belly Dance
According to legend, there was a beautiful woman in ancient Egypt who had been married for many years but had never given birth. In order to pray for the birth of a child, women come to pray in front of the temple, kneel down, twist their waists, and sway their hips in front of the statue, as beautiful as a dance. The woman's graceful dancing posture fascinated the priests present, and they immediately reported it to the Pharaoh. So the Pharaoh used this dance exclusively for sacrifices to praise the mysterious life. This is the earliest "belly dance". Today, belly dance has become a secret weapon for women to lose weight.
What is the principle that belly dancing can reduce the waist and abdomen?
When you repeatedly exercise the muscle group of the waist and abdomen, this muscle group is burning fat. And a posture adjustment so that your muscles will become stronger. When doing these exercises, use 20 minutes as the minimum exercise time, because exercise for more than 20 minutes will completely start to burn fat in your body.
Belly dance: the new favorite for fitness and weight loss
Suitable for any age: Belly dance is suitable for women of any age, even if you don’t have a dance foundation. It has training classes for all levels. You can start from the most basic practice.
Belly dance is your own dance: Belly dance does not need to look at other people’s eyes, just follow other people’s steps, and it is good if you think it is good. When dancing, you only need to focus on yourself and your heart. This is a dance where the soul and body become one, allowing you to be completely immersed in your own world, joyful and free.
2. Key points of basic belly dance movements and slimming effects
Key points of dance
The coach pointed out that swinging, shaking, circling, and lifting are the main movements of belly dance. , mainly movements of the waist and abdomen. In dance, the upper and lower bodies need to be separated from movement and stillness, that is, when the upper body moves, the lower body basically does not move, and when the lower body moves, the upper body basically does not move. This can achieve the effect of local strengthening exercise. Xie Wei also pointed out that because it is a non-high-impact sport, the buffering damage of belly dance can be reduced to very low, and dancers can self-adjust the frequency and amplitude of movements according to their own status and abilities, so it is easy to operate and highly safe. .
In a one-hour belly dance class, the first 30 minutes are a warm-up period, mainly for basic movement training; then there is 20 minutes of aerobic training, which is the fat loss stage; and the last 10 minutes For the relaxation phase, perform some relaxation exercises to soothing music.
Slimming effect
The key parts of belly dancing for weight loss are mainly the waist, hips, legs, back and arms. Almost every twisting movement has a slimming effect. Belly dancing can fully shape the flexibility of the waist and abdomen. Many belly dance movements involve lifting the hips and moving the abdomen in circles or up and down. Regular training can make the waist more flexible and the lines more graceful. The entire dance movement effectively tightens the lines of the whole body, which can reduce the fat on the arms, buttocks, and thighs. When belly dancing, dancers often need to lift their heels and perform movements with bare feet while walking slowly. This will also help develop a pair of strong calves.
Belly dancing is also a whole-body exercise that allows your legs, hips, shoulders and neck to fully move, thereby improving the body's elasticity and flexibility.
3 Basic Belly Dance Movements and Practice Tips
Basic Belly Dance Movements and Practice Tips
Some people say that belly dance is one of the few difficult dances, but this is not the case. As long as you practice the waist movements well in belly dancing, you can basically say that you have succeeded. The reason why belly dancing is difficult is because the waist movements are not well connected. So as a belly dance beginner, how do you practice waist movements well? D Dance Elements summarizes the 7-word belly dance training formula to help everyone remember the practice.
Throw - Throw your hips out in a large way
You can use your waist to lift your hips up again and again, and from a semi-squatting state to standing on tiptoes, The changes in the up and down range of your body make your whole body dance with your waist and abdomen as the fulcrum. At this time, you can use your upper limbs to swing your entire body.
Lift - open your chest as much as possible
Fix your lower body and only move your upper body above the waist. First, push your shoulders back and try to lift your chest out. Then, rock your body from side to side, as if you are growing taller, and at the same time, move your shoulders backwards rhythmically to drive your chest.
