Belly dancing dates back to ancient times and is now very popular all over the world because it is feminine and exotic. It helps to develop plasticity in women, allows them to feel their feminine strength, strengthen different muscle groups, which in turn has a positive effect on health and prolongs youth. Every girl of any build and age can learn to dance belly dance, and the basic technique can be mastered on their own.

Impact on the body

• Belly dancing is a great way to get rid of a couple of centimeters on your waist, improve your health and become slimmer.
• In addition to influencing the opposite sex, this dance improves the well-being of the weaker sex.
• With the help of rhythmic movements, blood circulation improves and flexibility develops.
• When you perform this dance, all muscle groups are activated, even those you don’t even know about! You will not achieve a similar result even from gymnastic exercises.
• Training has a beneficial effect on joints, stooping disappears, and posture improves.
• During belly dancing, blood circulation in the pelvic area is activated.
• People who lead a sedentary lifestyle should definitely take up belly dancing (cashiers, pharmacists, IT workers, office workers, and so on).

Thus, if you dream of improving your posture, becoming slim, and getting rid of your belly fat, then you should start exercising.

However, women who have set themselves the goal of learning belly dancing should remember that only healthy women can practice it. If you have diseases of the digestive system, female organs, spine, blood vessels, then classes are contraindicated for you. It is better to consult your doctor before starting.

How to learn to dance belly dance

1. The easiest way is to enroll in special courses, which can be found in all cities, but if for some reason you do not want to study with a teacher, you can use video lessons on DVD or instructions on the Internet. When you work on the elements, do not forget about their presentation - the mood, facial expressions, gaze, emotions with which you fill the dance are important.
2. To begin with, you should learn simple movements of your hips - just move them left and right, while trying not to move your upper body. Then gradually make it more difficult - change body positions without ceasing to move your hips: for example, bend forward or backward. Be sure to practice while listening to music to learn how to get into the rhythm.
3. In addition to smooth movements, there are also sharp movements of the hips - strikes up and down, as well as shaking the hips, which can be fast and slow. Start mastering slow shakes, and at the same time, alternately raise your hips to the music.
4. Then, when you feel that you can shake faster, start to speed up, but you need to make sure that the fast shake is as clear and accentuated as the slow one. It is usually done on the full foot of both feet, but you can bring one foot forward, making the movement more graceful and complex.
5. When you bring your leg forward and shake your hips, you create a magical rocking effect, and you can also do various circles, slides, figure eights, arcs and other elements.
6. If you need to move around in the dance, you should use a side step, which will help you gracefully swing your hips, and then try to combine the wave with the side step - to do this, you need to transfer your body weight to the front leg, and at the same time perform a wave with your stomach and chest.
7. Separately, you should practice doing a figure eight with your hips - in this exercise, you actually draw a horizontal figure eight around you in the air with your hips. Move your left hip slightly to the left and, without lifting your heels from the floor, perform a left turn of the figure eight. Then move your hip as far back as possible and draw the second turn of the figure eight with your right hip. Loop the exercise. Then try to draw an even circle with your hips around your own body, while keeping your body stretched and not bending your back.
8. To make a rocking motion with your hips, you need to move your right leg forward, stand on your toes and, rolling from foot to foot, alternately move your left and right hips.
9. If you master the basic movements, you can proceed to more complex ones - for example, rolls and domes performed with the stomach.
10. While dancing, keep your legs slightly bent at the knees, and move your arm gracefully at the top, emphasizing and accompanying the movements of the body.
11. And in the end, we advise you to watch the video lessons presented, which will help you study all the movements in more detail, and you can also read the article How to learn to dance oriental dances at home.

Video lessons

Someone once said that life without dance is impossible, and in his own way this man is right. See for yourself: all nations have their own national dances. It is with the help of dance that a person is able to express the passions and feelings that overwhelm him, show his emotions, and express his inner world.

Each dance has its own meaning, and dance itself is not just a method to improve the mood of others and yourself, but also an excellent cure for the blues and stress. It drives away bad thoughts, relieves tension, relieves depression and boredom, and liberates. Dance also helps keep the body in good shape and helps make the figure attractive.

The dance does not recognize racial or religious differences. Everyone can learn to dance, regardless of their place of work, study, age, or gender.

