Belly dance step by step tutorial. Oriental dances for beginners. Belly dance as a way to lose weight

Recently, there has been a tendency to study oriental dances for weight loss. But is it possible to lose those extra pounds with the help of such dance moves?

At the thought of belly dancing, the image of a feminine and attractive dancer in airy clothes arises, smoothly moving to beautiful oriental music. Such associations arise for a reason, because this dance comes from the mysterious East.

But, contrary to our opinion, the purpose of these movements is not in seduction, or rather, not only in it. They accompany oriental people from birth to the last days. There is a dance dedicated to the birth of a child, a wedding and even death. Many modern Slavic women devote many years to mastering and studying the dance art of the East.

It is known that any dance is a cardio load. It can be both intense and moderate. Depending on the dance rhythm. With rhythmic swaying of the hips and graceful movements of the arms, calories are "burned" with a vengeance.

During a workout in a sports or dance hall, 450 calories can be "burned" in 60 minutes, and if a person dances in front of an audience, then all 600.

With regular workouts - three to four times a week - a woman loses 1600 extra calories. But after all, everyone has seen dancers from the East, you call them slender? So is it possible to say that dance movements from the East are exercises for weight loss? Why do oriental women not lose body weight, despite the fact that they have been dancing all their lives?

The fact is that in the East there is no and never was the cult of harmony, which Europeans have. It is known that no one has managed to lose weight without changes in nutrition, even with intense fitness training. Therefore, if we want to lose weight by moving the hips and other parts of the body in an oriental way, we need to reduce the amount of calories consumed.

Hone the figure

With the help of belly dancing, a beautiful and feminine figure is formed. "Rockers", "eights" and "pendulums" tighten the press, lower back. By moving their arms, dancers strengthen their shoulders, relieve them of sagging. Most of the simple movements are usually performed on bent legs, which is good for the buttocks and hips. Oriental dance will not become an assistant for pumping up muscles, they come to tone, but they do not increase in volume. You can get a rounded and athletic glute by adding a couple of simple strength exercises.

Abs with "cubes", doing belly dancing, is also quite difficult to pump up. The belly of the dancers, though tucked up, is far from flat, but rounded. Therefore, if you want to have a raised abs, you also need to add body lifts, twists and other movements that help strengthen the abdominal muscles.

Dance Arts and Women's Health

What is it that a woman doing oriental dance just blossoms, always looks fresh and cheerful? Doctors unanimously say that oriental dance moves are very beneficial to health. They strengthen the heart muscle, help a woman stay healthy and attractive to men longer.

Belly dance has a positive effect on the functions of female internal organs, strengthens the pelvic muscles, which is the prevention of age-related urinary incontinence in women.

There are often cases when a woman suffering from infertility became pregnant, and one who could not bear a fetus due to constant miscarriages became a happy mother. Belly dance improves coordination of movements, makes your posture beautiful, gait becomes smooth and feminine, chest muscles are tightened.

Despite the fact that most of the dancers from the East are not thin, none of them suffers from it: this is due to shaking, which is included in the list of dance movements. In terms of effect, such an exercise can only be compared with the widely advertised vibration simulators. The work of the gastrointestinal tract also returns to normal. Those who suffered from constipation and discomfort completely forget about it, doing oriental dances.

Calm and smooth movements normalize the nervous system, sleep improves, the woman becomes more balanced. Not to mention a good mood and improved performance the next day. And most importantly: this beautiful dance speeds up the metabolism, which contributes to the normalization of weight.

How to lose weight by dancing?

Now belly dancing is extremely popular all over the world. So how to put your figure in order with his help: buy or find video lessons for weight loss on the Internet and learn at home, go to a dance studio or take private lessons from an instructor?

Exercises under the supervision of a specialist will be more effective: learning any dance on your own is not an easy task.

But there is one more nuance: the main thing is that the lessons bring joy. If you like oriental music, and smooth, calm movements give pleasure, then the effect will not keep you waiting. If a temperamental and active woman begins to force herself to dance oriental dances with the sole purpose of saying goodbye to excess body weight, this is unlikely to give good results. It is better in this case to choose, for example, energetic Latin American dances or trips to the fitness room.

If a representative of the fair half came to the conclusion that these dances are for her and if there is a goal to lose weight, you need to do it systematically and pay attention to your nutrition. It is necessary to exclude sweets, reduce fatty, give preference to protein and plant foods.

