Belly dance: for beginners, the training course

Belly dancing looks beautiful and multifaceted. Recently it is also a kind of women's sport, which, however, is not devoid of romance. It marvelously combines style, beauty and feelings.

During this dance muscles strengthen wellstomach, buttocks and thighs. This is precisely the most problematic "place" for women who are exposed to fatty deposits. Unfortunately, we are so arranged that our body is easily able to accumulate extra pounds.

Belly dance for beginners can learnany girl, girl or woman. These are very beautiful and incendiary movements of the hands and various parts of the body. You can learn this dance yourself at home.

So, belly dancing: lessons for beginners

1. Warm up. At this stage it is very important to prepare and warm up our body in order to beautifully and safely perform a dance for the stomach. For beginners, the main thing is not to get a sprain or a displacement of the vertebrae. The warm-up is continued for 10 minutes.
2. Rocking. These are forward and backward movements that are performed by the pelvis. In this case, the legs are placed at the width of the shoulders, and the muscles of the abdomen are strained.
3. Swings are ordinary. We put our feet on the width of the shoulders. It is necessary to raise sharply up the right thigh and take it to the side, just do the left one, while the abdominal muscles are relaxed. We perform 10 times.
4. Hip rotation. Legs - shoulder width apart. We put the right on the toe, while lifting the thigh. At the same time, we keep the entire weight of the body on the left leg. Rotation with the right thigh is done clockwise. We change the right leg to the left. Rotate the hip in the opposite direction.
5. Pendulum. Doing this exercise, we shake our hips to the right and to the left, imitating the pendulum. Your legs should be on the width of the shoulders, the movements are made only by the hips.
6. Rotation of the pelvis. Movements should be as if we were spinning hulauchup. It is necessary to make up to 10 rotations. Movement of the body must be static.
7. Lowering the body down. It is necessary to go down and touch the heels. The muscles of the buttocks are very tight. We remain in this position for a few seconds. With the help of the muscles of the pelvis and thighs, lift the body to its previous state. Exercise is repeated 10 times.
8. On the knees. We kneel down, crossing our arms over our heads. The feet should be together. We stretch high up and down on the heels. We strain strongly the muscles of the buttocks and in this position we hold up to 1 minute. We perform the exercise up to 10 times.
9. Cams. We squeeze our hands into the fists and stretch them in front of us. We perform circular motions with our brushes, using only them.

Lesson "Dance for the stomach for beginners" lastsabout an hour. All elements are executed at a quiet pace. The course instructor explains in detail and calmly the technique of performing the exercise and shows the movements. At first, all elements are performed on a full stop, preparing beginners for lessons on the half-toes, which will be used in the second stage of training.

Lessons "Belly dance for beginners" consist of dance elements, which are studied by segments. Then separate parts are united in a single movement.

As a result, it can be noted that the belly dance forbeginners includes stretching and training of muscles, physical activity, develops a sense of rhythm, relieves psychological stress, gives self-confidence.

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