What dance can you lose weight? In present life, some girls will lose weight by dancing. And some dances are very effective in losing weight. If you want to lose weight by dancing, here are some ways you can lose weight!
What kind of dance can you dance to lose weight 1 1, aerobic dance
The word SalsaSalsa comes from Spanish, which means sauce.
Latin ballroom dancing and its music. Passionate and sexy, it is one of the most popular dances in Europe and America. The Cuban-style salsa pays attention to rotation, while the Colombian-style salsa pays more attention to the intricacies of footsteps.
Exercise parts: hips, waist, hips and inner thighs are the main body parts that Sasha aims at, and also the parts that are difficult to exercise in other sports. Continuous twisting series can make you sweat profusely in a short time, and immediately have a wonderful feeling of tightening your waist.
Basic movements: quick movements, multiple rotations and full-body movements, small heel steps, etc. The dance steps include the basic mambo dance, and the two of them shuttle hand in hand.
2. Jazz dancing
Jazz dance is a kind of dance that often appears in Broadway musicals and movies. Its advantages are strong entertainment and easy to understand.
Common street jazz combines the flexibility of jazz dance and the fortitude of street dance, and becomes the first choice for many people to learn dance.
Exercise site: Jazz dance belongs to aerobic exercise, which is a kind of systemic exercise, mainly exercising the abdomen, upper body, legs and hind legs. Because it can exercise the flexibility of the whole body muscles, it is very effective to improve the body lines.
In the process of jazz dance exercise, with the extension of time, the proportion of fat energy supply is also increasing, so in order to achieve better body shaping effect, it is necessary to extend the exercise time appropriately and persevere.
Basic movements: Modern dance involves many steps. The movements are usually big and exaggerated, and there are many kicks, spins and jazz jumps.
Step 3 tap dance
/kloc-was born in America in the 0/9th century. The name of tap dance comes from the sound of tap shoes hitting the ground when dancing. The rhythmic percussion makes the performer not only a dancer, but also a percussionist.
Sports area: Tap dancing suitable for the public basically reduces the difficulty and requirements of performing tap dancing, and appropriately increases the range of motion of knee joint and ankle joint. This tap dance can exercise physical coordination and train thinking ability.
Tap dancing requires flexible steps and is very popular. As long as you can follow the rhythm and step on the right spot, you can effectively reduce leg fat, especially calf fat.
Basic action: Rub and pat with all parts of your feet on the floor, and make all kinds of kicking sounds.
4. Ballet
Since17th century, ballet has developed as an independent dance form, and ballet is a dominant dance form in western theater dance.
Ballet has a set of strict action norms, and the dancers' actions are both mechanical and artistic.
Sports parts: mainly the abdomen and legs, but if the movements are in place, the whole body can get a good exercise.
Ballet training is generally divided into four parts: warm-up, basic skills (handle training part), ground (exercising the flexibility of legs, waist and other parts), and finally body rhythm and dance combination. There are a lot of shoulder and arm movements in the popular ballet, which is especially suitable for the relaxed shoulders of office women.
Basic movements: a series of fancy postures and leg movements, including semi-squat, displacement jump, big harvest and other ballet standard movements.
What kind of dance can you dance to lose weight? 2 1. Hip-hop: lose weight all over.
Weight loss index: ★★★★
Body shaping effect: ★★
Best fit: young, energetic, want to lose weight all over.
Hip-hop, hip-hop, hip-hop, whatever you want.
If you want to lose weight, it is certainly the best choice. This is good aerobic exercise in itself. In the process of dancing, you will consume a lot of calories and exercise the muscles of the whole body, thus improving the heart and lung function and achieving the purpose of losing weight.
Hip-hop dance steps are simple, big and explosive, but when combined, they can show a complex sense of dance, which is relatively easy to learn.
The accompanying music is very dynamic, and there is no particular fixed style and mode. You can play with the music to your heart's content, and sweat like rain at the same time, and your mood is relieved.
2, hula dance: thin lower body
Weight loss index: ★★★★
Body shaping effect: ★★★★★
Best fit: pear-shaped MM who wants to focus on shaping the lower body shape.
Hula dance, also known as hula dance, is a kind of dance music that pays attention to the movements of hands, feet and waist. The hip-lifting and waist-twisting action can tighten the waistline and tighten the hips; In the process of twisting, the leg muscles are stretched, and even the loose knee meat will disappear.
