Belly dancing and its benefits for women's health

Directions of the RenarDance dance school

Schedule of oriental dance classes

Belly dancing or oriental dance is an exotic activity that today is very popular among women of all ages. This dance, in addition to purely physical activity, allows you to take care of women's health while spending time profitably. The movements on which belly dancing is based help strengthen muscles and ligaments, and also have a beneficial effect on internal organs.

WHAT ARE THE BENEFITS OF BELLY DANCE FOR WOMAN'S HEALTH

Circular movements and shaking of the abdomen during oriental dance have a massage effect on the small pelvis and internal organs, thereby preventing congestion, stretching adhesions, and improving intestinal functions and blood circulation.
Thus, we can safely say that oriental dance brings enormous benefits to the female body. Strengthening your back muscles will help you get rid of pain and fatigue. During belly dancing, there is a targeted effect on the abdominal and pelvic muscles. After a short period of time, you will notice that the shoulder girdle, pectoral muscles, as well as joints and ligaments have become stronger and more resilient.

Belly dancing has no age restrictions. Practice belly dancing without looking at how old you are. It doesn’t matter what build you are or how flexible your body is. Once you start mastering oriental dance, you will quickly master your body, which will happily respond to the intense movements inherent in this activity.

Only certain cases can serve as contraindications for belly dancing, for example: severe flat feet, hernia, injuries to the musculoskeletal system and the spine in particular, inflammatory processes and tumors, difficult pregnancy, if the doctor prohibits any type of stress.

Basically, belly dancing is one of the safest types of dance, as well as one of the most beneficial for women.

A belly dance school for beginners allows you to master all belly dance movements in a short time and gives you unprecedented pleasure from dancing and the vigor that appears in your body after each lesson.

How to lose weight by dancing?

Now belly dancing is extremely popular all over the world. So how can you get your figure in order with its 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 bring pleasure, then the effect will not be long in coming. 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. In this case, it is better to choose, for example, energetic Latin American dancing or going to the fitness room.

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

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

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

IMPROVING FORMS WITH BELLY DANCE

By swinging your hips, making shock movements with your stomach, drawing your body in a figure eight or imitating a pendulum, the body receives a good load, during which the oblique and rectus abdominal muscles, as well as the lower back, are trained. And the movements of your arms during the dance will strengthen your shoulders and triceps, which will relieve your arms from sagging. The load on the muscles of the buttocks and quadriceps is carried out during the dance, when steps are performed on bent legs. As you can see, belly dancing has a complex effect on the whole body and you are guaranteed an ideal figure with regular exercises.

Accessories and clothing for belly dancing

The suit for training and performances has a number of features and differs from the usual choreographic tights. Oriental dress is part of the image and the dance itself, so accessories are necessary for classes.

Shoes are not always used on stage; dancers work mostly barefoot or in custom-made shoes. But for training, you definitely need special socks with non-slip soles or oriental ballet shoes with a pointed shape. Some people use gymnastic half shoes. Working out in the gym barefoot is simply unhygienic, and beginners also have to endure and heal calluses - inevitable companions of the first months of classes.

Men usually train topless or in short vests. Women need a top that reveals as much as possible their stomach, arms and cleavage. To practice some movements, special chest pads are used.

Beginners will also need a leotard and a soft loincloth with monists. The ringing of coins with each movement helps to hold the body and adjust to the rhythm in those elements that are performed without music or to the sounds of drums.

In the future, to prepare for performances, it is useful to purchase a rigid belt, bloomers and a skirt. This is necessary for the body to get used to the touch of the corset belt. In addition, wearing oriental paraphernalia will eliminate chafing and “tame” the weight of numerous folds of heavy fabric.

Variety outfits amaze with their splendor - intricate embroidery, rhinestones, stones, metal elements and many accessories: turbans, veils, multi-layered necklaces, hand and ankle bracelets. Many dancers sew satin and leather oriental shoes with pointed, upturned toes or open sandals. A classic women's suit consists of an embroidered bodice, a wide rigid belt, a skirt or bloomers with slits.

WE LOAD THE BODY BY DOING BELLY DANCE

Belly dancing provides full-fledged physical activity to the entire body, thanks to smooth, continuous movements that specifically work all the muscles and also have a massage effect on the internal organs.
Oriental dance will help you develop plasticity and flexibility, regardless of what age group you belong to. Classes will certainly require persistence and patience in order to master all the movements and learn to control your own body. However, as a result, all efforts will be rewarded with a beautiful and fit body, as well as excellent health and a cheerful mood.