Regularity of classes is important when studying oriental dances for beginners. If you decide to practice on your own at home, then it is better to purchase videos with master classes of professional dancers and take a step-by-step training course. A belly dancing woman is simply beautiful, she changes not only externally, but also internally, and she is losing weight by the way. Thus, you can lose weight, having fun, without mocking yourself and without forcing your own body.

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Do not force yourself to do exercises, but want your body to be plastic, and all muscles to be in good shape? Then dancing to music is an activity for you! Your Izyuminka offers an original set of exercises, it presents simple dance moves from oriental dances.

Dancing is a very useful activity for the beauty and health of the body, they:

Form a beautiful gait and posture;
develop muscle flexibility and relieve tension;
strengthens internal muscles;
correct the figure and promote weight loss;
teach you to control your body;
develop coordination of movements;
relieve stress, help with depression.

In this complex, all the main muscles of the body are worked out, you do not need to do monotonous boring exercises like when doing ordinary gymnastics. All you need to do is turn on some nice rhythmic music and enjoy the movement of the dance!

First you need to do a small five-minute warm-up: rotate your head, arms, torso, pelvis, do a few bends and squats. Now that your body is warmed up, try some simple dance moves. It is better to perform them in front of a large mirror to check the correctness of the dance movements.

1. Belly dance - we form the muscles of the press.

Pick up your abdomen by contracting your abdominal muscles, then relax. In this movement, breathing should not be used as a "pulling force". Stretch your muscles alternately and then relax. Get into aerobatics - pick up and relax your stomach at a fast pace. Start with 3-5 minutes and then, when you are already good at it, bring the belly dance to 10 minutes.

2. We work out the hips and buttocks.

Feet shoulder width apart, relax your arms. Draw a figure eight with your hips, first 8 times in one direction, and then 8 times in the other direction. Then slowly going down, having time to do four eights, and then slowly rise up, doing four more eights. Go down-go up 4 times. In order to better concentrate on the movement of the hips, it is better to place the palms of the hands on the back of the head (but not necessarily).

3. We work on the upper body - the shoulders.

Standing straight, legs are shoulder-width apart, slightly bend your left leg, and at this time take your pelvis to the right and make a movement with your right shoulder back a couple of times. Now bend your right leg, while the pelvis moves to the left, and the left shoulder makes a circular motion back - 2 times. Do 10 backward movements with your shoulders along with the dance leg movements, followed by 10 forward movements with your shoulders. Then do the same movements with your legs and pelvis, and with both shoulders make circular movements forward - 10 movements and then the same amount with your shoulders back.

4. Working out the hips.

All dance movements are easy to repeat, you can perform them yourself, carefully following the movement. The simplest dance movement with the hips is the alternate lifting of one or the other hip up.

Now stand sideways to the mirror and make a movement with your pelvis, taking it as far forward as possible and then back.

Try to perform a slightly different movement of the hips, turning the hips together with the pelvis to the left and then to the right. The main thing to watch out for when performing this dance move is to keep the upper body motionless. You are good at it, let's continue. In order to perform the next dance movement, you need to put your foot slightly forward on the toe and make the hip movement up and down, unbending and bending the leg.

Once you learn how to do simple hip movements, you can try more laborious ones while lowering your torso. Just keep in mind that such a dance movement takes more strength, so at first, do as many movements as you can. After all, the most important thing is to get pleasant fatigue and good mood.

5. We work out the muscles of the neck.

Stand up straight, keep your head straight in front of you too, start moving your head left and right, while making sure that it does not bend over! Now stretch your nose forward, be careful not to tilt your head! And then the back of the head back. At the same time, the shoulders remain motionless, only the head works: make 10 movements to the left and to the right and the same amount of movements back and forth. The most important thing in this movement is to keep the head straight, not tilt, but "walk" left and right and back and forth. This movement strengthens the muscles in the neck and helps heal cervical osteochondrosis, which affects many who spend a long time sitting at the computer. In this case, be sure to include head movements in your dance routine.

6. We work on the calves of the legs.

Now stretch out and learn a few simple dance steps. Stand up straight, cross your legs in front of you and, changing your leg in front, take dance steps with your feet, your arms can be kept apart, or they can be in a free position. Repeat the dance movement 10-15 times.
And we do the second dance movement for the calves of the legs in the same starting position, only you need to perform a crossing movement with the legs moving from side to side. Repeat the dance movement 10-15 times.

