BEAUTIFUL rocking hips, bending of the body, RINGING COINS his belt … belly dance is considered one of the most sensual and feminine dance. It is preferred and the ladies with the form: Curvy VOLUMES is not only appropriate, even encouraged.
Incendiary dance like men and women do not leave indifferent. And not only because of the opportunity to wear a bright dress and show large breasts and a noticeable belly. This dance, known iodine name belly dance or oriental, has a curative effect on the female body, especially noticeable when the rest of the woman leads a sedentary lifestyle. It is known that in the sitting position clamped vessels, blood flow is deteriorated, which leads to stagnation in the pelvic area. And from stagnation to inflammation of internal organs — or rather, the reproductive system — hand. Belly dance helps to improve blood circulation. This is facilitated by all sorts of blows, waves and bumps like vibration — all the elements that are considered to be the hallmark of belly dance.
Therefore, women who are thinking about procreation and ladies aged confronted with the deterioration of the functions of the reproductive system, experts recommend to go to dance class, where he teaches oriental. With regular training, belly dancing helps young women prepare the body for pregnancy and childbirth, and older women — to push the menopause, or to reduce the symptoms of menopause has started due to the intensification of ovarian function. By the way, say, that belly dance is very effective way to get rid of cellulite.
Belly dancing is allowed, even with varicose veins, and the alternation of smooth, quick and sudden movements tones the skin and improves the mobility of the muscles and ligaments. But if you have a diseased knee joints, to warn the teacher about the problem — an experienced coach will explain how, in this case the right to carry out shaking.
As to any other before you start to dance steps, do the workout. Traditional 5-10 minutes of cardio training is better to replace the joint exercises. Within 10-15 minutes consistently rotate his head, body, pelvis, hands, forearms, shins and feet.
The only thing anyone is contraindicated oriental, so it’s the ladies who have fibroids.
Not for the lazy
If you believe that belly dancing is easy to learn, then you are mistaken. It’s not as simple as it seems from the outside, rotation and swinging hips. Technique and shaky images of waves is quite complex, but in one hour you will burn practices are not too many calories — only 300-400 (almost as much as an hour walk at a speed of 5.8 km / h).
Do not worry if the well-known elements of oriental dance will not give you the right: comfort themselves with the thought that during learning the movements you will be able to work all muscle groups, including deep, which form the press, buttocks and thighs. Of course, until the fat layer is reduced, see the beautiful muscular relief does not happen, but we guarantee: around will notice that your figure was tightened and improved silhouette.
In order not to wait until you get a glimpse of the dance class offers today feel the magical effect of oriental dance. Here you will find a small lesson, consisting of individual movements, which allow you to get an idea of belly dance. Teach them and then do not forget to include the usual fitness classes to diversify training.
A set of exercises
ROUND 1 back lines right and left
Stand up straight, stretch up the crown, put his feet on the width of the pelvis, bend your knees slightly. Move the center of gravity in the left foot, moving the hips to the left. The movement of the pelvis should go parallel to the floor (1a). Then, shifting the weight to the right foot, move your pelvis as much as possible to the right (16). Try to move so that the basin was not raised, did not go neither forward nor back, and moved along the line. The upper part of the body must be stationary.
2 semicircle GO
The starting position is the same as in the previous exercise. Put your right foot on the toes and move your body weight on the left thigh, moving the pelvis to the left (2a). Now the weight gradually move from the left to the right thigh while trying to delineate the basin in front of a semicircle. When the basin is put forward, bending at the waist appears, and the weight falls on the front of the foot (26). After completing the move, do the semi-circle in the opposite direction (2c).
3 semicircle BACK
From the position where body weight is shifted to the left thigh and pelvis maximum allotted to the left (Total), start to move from left to right. Drawing a semicircle behind the pelvis, buttocks, most laid back and transfer weight to the heel (36). You should see the feeling that you pull behind your tailbone. By shifting his weight to his right leg, try to further shift the pelvis to the right (Sv). Perform a semicircle, moving from right to left. Having 5-6 semicircles back (side to side), combine this exercise with exercise number 2 — Draw a large circle basin. Try to keep your pelvis is not bullied and movement was horizontal to the floor. Follow the rotation, moving smoothly and changing the direction of motion (clockwise and counterclockwise).
On straight legs
Straightened up, move your body weight on your toes. Bend your right leg at the knee, tearing off the heel from the floor (4a). Then, with the power to straighten his leg, as if trying popliteal fossa to hit an imaginary wall behind. Now bend the left leg and do the same movement (46). Note that the rear surface of the thighs, buttocks and stomach in this exercise must be completely relaxed. You should feel the vibration generated when straightening the knee, climb up to the stomach. The upper part of the body, however, remains fixed. Note: shaking in such execution is contraindicated in patients with knee joints.
Stand up straight, put the feet parallel (the distance between them — polstopy). Knees bent and pointing forward. Pull down the tailbone, removing bending at the waist. Straightening the knee right foot, push the thigh upwards and sideways (5a). Then, bending his right leg, lower right thigh. At the same time, start to straighten the left knee, left hip pushing up (56). When you exercise it is necessary to ensure that the basin was moving up and down, not side to side.
Stand up straight, bend your knees slightly. Feet set parallel. The body shifted a little back, as if you lean against the wall (6a). Tighten your abdominal muscles, pulling the stomach and compressing the diaphragm, simultaneously tighten the muscles of the buttocks. Now lift up the left thigh, as in exercise № 5. Then, continuing the movement of the hip, rolling the pelvis — push upward coccyx. You should see the feeling that you are sat on a high chair (66). Now slide the top right thigh (6c). Seamlessly connect all these movements y you should have a circle drawn in the coccyx. At the same time the pelvis does not move sideways. The abdominal muscles and buttocks does not relax, monitor every movement of the pelvis.
The starting position is the same as in the previous exercise (7a). Imagine that you are standing in front of a wall. Reach out and try to touch her breasts (76). Then, placing the chest back, reach for the wall front of the thigh (7c), and then the knees (7g). Perform each exercise, moving from top to bottom. Repeat, changing direction and starting with the knees.
Parallel to the floor
Put your feet on the width of the pelvis, knees slightly bend (8a). Imagine that you need to draw a figure eight over the basin floor. First, expand the pelvis to the right, bringing the left hip forward (86), and then expand the pelvis to the left, bringing forward have the right thigh (8c). Keep hips did not rise up and moved parallel to the floor.
9 lateral wave
This exercise combines two movements: it is necessary to draw eight simultaneous thoracic and hips. Stand with feet hip place already. Keep his head straight, look ahead. Ribcage send down and right (9a). Having reached the extreme point, leading her upstairs and continue left thigh, pushing it to the top and right. When thoracic reaches the top point (96), slide it down and left (9c), and then the top (9d). Taz thus repeats the position of the chest, but lags by one step. If synchronized movement hard work out first, drawing eight thoracic and pelvic separately. When the Group of Eight will pan out, connect the two movements into one.