Nowadays, the dance direction has gained great popularity - belly dance or East Dance. Girls and women who dream of making their figure ideal, their body – plastic and flexible, and their waist – thin, want to learn it.

Oriental dance is not just plastic movements of the arms, waves and shaking of the hips. First of all, belly dancing is mystery, energy, passion, life itself! If you learn this art, you will be able to better control your body, become more graceful and flexible, become healthier and drive any man crazy. But how to learn this? You can try to study at home - using video lessons, books, articles on the Internet, or go to a dance school. And in general: is there any benefit to belly dancing, or is this just a big exaggeration? UchiEto will try to tell you everything in detail.

Oriental dance: dance for pleasure and benefit

When you do the movements of this dance, a huge number of muscles are involved, even the most undeveloped and deep ones, which cannot be “reached” by ordinary aerobics, but can only be worked out by strength training. You not only get a boost of vigor and energy, but also heal and strengthen your entire body. This is especially necessary for those who have a sedentary job and those who have a sedentary lifestyle.

Every girl can learn belly dancing if she wishes. And even if you don’t do it professionally, you will gain flexibility and flexibility, and you will also feel differently - more desirable, more beautiful, healthier.

By performing elements of oriental dance, you activate various muscle groups, improve blood circulation and develop flexibility. By the way, it will be difficult to achieve a similar result with regular fitness. The dance is very exciting, thanks to which every movement, even the most difficult, is easy for the dancer.

If you spend a lot of time sitting, for example, at a table littered with various documents, or at a computer monitor, stooping appears over time. Oriental dance classes will lift your chest, improve your posture, tighten your stomach, strengthen your bones, and straighten your back. After all, they are a good tool for tummy control and good for your figure.

But, having decided to learn belly dancing, you must understand that only healthy women who do not have chronic diseases of the cardiovascular, digestive, reproductive system or spinal problems can practice. Therefore, get approval from your doctor before exercising.

Learn oriental dance at home

First, make the room well lit, then choose oriental music and just show a little desire.

Oriental dance consists of some basic elements that need to be mastered first. Only after this will you be able to dance a full-fledged dance, which will embody your attitude, mood and state of mind.

Hip movements:

• Crunches (hips rotate (twist) to each side while the rest of the body remains stationary)
• Figure Eight (make the number eight with your hips)
• Wave (hips draw a circle in the lateral and frontal planes)

Chest movements:

• Twisting (head and hips do not move, chest twists in different directions)
• Eight in any direction
• Circle (the body is tilted or fixed)
• Wave with breasts

To make belly dancing excellent, girls can use various objects: candles, swords, scarves, scarves, ribbons and so on. They help make the dance more erotic and exotic.

If the idea of ​​learning oriental dance has inspired you and you want to start, then don’t put it off until tomorrow, start right now!

Belly dancing is mesmerizing. For beginners, you can practice at home. The main desire. Dance is not only beautiful, but also very beneficial for the female body. It’s not for nothing that in the east all girls are taught this art. The dance movements involve the muscles of the abdomen, thighs and buttocks, which guarantees the health of the female organs for bearing a child, as well as graceful movements and beautiful posture.

Benefit

All muscle groups are involved in the dance. The load is distributed evenly, without overvoltage. Over time, you will learn to feel every muscle and control every part of the body. It's a pleasant feeling.

• You will become flexible.
• You will easily maintain correct posture.
• Lose those extra pounds.
• Tighten your stomach, thighs and buttocks.
• You will feel more confident and freer.

Benefits of belly dancing

Oriental dance movements use muscles in the most problematic areas of the female body and remove fat, replacing it with elastic muscles. The waist becomes thinner, the figure is toned, the posture is royal.

Dance disperses bad thoughts, improves mood and self-esteem. A good mood and self-confidence will make you irresistible.

Who suits

Training and pleasure, two in one - this is about oriental dancing. This type of load has no age restrictions. Both children and older ladies can practice. If you don't like monotonous workouts, choose dance.

Having studied the basics of basic movements, you can begin to improvise; you definitely won’t get bored. Oriental colorful melodies will make the lesson more exciting.

This activity is especially useful during sedentary and sedentary work. Movements to music will disperse fluid stagnation in the body, lymph and blood, which will improve the functioning of internal organs. They will also give sufficient stress to the muscles.

Contraindications

Like any physical activity, belly dancing should not cause harm. It is contraindicated:

• in the last trimester of pregnancy;
• in advanced cases of hernias;
• in the postoperative period.