3, belly dance: thin waist and hips, massage pelvic cavity
Weight loss index: ★★★★★
Body shaping effect: ★★★★★
Best fit: strong body coordination ability, want to focus on slimming waist and tightening the whole body MM.
Shaking your waist and sending your hips may be your deepest impression of belly dancing. Although belly dancing mainly exercises trunk muscles such as waist, abdomen and buttocks, it is actually a whole-body dance, which can fully move your legs, abdomen, shoulders and neck.
At the same time, slim the waist and lift the hips, so that the whole body can get exercise.
Practicing belly dancing can also train the coordination ability of the body, because when some parts of the body move rapidly and continuously, other parts should be in a relatively static state.
4, body ballet: flat belly, lose thigh fat
Weight loss index: ★★★★★
Body shaping effect: ★★★★★★★
Best fit: want to "statically" tighten the elegant MM of the abdomen and thighs.
Ballet movements are very soothing, even if you lack sports cells, you don't have to worry at all. Ballet can shape the lines on the back of abdomen and thighs better than other dances, because ballet should always tighten the abdomen and hold up the air;
With the help of the basic leg lifting movements of ballet, you can lose the fat on the inner and rear thighs.
Practicing ballet can also help you straighten your spine and have a beautiful posture. Because only the four physiological bends of the spine, that is, cervical vertebra, thoracic vertebra, lumbar vertebra and sacrococcygeal vertebra, are in an upright state, can they meet the standards of basic ballet training.
5, pole dancing: compact body shaping
Weight loss index: ★★★★★
Body shaping effect: ★★★★★★★
Best fit: sexy girl who wants to create a tight curve.
Pole dancing is also a kind of strength sport that shapes perfect curves.
Pole dancing is divided into two parts: the skill on the pole and the dance action under the pole. The skill of putting on the pole can make every muscle of the body get effective exercise, especially the arms, thighs, hips and waist, which can play a good role in shaping the body;
The steps of pole dancing combine sexy jazz, belly dancing, ballet and other dance elements, which are both flexible and passionate, giving full play to women's tastes. A woman who practices pole dancing will unconsciously merge into a charm even if she leaves the pole.
6, Latin dance: dealing with belly.
Weight loss index: ★★★★★★★
Body shaping effect: ★★★★★★★
I recommend: Latin dance is not only aerobic exercise, but also complete physical exercise. In other words, when dancing Latin dance, every joint and muscle of the body is moving.
Severe pelvic shaking and hip twisting are the most effective ways to deal with belly fat, and the weight loss effect is remarkable. Latin dance uses every joint and muscle of the body flexibly to shape the muscles into a stretched state.
Therefore, even if you don't practice Latin dance for a long time, you won't get fat, because your muscles have been stretched and shaped when you dance Latin dance, and they won't become pieces of muscles like fitness exercises.
In addition, Latin dance can increase the heart rate from 80 beats per minute to 120, which can enhance the cardiopulmonary function and is also very beneficial to health.
Matters needing attention in dancing to lose weight
1, choose the appropriate dance type.
Hip-hop, belly dance, tap dance and so on each dance has its own unique characteristics. Dance is a great aerobic exercise, which can help us lose fat and shape a beautiful figure.
There are many kinds of dances, among which Latin dance, belly dance, ballet and street dance are popular. We can choose our favorite dance to practice. When practicing, you should be serious, your movements should be in place, and you must stick to it.
2. Dance at the right time.
Although dancing can achieve the effect of losing weight, we should also pay attention to reasonable dancing. General aerobic exercise needs at least half an hour's practice to fully burn fat, and dance practice is no exception.
We should arrange the training time according to our own schedule, but although we have always stressed that the training time should not be too short, we should try not to exceed two hours.
3. Warm up before dancing.
No matter what kind of dance, we should warm up before dancing. Warm-up can make the body's circulation smoother, mainly stretching tendons and moving joints. The purpose of doing this is not only to make us have a better practice state, but also to avoid being injured in sports.
The key point of dancing practice is that the movements are in place, and for some difficult movements, if the warm-up is not good enough, it will not only affect the accuracy of the movements, but also easily lead to the hidden danger of strain.
4. Relax after dancing practice.
When we choose to lose weight by dancing, we need to relax after dancing training. After aerobic exercise for a period of time, the body's blood circulation and heartbeat frequency are relatively fast, so you should return to normal level before doing other work.
During this period, we can massage our bodies properly, relax our tense muscles and help our lines become more obvious.