Your Zest hopes that these simple dance moves are easy for you to repeat and that you will love oriental dances. Let dancing classes bring you a light, pleasant fatigue, charge you with vigor in the morning for the whole day, give you a lot of positive emotions and a good mood!

Your Izyuminka also offers you to watch simple dance moves on a video, which presents oriental dances for beginners. Enjoy your viewing.

Video # 1. Oriental dance training.

Video number 2. Oriental dances for beginners.

Video number 3. Belly dance for beginners. Part 1.

Video number 4. Belly dance for beginners. Part 2.

Oriental dance for beginners attracts many women. However, few decide to come to a dance studio or fitness room to learn how to perform belly dance correctly.

Let's try to figure it out: are oriental dance lessons useful or unhealthy? In addition, in this article we will tell you why video tutorials will not help in learning.

Oriental dance is the ideal activity for all women

If health allows and there is a desire to dance, you can safely learn belly dancing. Are you ashamed of your curvaceous forms? In vain! Many in-demand professional dancers are a little overweight, and this does not prevent them from performing regularly.

In addition, age for oriental dances is not a hindrance either! Many mature women are engaged in dance studios - some of them successfully perform on stage.

Benefits of belly dancing and contraindications

Like any other physical activity, belly dancing is contraindicated in two cases:

when exercises are not performed correctly;
when you exercise in a weakened state (sick, tired, etc.).

If you have health problems (it does not matter - a small cold or a serious chronic illness), before choosing a training program, you should consult your doctor.

In other cases, oriental dances for beginners, like any other load in moderation, are very useful. Note that rhythmic and energetic dancing is considered one of the best programs for cardio training. They are able to burn a fairly large number of calories per hour.

If you constantly study, strictly follow the teacher's recommendations, do not overexert yourself during the lessons, then after a while your health and mood will improve, your efficiency and endurance will increase, you will feel cheerful and energetic.

Women who have begun to master belly dancing seem to flourish. Why it happens? The movements characteristic of this dance accelerate blood circulation. Its inflow to the pelvic area is especially enhanced, which has a positive effect on the intestines and female reproductive organs.

The body stimulates metabolic processes that improve the appearance of the skin, nails and hair, correct posture, train the heart and blood vessels, and increase the flexibility of the joints.

Belly dance and weight loss

If you lead a healthy lifestyle, eat right and exercise regularly, oriental dancing will help you lose weight or tighten your figure.

Many people mistakenly believe that it is possible to learn oriental dances at home by purchasing a disc with a training program. This is not a correct opinion. Video tutorials can only help in combination with classes in a dance studio. Only a teacher will be able to guide you, choose the right training program and control how correctly you move.

If you want to practice oriental dancing at an amateur level, you can purchase a subscription to any dance studio. It will cost you several times less than paying after each lesson you take.

However, if you plan to conquer the stage, you need to search the Internet for information about the teacher, his students, watch videos and reviews about oriental dance groups. After that, you can attend classes in the studio that you like best. And only after that make the final choice.

Little trick: there are also men among the teachers. It even happens that they dance and teach no worse (and sometimes better) than women.

Still dreaming of learning how to dance oriental dance? Throw away all doubts and prejudices! Fear nothing, open up and improve yourself. It's time to act!

How to learn to dance oriental dances

Physical activity is beneficial to any body. But if men enjoy strength training, then most women prefer dance routines. There are many of them, they are diverse, as they say, for every taste. One of the most popular areas is dances for weight loss at home. Videos of such lessons have long taken their place among the arsenal of losing weight at home. Dancing programs for weight loss differ in many ways. When choosing your own, one must take into account the physical form, the intensity of the load, musical preferences and much more.

Among the popular modern dance styles are the following:

Eastern dance,
Indian dances,
latina,
step dance,
strip dance,
hip-hop,
club dances,
ballroom.

Tango schools are becoming more common. It is not difficult to assume that hip-hop is more popular among the younger audience, however, like club dancing or strip dance. The older generation gravitates towards tango, as well as towards any classics. But, oriental dances are in favor with ladies of any age.