If you have gastrointestinal disorders, consult your doctor, because in many cases, belly dancing can improve your well-being.

Cloth

What clothes to choose for classes? Oriental costumes are bright and colorful and very attractive. But keep in mind that after one or two months of training, your figure may change. Volumes decrease. Therefore, for beginners, the best costume would be a top that reveals the stomach and breeches or leggings.

For some color, you can buy or sew yourself a belt with coins and tassels to make your activities more interesting.

You can dance barefoot or in ballet shoes. Although there are styles of belly dancing that are performed in heels, for example, Lebanese. Once you master the basic movements, you can try these shoes. It looks impressive.

You can choose your favorite color

Where to start

The beauty of oriental dance is that when performing it, parts of the body move as if isolated from each other. To achieve this effect, you need to learn to relax your upper body when working with your legs and hips, and your lower body when performing movements with your chest and arms. This is the only way to move without stopping for a long time. This skill will come with time, when the basic elements of dance are learned.

The dance consists of four basic movements that should be learned first. And then add new elements to them.

Elements of the dance are performed in the horizontal and vertical plane, drawing an imaginary axis through the navel.

Basic movements

First, you should learn four basic hip movements: rockers, hip thrusts, horizontal hip twists, and vertical figure eights.

"Rocking chairs"

Let's place our feet at the width of our feet. Soften your knees by bending them slightly. The pelvis is slightly tucked forward - this is important so as not to injure the spine. Let's spread our arms out to the sides parallel to the floor. We also keep our chin parallel to the floor. And we begin to slightly bend our knees one at a time.

Swaying your hips

Imagine that your hips are a swing that moves left and right without delay or emphasis. When performing the movement, you will feel a warming in the pelvic area, because blood rushes to the internal organs. This is useful, as it removes congestion that is typical during sedentary work.

And if you make the “rocking” more intense, it will turn into shaking, which has an anti-cellulite effect.

Accents with hips

Move your hips like in a rocking chair, squatting slightly with bent legs. Straighten your knees one at a time and fix your hip at the top point for a second. You should feel the gluteal muscle tighten. This delay is called an accent and looks impressive and sexy.

Such movements tighten the front of the thighs and make the buttocks more rounded.

Horizontal hip crunches

The next movement resembles a Latin American figure eight with the hips. We perform hip movements in a horizontal plane. Hands and chin are parallel to the floor. Soften your knees, but don't squat. We bring the right and left thigh forward alternately. The work includes the abs and oblique abdominal muscles. Try to twist your hip as much as possible.

The wider the amplitude of your figure eight, the thinner your waist will become.

Vertical figure eight

Also performed on soft knees. We keep our hands parallel to the floor. We draw a figure eight with our hips in a vertical plane, one by one bringing each hip up as much as possible, pulling it to the side and lowering it down. Try to keep your upper body motionless.

Combine the basic movements one after another and you get a simple oriental dance. The video lessons we have selected will help you master these and other elements of oriental dance.

How much to study

As with any activity, results can only be obtained with regular training. You can learn to belly dance by practicing three times a week for half an hour. And after two weeks you will already feel a change in your body. It will become more graceful, the volume of the hips will decrease, the waist will become thinner, the arms will be toned and more flexible, the upper and back surface of the thigh will be tightened.

How to practice

When learning and performing movements, there is no need to count repetitions. Better put on a three-minute music track, and do every movement while the music is playing. And at the end of the lesson, make a combination of new and previously learned movements to consolidate what you have learned and enjoy the lesson.

Oriental belly dancing is gaining more and more love and fans among women of any age. But is it possible and how? learn belly dancing on your own at home? This is what we will talk about in this article.

It is impossible to convey all the beauty and extraordinary traditions of the East. Mesmerizing looks, dizzying jewelry and outfits simply drive you crazy. Like the interior, clothing and traditions, dances also envelop the consciousness with their incredibly plastic and smooth movements, and oriental music for belly dance gives this art a seductive and unique touch.

Feminine and graceful dance has captivated most of the female population around the world. He is incredibly flexible, gentle and sexy. Representatives of the fair sex at any age dream of learning this craft, and also being able to control their bodies unsurpassedly, like oriental women. Also, the desire to master this dance is complemented by incredibly beautiful and bright costumes. They simply captivate and increase the desire to dance.

