Magic aerobics powerful weight loss

Fitness Fitness does not necessarily want to go to the gym.

As long as you learn to body sculpting techniques at home can easily complete oh! today beauty network small series is to introduce a magical dance aerobics, body and mind not only pleasant, but also consumption of fat, played on the local body of Oh.

Noun explains the magic dance (La Magic Dance) is a low intensity aerobic exercise.

It is a combination of hip hop, Latin, Mondo, disco and many different styles of dance element, usually a lesson in 50 minutes, includes a shoulder and waist, hip and leg rotation of the body, twist, stretch, and wavy, combined action to mobilize all the cells, the body fat consumption, and on the creation of local muscle plays a role. The primary difficulty (for all beginners)

1. the side and top hip and body sculpting advantage: focusing on the training side of the waist muscles, at the same time on the arm strength exercises are very good.

Action post: Don shrugs, the loins to straight direction to his right eye, left to the highest point in an infinite stretch.

Right foot to the right towards a half step, body weight is placed in the right leg; legs slightly bent, body lateral right front, left hand bend to the right, to the right of the pelvic bone, the vertex as the Centre with the hip side lumbar muscles lead to body the right to draw the arc line.

2. the level of 8 characters dance hip and body sculpting advantage: this action applies to the waist of the vertebral disc herniation or back strain injuries particularly badly.

Action post: keep the body balanced and avoid chest or hump. Legs open, and shoulder width, cross-arm forward, consciousness is concentrated in the hip and pelvis to vertex to 8 glyphs reverse side.

3. the knees in prayer, in buckle hands, arms bend nature to relax, right leg to side step a step, first take advantage right toe rotation point, upper body slightly to the left, the second shot back with knees forces landing right toe of the foot, the upper part of recovery, the whole process of the initial pleadings with leg strength control body balance.

Fitness advantage: in lifting the leg strength are at the same time, to improve the effectiveness of the whole body muscle tension. Action post: lower-extremity of Fulcrum to near the knee, and not in the lower leg.

Intermediate difficulty (a week later you can add to this movement difficulty level)

1. chest Up hand & Down, bent arm up to open on both sides of the arm, slapped around the natural bent, respectively, sinking two elbow, at the waist to the sinking.

Fitness advantage: this set of actions mainly training chest muscles while training on the back of the muscle group. Action post: after the start of the action, be sure to use the abdomen to bring Down the chest Up &.

2. Alice hip bend large circular hip and legs apart and shoulder width to the waist as the axis, upper body do significantly reversed, respectively the limit location you can afford.

Fitness advantage: this action focus on lumbar muscle strength control, changing the location of the force to play the role of fat transfer. Action post: attention must try to rotate the waist to the most significant until you feel the body is about to lose balance.

3.90 side legs follow tempo left leg lift, right leg slightly forward, right hand, left hand down the stretch, while left leg follows the upper body is physically left aside 90 arc up legs, followed by the next beat back to the initial position of the left leg, while your hands quickly recovered from his chest.

Fitness advantage: effective exercise lower body, can play to the tightening of the inguinal location.

Action post: head to look ahead, don't follow the left leg and shake.

Coach sifanghua 1. don't start, think that there are obstacles to learn new things, in fact, the magic dance really simple to grasp the rhythm, confidently follow teacher learning, a week will see good results.

2. learn to listen to music, finding the rhythm, let the body follows the rhythm of the movement.

3. in the mock exercise cannot die, try to dig out the coaches get bits on good imitation, carefully set our sights on the coach, and then join the upper body movement exercises.

4. the first magic dance suddenly increase the amount of exercise you do, keep a little interest to the next exercise, but be sure to learn a few strokes, otherwise unfulfilling as easy to give up.

High difficulty (best done in coaching)

1. quick shake hip like belly dancing in a quick shake hip.

Divided into upper and lower vertical shake hip and hip horizontal shake around, with the power of lateral lumbar muscle contraction of up to do. Fitness advantage: you can exercise while training lumbar muscles of the buttocks.

Action post: when the upper body forward inclination, the entire abdominal muscles are highly stressful, become tightly, led the hip doing even fast vibration, while the upper body of basic fixed.

2. body waves left foot to the left Al step feet webs, the focus is still on the right leg, upper body pulling to the right, do two on each side.

Behind two beat body make a bottom-up waves rolling (wave), and then from top to bottom to do once.

Fitness advantage: this is a three-dimensional shape the waist of the most representative ** one of action.

Action post: with the beat to the upper body with Center of gravity shifts do overall rhythm.

3. the level of the lifting arm to the side of the buttocks with both hands, palms open to open, the tightening of the abdominal, slowly raise your right leg, focus on the buttocks, in a horizontal plane rotating the hip, until the body cannot maintain balance.

Fitness advantage: note to the spine, hips forces to which direction, the muscles of the lower abdomen, hips, firmly and hips can get exercise.

Action post: keep your body balance is the difficulty of this action, which should focus on this.

(Practice editing: what Chris)