Turn - maintain the center of gravity of the body steadily
The rotating movement of belly dance is a way to relax the whole body. You can turn your body at will, but be careful to be gentle. , just let your body relax and let your upper limbs drive your body.
Wave - the body is like a wave
This movement is centered on the waist and abdomen, with the head thrust forward first, then the neck, chest and waist. The body seems to have passed through a Same as the ferrule. Viewed from the side, the body looks like a wave, showing an "S" shape, and so on.
Pendulum - Swing your hips like a figure 8
You must know the feeling of how to lift your hips upward.
After you move your hips left and right like this, how about using your hips to draw a lying figure "8"? Pay attention to using even force during exercise and try to maximize the range.
Shake - let the beads on the abdomen shake.
Stand with your feet shoulder-width apart and let your hips swing slightly forward, backward, up and down. You want to see The beautiful beads on your abdomen are flying because you shake your hips, and the little fat on your belly also shakes slightly. After a while, you can say BYE-BYE to them!
Shock - slightly bend your knees and stomp your feet hard
The vibration of the abdomen and crotch is accomplished by slightly bending and shaking the knees of the legs. This kind of vibration feels very wonderful. You can stomp your feet hard and shake your body. , and bring your attention to your belly, moving it as the center of your awareness.
4 Teaching of basic belly dance movements
Teaching of basic belly dance movements
1. Basic stance
The knees are required to be very relaxed and do not Too nervous. Keep your knees bent, your upper body upright, your head forward, and your entire stance very flexible.
2. Hand movements
Try to relax your hands, push your wrist upward slightly, and then relax. You can do it with your hands on both sides of your body; you can also do it with one hand upward and the other hand on your crotch; you can also do it with both hands in front of your chest at the same time or alternately with your wrists, etc.
3. Arm movements
Keep your knees bouncing, lift your arms, elbow joints and forearms upwards in order, imagine that you are holding a big ball, and then start from the shoulders Downward, like a snake crawling slowly. After doing it with one hand, switch to the other hand and do it alternately, plus the outward figure-8 movement of the buttocks, from one side to the other.
It can be done with small movements, swinging the upper limbs left and right, keeping the lower limbs motionless, and moving the head and neck.
You can change the height of the center of gravity and do it up and down.
IV. Shoulder Movements
Relax other parts, move one foot forward, swing the shoulder, forward, return, open your hands to both sides, and keep the lower limbs still. The upper limbs are moved forward and backward alternately.
The shoulders can be tilted back and forward while moving the body.
Shrug upward, relax, and put your hands down.
Combine the above actions.
5. Chest Movements
1. Chest Surrounding
The shoulders are pushed to one side, back, the other side, and back again. In fact, you perform a chest-circling motion with your upper body while keeping your lower body unchanged.
This action can be done with squats or combined with hip rotation.
2. Chest swing
Forward, retract, and tuck in the abdomen. Do it faster.
6. Abdominal movements
Lift the knees, lift the hips, move forward, tuck in the abdomen, and return, and do it in succession
With the basic movements guaranteed, you can You can learn some slightly more complex movements.
Detailed explanation of 5 classic belly dance moves
Detailed explanation of classic belly dance moves
The first goddess style
Action essentials: raise both upper arms flatly , shoulder level, forearm slightly higher, forming an angle greater than 90° with the back arm; palms turned outwards, fingers together, and pressed as parallel to the ground as possible; shoulders abducted, arms symmetrical.
Slimming targets: biceps, triceps, back muscles
The second position of hip thrusting
Action essentials: use the abdominal muscles to close the hips forward Joints, push forward on both sides of the waist and hips.
Slimming points: flexibility of abdominal muscles and hip joints
The third camel position
Action essentials: stand up and push forward, move to the maximum range Squeeze your abdomen, press your abdominal muscles downward, and cycle in sequence.
Slimming targets: back muscles, lower abdomen
The fourth type of eight-figure circle
Action essentials: move one hip joint forward and draw an arc backwards Then, the other hip joint faces forward and wriggles up and down in turn.