Do you want to understand which dance program is yours, which dances you need for weight loss? Video lessons for beginners will give an idea of the intensity of the load, the plasticity of movements and the direction of the music. Van is tedious with more movement and fiery rhythms - choose Latin or hip-hop, gravitate towards smooth steps and lyrical music, your element is ballroom dancing. But if oriental tunes are close to you, bewitching, alluring and smooth movements, feel free to take up oriental dances.

Dancing for weight loss at home

Dancing tango at home or practicing pole movements is somewhat unusual. But belly dancing is quite suitable for homework. Moreover, the lessons of oriental dance for weight loss, the videos of which are not difficult to find, are designed for any level of training. Even if you have never danced, the basic skills will be mastered by you quickly enough. Further, everything will go only incrementally. From lesson to lesson you will feel more confident, learn to enjoy not only physical activity, but also from the fact that you can do what seemed unattainable yesterday.

Remember, whatever your body is at the moment, it should not become a reason for refusing to dance. The grace of a woman sometimes means much more than her volume!

What dances help you lose weight quickly?

Without a doubt, the fastest results come from the most intense dances. The palm is held by break-dance, fast ballrooms, such as quickstep, cha-cha-cha, jive. But, despite the fact that oriental dances do not give such a quick effect, they are most useful for the female body. Yes, there is no such intense and power load, but flexibility and coordination develops, plastic improves and muscles that make a woman a woman are trained. There is an opinion that ancient oriental dances are not only a way to attract male attention, it is also a kind of medical procedure aimed at improving women's health.

Oriental dances for weight loss at home

When choosing what dances to do in order to lose weight, pay attention to oriental dances. With regular exercise, albeit not immediately, but you will begin to lose weight. The load is distributed in such a way that muscles are tightened in the most problematic areas. The hips and buttocks become more and more attractive from time to time, the arms and shoulders become more expressive, the waist becomes thinner and thinner.

You can dance at home for weight loss in a variety of dances. While studying the video, first look at everything carefully, you do not need to try to immediately repeat complex movements. After all, if something does not work out right away, it will be quite difficult psychologically to force yourself to repeat it. Remember the golden rule: from simple to complex. Only after mastering the lesson well, it is worth moving on to a more difficult level.

It is not for nothing that those who chose belly dance for weight loss begin their reviews not with how much their weight has decreased. Most of the fans of oriental movements say that the general condition is improving, and not only the physical one. The mood, perception of the world, awareness of her place in this world change as a woman begins not only to copy the teacher's movements, but also to dance. After all, dance is creativity, if you want, even philosophy. Dancing, we do not just pump muscles, we improve spiritually, no matter how trite it sounds.

Video tutorials for beginners: Oriental dances for weight loss

Lesson 1

It is important to note that as in any other case, the regularity of the classes is the basis of the basics. Even if you are not in the mood, try it, make an effort, but do not skip the workout. One time, two, three, and now you don't feel like it at all. Do not look for excuses for yourself, do not come up with excuses - just get up and dance, in a few minutes you will forget about your “I don’t want” to think.

Dancing belly dance for weight loss. The video will help you not only to tidy up your figure. Video tutorials will teach you the basics, as you progress, you will learn new movements. The time will come when the teacher on the screen will become the source of your creativity. You will learn not only to repeat, but also to improvise or build your own dance line.

From time immemorial, people were attracted by oriental beauties, their charming ability to move. Already now, anyone can learn this art of belly dancing, even while at home. After all, there are a large number of techniques that allow you to teach this, at first glance, seemingly difficult art.

At the same time, he is a symbol of femininity, sexuality and charm. Many admirers of oriental belly dance say that he not only teaches beautiful and smooth movements, but also allows you to get rid of extra pounds. The important thing here is to learn how to perform all the movements correctly, and it will be much easier to achieve the desired result. Belly dance to burn fat is an excellent alternative to diets and traditional physical activity (,). But there is nothing to be surprised at, because there are special techniques that can surpass many methods of body shaping.

For those who do not know how to learn oriental belly dancing at home, but really want to, it is worth knowing that this is an opportunity not only to receive aesthetic pleasure. There are many benefits to this pastime. To rhythmic music, movements are performed in which all the muscles of the body work. If you regularly practice belly dancing, then you can be surprised at the results, because in this way you can get a slim and fit figure. In addition, during classes, self-esteem rises, a woman begins to love herself and her body.