Basics

What does it take to master the art of oriental dance for the purpose of losing weight? First, decide on the type you will master:

The Egyptian school requires smooth movements - weight loss will be slow, but the figure will acquire feminine and rounded shapes.
Arabic - with characteristic waves of flowing hair.
Turkish - with seductive movements and the use of a pole, somewhat reminiscent of a pylon, the school is very popular among dance techniques for weight loss.
Dabka requires bouncing and jumping, looks unusual, but for weight loss it is one of the most effective options.

Next, find a source of training - a studio with a professional trainer or video lessons for home classes.

To have fun, buy a bright outfit and special accessories:

cane;
sagata (metal disks);
shawl;
fans;
small drums;
I'm babbling.

All these accessories require the ability to wield them while dancing, which forces you to be extremely concentrated, spend more effort, and therefore more calories. All movements are performed in front of a mirror.

Basic techniques

The basic belly dance movements that you will need to master first are divided into several blocks:

legs - all movements are made on half toes;
hips - various movements to the sides, in different planes, at unimaginable angles, these are the ones that will contribute to weight loss to a greater extent;
shoulder girdle - you will need to learn to move your shoulders and chest separately;
hands - the main movements are made with the hands, everything else is as relaxed as possible;
head and neck - movements are performed in different planes.

There are also basic exercises:

plastic: waves, eights, circles (develop flexibility and femininity);
blows: keys, rockers;
shaking: with different parts of the body (knees, shoulders, buttocks);
walks: with a twist, cross step, haggala step - their fast pace will make you lose hundreds of calories in the initial stages of training.

And, of course, you need to be able to take the starting position of the body:

the top of the head is directed as high as possible;
shoulders relaxed and lowered;
the shoulder blades are brought together as far as possible until the back hurts;
chest forward;
knees relaxed;
the abdominal and buttock muscles are tense and ready to work.

At first, the dance may not work out, but over time the body will still learn to perform basic exercises and techniques. When the extra pounds go away, they will only work on the plasticity and flexibility of the body, maintaining the achieved results.

SUMMARIZING. WHAT IS BELLY DANCE USEFUL FOR WOMEN?

Belly dancing is an ideal physical activity for women of any age and any size.
There is no age limit here, since the movements are understandable even to a child. Regardless of their build, women performing dance movements look sexy and attractive, thanks to the smoothness and beauty of the dance. And the bonus in the form of weight loss really attracts attention. Losing weight while having fun is not a dream activity? A targeted effect on internal organs, in particular on the pelvic organs, promotes good blood circulation, which means problems with the female cycle go away and the likelihood of developing adhesions is liquefied. When planning a pregnancy, belly dancing is an ideal preventive measure for quick conception.

Belly dancing perfectly liberates a woman and fights a woman’s internal complexes, since the frankness of movements allows a woman to open up and be herself. The smoothness of the hands seems to lull you to sleep, which means that the nervous system is restored, which in turn increases stress resistance. As a result, you become an attractive woman with a beautiful, flexible body.

Belly dancing, like everything that came to us from the East, has an unconditional charm and mystery. The bright outfits and light fabrics that the dancers use reveal the sexuality of a woman and beautifully emphasize her shape. Belly dancing is alluring smooth movements, sparkle in the eyes and a feeling of lightness. Come to us to become even more beautiful!

Belly dancing Moscow training and classes is a popular Internet request that is increasingly found on the Internet. Our school will be happy to provide you with the opportunity to learn all the intricacies of this exotic dance.

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The art of dance and women's health

What happens that a woman who practices oriental dance simply blossoms and always looks fresh and cheerful? Doctors unanimously say that oriental dance movements are very good for health. They strengthen the heart muscle, help a woman stay healthy and attractive to men longer.

Belly dancing has a positive effect on the functions of the internal female 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 dancing improves coordination of movements, makes your posture beautiful, your gait becomes smooth and feminine, and your chest muscles are tightened.

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

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

How to quickly learn belly dancing

To quickly master belly dancing, practice regularly and divide the lesson into 3 episodes. Warm up, repeat previous elements and work on new ones. This will help you master the material faster.

Perform each movement until your body gets used to it. Listen to Eastern music as much as possible. Having fallen in love with her, you will learn to fall into shares. To observe the work, it is better to practice barefoot and with an open stomach.