Modern costumes for oriental dances differ significantly from the traditional ethnic costumes of oriental women. Traditional costumes contain the following elements:

• A shirt made of the finest fabrics, called a gemlek
• Wide-leg pants with elastic at the bottom
• An entari jacket is worn over the shirt
• Jacket-jelly
• Another version of the suit is also possible, consisting of a robe dress with wide sleeves

And modern dance costumes consist of:

• Bodice skillfully decorated with stones, beads and rhinestones
• Skirts made of translucent materials in different styles: from a circle skirt to a fish-tail skirt
• Bloomers

The only thing that remains the same between these costumes is the presence of chic decorations made of rhinestones, stones and sequins, as well as belts made of fringe and coins.

For oriental belly dance professional dancers They use stage shoes with high heels or sandals, embroidered and decorated with gold, but for beginners learning belly dancing it is better to use Czech shoes or ballet shoes for comfortable and convenient classes.

On photo presented costumes for oriental belly dancing, various models and colors.

Tips and tricks for beginners to learn oriental belly dance

Before you begin the main dance, you need to learn how to properly hold your body in its original position. This is the main rule when learning dance, because otherwise, improper distribution of the load can damage not only your spine and joints, but the entire body as a whole. Most often, it takes more than one month for the body to naturally return to its original position. On any oriental belly dance lesson This rule is given a huge amount of attention and time.

To master the starting position, follow these recommendations:

1. Stand facing the mirror, and at the distance of your feet, touching all your toes, place your legs exactly - parallel to one another, this allows you to evenly distribute your weight and easily maintain balance.
2. The knees should be relaxed, but not bent, to prevent damage or dislocation of the kneecap and meniscus.
3. Relax your hips and gluteal muscles, but do not stick your butt out, this is simply unacceptable for this art, and, moreover, can disrupt the natural flow of blood and oxygen saturation of the abdominal cavity.
4. The pubic part should not protrude forward.
5. Fix your pelvis in one position and maintain the same level.
6. You should not pull in your stomach in order to appear slimmer; the abdominal part of the body should be as relaxed as possible.

1. Bring your chest slightly forward, and move the solar plexus area back, on the contrary. You should feel that the weight is concentrated on your toes and not your heels, this will prevent unwanted stress on your lower back.
2. Bring your shoulder blades together as if you were trying to hold a handle with them. This position will wonderfully stretch the muscles and keep them toned. At the same time, your shoulders should be lowered and kept at the same level.
3. Stretch your arms to the sides of your chest; this position helps the muscles strengthen and gain great definition. Relax your elbows and move them back. The hand should not be bent at the joint, keep the line of the hand, palms open to the viewer, without closing the fingers together.
4. Relax your neck and do not lift or lower your chin, it should be parallel to the floor, this will allow the cervical spine to form the correct line.
5. The top of the head must be pulled up, which will allow you to maintain balance.

Only after mastering the technology of the starting position can you begin the main dance without fear for your health. Download video lessons oriental belly dance and it’s possible to start mastering dance on your own, because there are a lot of online training sessions on the Internet that clearly explain how to learn belly dance at home.

Oriental belly dance for children also includes this main rule. Classes for children are conducted according to the same principles and techniques as for adults, the only thing that is strictly prohibited in dance for children is shaking movements, and physical activity during dance elements is minimal. Children's oriental belly dance no less chic and a bewitching look.

These classes allow you to develop grace and plasticity in little princesses, and also contribute to the harmonious development of all female organs. When dancing, a sense of rhythm and musicality, flexibility, dexterity and ingenuity develops; dance also helps to develop correct posture and prevent the development of diseases of the spine and flat feet.

By learning this dance art form, you develop a sense of confidence, grace and feminine sexuality. Watch oriental belly dance you can go on forever, enjoying pleasant music and majestic, gentle, and at the same time, incredibly sexy movements. If you master the dance technique of oriental belly dancing, your man will always look at you with lust and desire, and you will increase your self-esteem and gain confidence and fortitude.

Video: " Belly dancing for beginners»

Oriental dance (Arabic dance, belly dance) - feminine, charming. Belly dancing also helps you lose weight, improves posture, reduces cellulite, and has a beneficial effect on the female reproductive system. The number of people wanting to learn how to dance oriental belly dance is increasing. For beginners, we suggest watching a belly dance video lesson. Simple but effective basic dance movements, with a good instructor you can learn belly dancing in just a few minutes.

