How to belly dance to get in shape quickly

　　Belly dancing is not restricted by age or body shape, and the dance steps are natural and casual; it is not restricted by the occasion, and does not require the use of any fitness equipment. female It has a good body shaping effect on the fat on the abdomen, waist and arms.

　　one minute exercise Slender arms

　　Training purpose: Exercise the flexibility and strength of the arms to prevent chronic joints such as "mouse hand" and shoulder and elbow inflammation. disease , the rocking action helps women shape soft shoulder curves, allowing us to say goodbye to "bye bye meat" easily.

　　Action essentials: Put your feet together and bend your legs naturally. Starting from the right arm, lift your right shoulder, elbow, and wrist, and at the same time lower your left shoulder, elbow, and wrist; then lift your left shoulder, elbow, and wrist, and lower your right shoulder, elbow, and wrist; use the strength of your shoulders to swing your arms, and your two arms will feel like a snake swimming.

　　Lift your breasts in two minutes

　　Training purpose: Through the rhythmic rotation of the upper body, the chest muscles become strong and lifted up, and at the same time, the edges of the collarbone and shoulders are modified.

　　Action essentials: Put your feet together, bend your legs naturally, open your hands, lower your chest to the left, lift it to the left, then sink to the right, lift it to the right, and draw a figure 8 in succession.

　　Training purpose: Exercise the control and flexibility of the crotch, tighten the buttocks muscles, and create a round buttocks.

　　Action essentials: Bend your legs naturally, keep your upper body stable and relaxed, point your left toes on the ground, exert force on your knees, press your left hip up and down, and then switch to your right hip. The movements require crispness and explosiveness.

　　Get a tight and slim waist in four minutes

　　Training purpose: to make the curves on both sides of the buttocks and waist more graceful, stretch the crotch muscles, and reduce waist fat while twisting to your heart's content, so that you can have a tight and slim waist.

　　Action essentials 1: Bend your legs and move your center of gravity to your right foot; push your buttocks to the right and diagonally forward. Draw a circle diagonally from right to front and back. Change sides, shift your center of gravity to your left foot, and push your hips forward diagonally to the left to draw a circle. The movements are coherent, like drawing the word "∞" on the ground. When pushing through your hips, try to keep your upper body as relaxed as possible.

　　Action essentials 2: The abdomen is divided into upper abdominal muscles and lower abdominal muscles. Inhale the upper abdominal muscles and keep the lower abdominal muscles relaxed. Use the airflow of your breath to roll your abdomen like a wave. When inhaling, draw the abdomen in as much as possible; when exhaling, exhale the abdomen to its limit, and repeat the exercise. The hips can swing slightly back and forth as the belly rolls.

　　What precautions should be taken when practicing belly dancing? Please see some suggestions:

　　1. When practicing belly dancing, it is best to wear loose and comfortable pants, go barefoot or wear special dance socks. You must follow the instructor to do soothing exercises carefully before and after the class to prevent muscle strain. You can only practice 30-60 minutes after eating.

　　2. It is not advisable to take a shower within 1 hour after exercise, because after exercise skin Profuse sweating, dilated pores, and hot and cold stimulation are harmful to the body.