For those who do not know how to learn belly dancing at home, you need to know that classes have a lot of advantages, such as:

Getting aesthetic pleasure
Well-being
Developing a sense of rhythm
Increased body endurance
Active process of losing weight
Femininity and sophistication
Self-confidence and love for your body.

If a girl wants to get a flat belly and a wasp waist, then oriental belly dancing will be excellent helpers in this field. One cannot fail to note their benefits for those girls who are preparing to become mothers. During belly dancing, all muscles are involved, you need to move your body, neck, smile beautifully, hone the mystery in your eyes. In order for all the subtleties of the process to become known, you need to do this regularly. The advantage of home schooling is the fact that you can study at any convenient time.

Home teaching belly dancing is the best option for beginners. Famous choreographers record their videos, where they teach to master the basic elements. Such a self-instruction manual will greatly help you to feel much more confident in the classroom with a coach.

Video lesson number 1, belly dance by Vina and Nina Bidashi (basic movements)

Belly dance as a way to lose weight

Dreams of a thin waist haunt many of the fairer sex. Wasp waist, tight and thin hips are the main culprits of these desires. Oriental belly dancing, contrary to popular belief, is not smooth and melodic. These are rhythmic and intense movements that involve all muscle groups, not just the abs. During pleasant music, you can move your body and affect the muscles, making them more elastic and toned.

Together with these movements, centimeters on the body begin to "melt". Oriental dances last so long that there is enough time for body changes. Blood flow in the body increases during belly dancing, and this, in turn, has a positive effect on the process of breaking down fat.

Belly dancing classes are useful not only for adults, but also for children. Many girls begin to dance oriental directions, this allows them to develop femininity, sophistication of character.

Physical activity is the best option for weight loss because you need to burn more calories throughout the day than you consume with food. It is belly dancing that can burn enough calories. This sports method easily replaces the standard ones.

Video lesson number 2, belly dance by Vina and Nina Bidashi (arms and waist muscles)

Additional elements of belly dancing

So that while dancingto look harmonious, it is important to choose many elements, in particular:

Costume
Shoes
Jewelry
Makeup.

Even the entry level requires you to look beautiful in belly dancing. It is extremely important to maintain a sexy image of a dancer. In addition, the costume and additional elements allow you to completely immerse yourself in belly dancing.

Practical advice: It is better to buy a suit for belly dancing after some time after classes, the figure in any case will acquire femininity, the waist will become more refined. Beginners only need a crop top and breeches.

Once the basic movements have been learned, a coin loincloth can be purchased. This element looks playful and sexy, and also creates a special mood. And now to talk about shoes. Any Arab dances are performed barefoot. Thus, a special connection between man and the Earth is noted. If you don't want to dance barefoot, then socks, gym shoes or ballet flats will do.

Basic belly dance movements

Belly dancing lessons for beginners can seem difficult, because at the same time you need to own every part of your body, move your hands beautifully, control your facial expressions, eyes, smile. However, you can start learning belly dancing with simple videos.

Performing the following dance movements in stages, you can quickly and easily master this seemingly difficult direction:

The basic movement of belly dancing is a rocking chair. You need to do it correctly while standing on tiptoes. Legs need to be put together, they are slightly bent at the knees. Draw a vertical line in your mind across your belly button. Move your hips along this line, but the navel should remain motionless.
Pendulum- the technique of the exercise is to raise the right thigh to the armpit, bring it to the right side and lower it back down into place. We do the same with the left thigh.
Circular rotation of the hips. It is important that the back is straight and straight during the movements. You need to imagine a circle in front of you, you need to outline it with your buttocks, while the lower back flexes as much as possible.
Circles. It is necessary to describe a circle with the hips, while the pelvis needs to be taken back, and the thigh is reset from top to bottom. The next laps should be non-stop. You can make circular rotations in the horizontal direction, vertical. They can be large, small or medium. A new movement can be obtained if the movements are done in the frontal plane.
Wave. In this case, you only need to move your hips. The upper body remains motionless. You need to stand on high half-fingers, half a turn. You need to move in a vertical plane and describe a circle through the bones of the thighs. Movement forward or to the side is possible. You can make lateral or frontal wave rotations.

These exercises are just the beginning. There are many other techniques that need to be improved step by step in order to achieve good results. Oriental belly dancing is not only a beautiful figure, but also a graceful posture, femininity and sophistication.

Video lesson number 3, belly dance by Vina and Nina Bidashi (hips and buttocks)