This is a video lesson on learning belly dancing for beginners from the largest dance and vocal center "Headquarters Apartment". This is one of the best belly dance training videos for beginners! Everything is simple, clear and accessible.

In addition to online lessons, belly dancing is, of course, also taught in dance schools. Now there are such schools in every city, and in Almaty and Astana in virtually every quarter. Prices vary, depending on the popularity of the dance school, the popularity of the instructor, location (city center), and class of premises. The cost is approximately from 1,000 tenge for a separate lesson, a month of lessons from 5-6,000 tenge and above. Belly dancing training is more expensive in Almaty and Astana.

Belly dancing is usually called Belly dance. This name is accepted all over the world and translated from English “belly” means belly, and “dance” means to dance. This is how it works in Russian: belly dance. In Arab countries, this dance is usually called Raqs Sharqi, which can literally be translated as the dance of the East. In these countries, Belly dance was traditionally performed at weddings, in honor of the birth of children, at holidays dedicated to the New Year, sowing and harvesting.

Contraindications to belly dancing:

• severe flat feet;
• diseases of the spine: hernia, etc.;
• respiratory tract diseases (bronchitis, tuberculosis);
• cholecystitis,
• diseases of the ovaries, tumor, cyst, fibroids;
• pregnancy;
• You need to consult a doctor if you have heart disease or varicose veins.

What are the benefits of belly dancing?

Belly dancing is good for women, for example, oriental belly dancing increases blood circulation in the pelvic organs, which is an excellent prevention of adhesions and other inflammatory diseases of the female reproductive system. If you already have pelvic diseases, you first need to cure them, or first consult with your doctor whether you can practice belly dancing.

Belly dancing is a wonderful way to lose weight, shape your figure, reduce cellulite, make the figure more feminine - highlight the waist, remove folds on the sides and fat on the hips. Of course, you won’t be able to get rid of unwanted pounds very quickly, but this is only beneficial for the body.

Video. Belly dance. Alla Kushnir. Stars of Arabat.

Firstly, Rapid weight loss visually adds age: the skin becomes flabby, the breasts become sagging, and wrinkles on the face are more noticeable.

Secondly, excessive physical activity leads to an increase in the level of the stress hormone in the body - cortisol, which “preserves reserves” and prevents getting rid of fat deposits.

In dance, the loads are moderate, alternating with relaxation. It’s not just the stomach that works, almost all the muscles are involved, making the figure look slim and sculpted, and not “dried out.” In addition, dancing is pleasure, and therefore the body is easier to part with excesses.

Another positive side of belly dancing is its gentle effect on the spine. and the muscles that support it. By exercising regularly, you can solve problems with posture, which in itself will improve your figure, since often a sagging or protruding belly is a consequence of back problems.

It is better to start dancing under the guidance of a trainer, then the classes will be more effective. He will show you how to perform basic elements correctly and correct errors when performing them. Perhaps the trainer will select a program for independent home training and explain what you need to pay attention to for faster weight loss. Usually, after the first few sessions, problem areas that require increased loads are felt. The trainer should be friendly and pleasant to you, otherwise, exercising through force, it will be more difficult to achieve the desired result.

Clothes for beginners in belly dancing should fit tightly enough to the legs so that the movement of the knees and hips is visible, but not slipping or squeezing. For control by a trainer or self-control using a mirror, it is desirable that the stomach is open. If you have large breasts, it is very important to choose a comfortable bra. It is better to wear socks on the carpet, and light, non-slip shoes on the floor. A belt with beads or coins is a nice touch, not a necessity.

When practicing belly dancing to lose weight, you should not resort to too strict low-calorie diets. During regular training, a fairly large amount of energy is consumed, but this happens unnoticed. Severe dietary restrictions can lead to deterioration in well-being, as a result of which classes will have to be interrupted.

Don't eat too much before training- a full stomach will interfere, reminding you of nausea and heartburn. You can have a light snack so that after training you do not have an unbearable feeling of hunger. Since most beginners are just learning to breathe properly while dancing, they may experience a dry throat, so it's best to have a bottle of water with you.

By dancing for fun, you can ensure your health and slim figure for many years.

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