1. Learn to relax correctly when learning belly dance

Amateurs often understand how to tighten while practicing, but they don't know how to relax. These problems are not a problem for people who have practiced dancing since childhood, but it is difficult for amateurs to find this feeling because of less practice and poor muscle control.

to relax, we must first learn to tighten, all joints are in the right state, and muscles have the ability to tighten and relax instantly? . Shoulder sinking, neck stretching, eyes looking straight ahead, and deep breathing at a fixed frequency are the most important things. If you look down at your steps, it will be difficult to achieve overall coordination. Stand upright, feel the heels together, the forefoot bears most of the body weight, and the heel bears a small part of the weight. Then I feel with my mind that I will rise to a straight calf, knees together, tightened inner thigh muscles, relaxed crotch, tightened buttocks, abdomen contained in muscles, ribs tightened from both sides to the inside, stomach contained, straight spine, back like a flat plate, and chest slightly contained rather than pushed out. The force of shoulder pressing down is very great, and the muscles of the big arm need to be tightened to assist shoulder pressing down. At this time, due to shoulder pressing down, the small arm is weak, completely relaxed and naturally swings. At this time, you should feel that your chest and back are wide and strong.

according to the above muscle and joint control methods, the whole body should be as tight as possible except the forearm and hand, and do rumba rhythm or square step. Play slow music for ten minutes, and every movement should be in place. Then relax the whole body, only the shoulders are pressed down, the spine is straight, the cervical vertebra is upright, look ahead, slightly tighten the abdomen, and continue to do rumba rhythm or square steps for ten minutes. Or, just relax one or two muscles at a time from the tightest state, from bottom to top, and keep doing it for ten minutes. Relax a few muscles at a time in turn and gradually relax to the middle waist, but at the beginning of training, the shoulders must sink and not relax. Take this training as a triathlon, and you will soon master the difference between relaxation and tightening.

After training for a period of time, you'll gain some experience. If the shoulders can not sway, have good control and sink into the habit, you can relax your shoulders and add a little shoulder movement when checking.

2. Ways to relax after belly dancing

Many people already know the importance of "warming up" before class, but many people don't know that they need to "cool down" after the activity. When we practice belly dancing, our muscles are always contracting. If you are tired of practicing, you will immediately calm down and rest. Not only will your muscles keep contracting all the time, but they will cause lack of muscle tension and reduce softness over time. And it will also cause damage to the internal organs and the body. In order to keep the muscle soft, let the muscle recover its length, and release metabolites such as lactic acid, it is necessary to do a few minutes of finishing activities after the exercise. Let the muscles contract continuously, send blood back to the heart, let the heart rate slowly return to normal, and eliminate lactic acid accumulation caused by exercise.

2.1. Relax, with your feet shoulder-width, inhale, stand on tiptoe, hold your arms above your head, balance and concentrate on stretching; Exhale, land on your toes, and put your arms down.

2.2. Press the side head with one arm, pull the neck sideways, let go of the arm, relax and breathe. Switch sides.

2.3, chin down, gently turn your head. Relax, feel the tension and turn your neck.

2.4. Turn your knees gently.

2.5. Tighten your hips, keep your feet at a distance of about one step, relax your shoulders, straighten your arms at the same height as your shoulders, pull them to the right, keep them still, and then straighten them. Pull to the left again, if you can't feel those muscles, or if you find it difficult to stretch yourself, you can let people hold your hand, arm in arm and pull you to connect all the movements, right back to left back.

2.6. The wrist is inward, and the arm is stretched upward as far as possible, and the inside of the arm feels tight. Pull your arm up and lift the other hip at the same time, paying attention to the different side from the extended arm. Feel the tension on both sides separate from the strength of the hip, and the heel on the other side is high, so as to turn the wrist, slowly lower the arm and relax the fingers. Draw a circle with your little finger to limit your movements to your hands and wrists.

Five skills of belly dancing

1. The body is like a wave

This movement is centered on the waist and abdomen, and the head first leans forward, then the neck, chest and waist, and the body seems to have drilled through a hoop. Teacher Xiao Tao from the Royal Dance Academy of Zhengzhou Belly Dance Training School said: From the side, the body is like a wave, showing an "S" shape, and so on.

2. Swinging your crotch is like drawing a figure of eight

You must know how to lift your crotch up. When you move your crotch from side to side like this, try to draw a "8" lying flat with your crotch, okay? Pay attention to the uniform force when exercising, and strive to maximize the range.

3. Shake the beads on the abdomen

Stand with your feet shoulder width, and let your crotch slightly swing forward, backward, up and down. You should see that all those beautiful beads on the abdomen are dancing because of your shaking hips, and the small fat on your stomach is slightly shaking. Before long, you can say BYE-BYE to them!

4. Bend your knees slightly and stomp your feet hard

The vibration of your abdomen and crotch is accomplished by the slight bending and shaking of your knees. This kind of vibration is very wonderful. You can stomp your feet hard and shake your body, and focus on your abdomen as the center of your consciousness.

5. Throw your crotch out greatly

You can use your waist to lift your crotch up and down again and again. Moreover, from the semi-squatting state to standing on tiptoe, the fluctuation of your body makes your whole body dance around your waist and abdomen. At this time, you can use your upper limbs to swing your whole body.