Basic steps of belly dancing

Belly dancing can enhance muscle strength, strengthen legs, feet, bones and muscles, make joints flexible, and promote blood circulation and metabolism. In order to help you dance belly dance, I will share the basic footwork of belly dance with you, hoping it will help you!

The basic steps of belly dancing:

The Egyptian step takes a step outward first, focusing on the back buttock (where I was injected when I was a child), with my hind legs straight, my back buttock pushed up, and my toes touched the ground. Top, relax, top, relax, touch the ground with your hind toes and push your hips up with your hind legs. Switch legs. Say it again. Move up and drive your hips up and down by bending your knees. When your hips are pushed up, take your feet out. When your hips are relaxed, take back your feet. We increase hand movements, put the right hand on the left hand, straighten the hand when lifting the leg, and then retract it.

The vine step takes a step to the right with the left foot and a step to the right with the right foot. The crotch is pushed to the right, and the opposite direction is the same. The legs are crossed backwards, the legs are crossed forward, and the toes touch. One, two, three and four times. Cross your legs before crossing, and then cross your toes and touch the ground.

The duck stands with knees bent, with his right foot striding forward one step to the right, while his hips are pushed forward twice to the right, and his left foot swings left and right in the same way. Take a step to the right with your right foot, push your hips back to the right twice at the same time, and repeat the action with your left foot. Left, right, left, left.

Step forward with your right leg, open your left leg to the side, and lift your hips and toes. Take a step forward with your left leg, open your right leg to the side, and at the same time lift your hips and point your toes to the ground.

Twist step, twist step, twist step, twist hip. Touch the ground with the sole of your left foot, step forward with your right toe, push your hips upward, push your left foot forward, and follow one step. Step and then twist your hips, twist your hips before and after step, twist your legs and then twist your imagination to drive your hips with your feet. They are connected.

After mastering the basic dance steps, such as vines, duck feet, sifting rice, camel steps, etc. And after the coach's guidance and his own practice, he can basically complete a basic belly dance by himself.

To sum up, the basic movements of belly dance are the seven keys of wave, swing, shake, swing, stand and turn.

Waves are like waves.

Swing your crotch flexibly.

Shake the abdomen flexibly.

Shake your body hard and shake your waist chain.

Swing your hips greatly.

Try to open your chest.

Turn around and relax, keep your center of gravity stable, and turn around.

Whether you are entertaining, shaping or experiencing spirituality and mind, all women who learn belly dancing can benefit from this ancient technology. It can not only keep us healthy and fit, but also make us relax and laugh. You will find that the basic movements of belly dancing are pleasant. Self-expression, in the process of learning, explore one's own inner self, liberate one's female spirit, let go of one's body and mind and dance to one's heart's content. Great movements can make you exercise better and look more beautiful. This is also the trick to jump belly dancing to a completely impromptu state.

Relaxation action

Many people already know? Warm up? Important, but many people don't know what they need. Cold body? . When we practice belly dancing, our muscles are always contracting. Tired of practicing, calm down and have a rest at once. Not only will your muscles contract all the time, but over time, it will also cause insufficient muscle tension and reduced softness. But also damage the internal organs and the body. In order to keep the muscles soft, restore their 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.

1. Relax with your feet shoulder width, inhale, stand on tiptoe, raise your arms above your head, keep balance and concentrate on stretching; Exhale, land on your toes, and lower your arms.

2. Hold your head with one arm, pull your neck sideways, let go of your arm and relax your breathing. Change the side.

3. Lower your chin and turn our heads gently. Relax, feel the tension and turn your neck.

4. Turn our knees gently.

5. Tighten your hips, keep your feet steady, with the distance between your feet about one step, relax your shoulders, straighten your arms, pull them to the right with your shoulders at the same height, keep them still, feel stretched around your waist, and then go back to the right; Pull to the left again. If you can't feel those muscles, or if you find it difficult to stretch, you can have someone hold your hand and pull you arm by arm to connect all the movements, right back to left back.

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

First aid of injury in belly dance practice

When practicing belly dancing, sprains often occur due to excessive movements, such as ankles and waist. At this time, you can raise the sprained part and apply cold compress 1 day before hot compress. If the sprained part is swollen and the skin is blue and purple, 250 ml of aged vinegar can be heated and applied to the injured part with a towel, 2-3 times a day, each time 10 minute.

If you practice the dance of props such as scarves with others, it is easy to get hurt. At this time, we should first debride with normal saline, and then apply red syrup or purple syrup.

However, if you are injured by blunt objects while practicing props such as walking sticks, golden wings and knives, you only need to gently apply cold compress. In severe cases, try Yunnan Baiyao and white wine for external application and dressing the wound, 2-3 times a day.

If muscle strain occurs due to insufficient warm-up or excessive exercise, stop exercising immediately and apply cold compress to the pain point for 30 minutes. Don't rub it.

Belly dancing has many beautiful movements, such as spinning. The rotation of belly dance is a way to relax the whole body. You can rotate your body at will, but it should be noted that you should relax your body, let your upper limbs drive your body, keep your center of gravity stable and be gentle. One foot can be used as the axis, and the other foot can rotate point by point, or both feet can rotate alternately.

First, the right foot moves outward and the toes touch the ground. Put your center of gravity on your left foot, then move your center of gravity to your right foot and make a small circle. Then the right foot moves outward again and the toes touch the ground. Move your right foot, move your center of gravity and turn around.

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