Over time, the stiffness will pass, and smoothness will appear in your movements. An excellent assistant in teaching dance to adults will be the video lesson “Belly Dancing. Crash Course for a House Party" or Cassia's belly dance lessons, which can be downloaded for free.

Learning the starting position of belly dance

So, let's begin. Stand in front of the mirror so that you can see yourself in full height. A mirror on the side wouldn't hurt either. Let's look at the correct body position from bottom to top:

1. The distance between your feet is equal to the length of your foot. This allows you to distribute your body weight evenly on both legs. The feet are parallel to each other, toes forward - so that the knee joint does not twist and the patellas (kneecaps) do not move. We touch the floor with all our toes: this makes it easier to maintain balance.

2. The knees are soft, but not bent. This way you will protect yourself from damage to the menisci and dislocation of the patellas.

3. Hips relaxed.

4. The gluteal muscles are relaxed. Do not stick out your butt, otherwise you will increase the load on your lower back, and it will look vulgar. A bend in the lower back, of course, looks impressive, but this position disrupts the natural flow of blood and oxygen to the abdominal organs.

5. The pubis does not protrude forward.

6. Pelvic bones on the same line.

7. Don't suck in your stomach to look slimmer. Let men walk smart - everything should be relaxed with us, without unnecessary pressure on the abdominal organs.

8. The chest moves slightly forward, and the solar plexus area moves back. Body weight is concentrated more on the toes than on the heels. In this position you will reduce the load on your lower back.

10. The shoulder blades are brought together and seem to be holding a small pencil. In this position, the muscles of the shoulder region stretch and maintain tone.

11. Shoulders are at the same level, lowered.

12. The arms are extended to the sides at chest level. This is the optimal height for strengthening the arm muscles; over time, a beautiful relief will appear on them. The elbows are soft and point back, not down. Hands are extensions of your arms, do not “break” your wrists. Imagine holding a huge bouquet of flowers in front of you. The fingers are together, but not clenched, there is a distance between them. The middle finger is slightly inward. The palms are open to the viewer.

13. The neck is completely relaxed. Do not lower or raise your chin, keep it parallel to the floor: this way all the cervical vertebrae form the correct line.

14. Stretch your head up, like a flower reaches for the sun, this will help you maintain balance.

Having mastered this starting position, dance to your health!

Video belly dance lessons for beginners - basic movements and elements of belly dance

Video: belly dancing - first lessons

A notable element of belly dancing is the “rocking chair”. To perform this movement, a woman must rise on tiptoes with her legs together, bend her knees slightly and mentally draw a vertical line through her navel. Along this line you need to smoothly move your hips so that the navel remains in place. You can do the dance elements up - down or forward - back.

To perform down-up movements, i.e. - in a vertical plane , put your feet together, rise onto your toes and bend your knees slightly. We take turns pulling the thighs up to the armpits so that the location of the navel remains unchanged. This dance element can also be performed moving forward.

To perform movements in a perpendicular plane (forward - backward), we stand on our full feet, bending our knees slightly. Bend your lower back as much as possible and move your pelvis back. We lead him forward and pull his pubis towards the navel. Moving your hips plastically, we describe a semicircle. The center of the circle is at the navel. Speeding up the pace, we switch to shaking our belly.

The next element of belly dance is the “pendulum” . To perform the exercise from top to bottom, lift your right thigh up to the armpit, move it to the right and lower it down, raising the left thigh to the armpit.

The pendulum from bottom to top is performed by moving the right hip further to the side. By lifting the heel off the floor, the thigh is pulled toward the armpit. Lower the right thigh diagonally down, lifting the left thigh up to the armpit.

Hip circles. Don’t forget - when dancing an element, you need to make sure that your back remains straight. In the horizontal plane, we mentally imagine a circle. We strive to outline it from behind with the buttocks, arching the lower back as much as possible. In front, you need to bring your pubis onto your stomach as much as possible.
Reset circles. We describe a circle and, moving the pelvis back, perform a hip reset from top to bottom. In the following laps the movement continues without stopping. Circles can be horizontal, vertical, large, medium and small. If you try to make circles in the frontal plane, you get a new movement.

Dance element "Wave". With it, only the hips should work. The upper body is motionless. To perform the element, we stand on high half-toes, facing the viewer half a turn. In the vertical plane we imagine a circle, the axis of which passes through the thigh bones. In the direction from below - forward - up - back we try to describe it with our hips. This element can be performed moving to the side or forward. There are several types of waves - lateral and frontal.

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