Belly dance for beginners - where to start, trainer's advice. Belly dance Learn to dance oriental dance for beginners
In the East, belly dancing has become a traditional art form taught to women from infancy. Belly dance among oriental beauties is not only energetic body movements, it is a special ritual with which a woman becomes closer to a man. Belly dance lessons for beginners today can be found in any city, and you can also buy or find an instructional video on the Internet.
In addition to aesthetic pleasure, belly dancing brings a lot of benefits to the female body. This is an excellent physical workout to rhythmic music, during which all the muscles of the body work. Regular workouts allow beauties to acquire a slim figure and significantly increase self-esteem. For beginners, the best option would be home video training. Lessons for beginners are offered by well-known choreographers - videos with Alla Kushnir and Valeria Putitskaya will help you master the basic elements that you can hone at any convenient time.
Those who wish to acquire a wasp waist and a flat stomach are especially useful to engage in this type of art.
Belly dancing brings great benefits to girls who are preparing to become mothers. To dance beautifully, you need to use everything: the movements of the body, hands, alluring curves of the neck, a mysterious look and a beautiful smile.
The main advantages of oriental dance classes:
To learn the intricacies of oriental dance, it is better to visit dance halls regularly, where the instructor can point out mistakes. In the absence of desire and opportunity, you can take lessons at home through video. The same applies to beginners who, for certain reasons, are embarrassed to go to public places. Homeschooling has one significant advantage - you can study movements at any convenient time.
Bellydance with Valeria Putitskaya
Video lessons with choreographer Valeria Putitskaya allow beginners to smoothly move from awkward hip movements to the beat of music to graceful oriental dance. The master clearly shows how to work with muscles correctly, make turns, keep posture, combine movements of arms and legs. The most complex dance consists of simple elements that professionals sometimes hone over the years. Therefore, for beginners, dance lessons with Valeria Putitskaya provide the basics that are important for subsequent learning.
The choreographer begins the belly dance lesson with a warm-up, attaches great importance to stretching. When warming up, Valeria teaches:
- movements of the hips, buttocks from 3 lessons (key, barrel, turns, shaking, figure eight, waves, etc.);
- chest movements;
- neck movements;
- hand movements.
Ballydance with Alla Kushnir
Alla Kushnir begins her lessons with mastering the breathing technique, then proceeds to learning the basic elements. Breathing exercises before classes allow a woman to relax, feel the rhythm better, hear music and coordinate movements. Alla surprisingly combines plastic body movements and monotonous muscle training in her lessons.
Alla Kushnir is a beautiful woman with an oriental appearance, a professional master choreographer who knows everything about belly dancing. In the training video, Alla will tell you how to do simple movements with your stomach, hips, chest. There are 32 lessons in her portfolio, in which the master gives detailed instructions and reveals the secrets of oriental dances. Fame came to Alla Kushnir after participating in the show "Ukraine May Talents", in season 3 she was already met as an accomplished star.
Oriental dance lessons from Alla are suitable for both beginners and those who already have sufficient knowledge.
In one video, the choreographer practices tactics from simple to complex, gradually connecting several simple elements into a single body movement. For those who already know the basic technique, the first 3 lessons can be skipped.
For beginners, the choreographer offers a course of 6 lessons, including: 
- Lesson 1 - teaching basic movements;
- Lesson 2 - the work of the muscles of the abdomen and arms;
- Lesson 3 - the work of the hips and buttocks;
- Lesson 4 - burning fat;
- Lesson 5 - combining elements into a dance;
- Lesson 6 - generalizing.
Today, oriental dances are carried away all over the world - this is a great way to put your health in order, restore shape and become desirable for your beloved man. Belly dancing is available to any woman, especially since there is an opportunity to learn how to move beautifully at home using a training video for free.
Do not force yourself to do exercises, but do you want your body to be plastic, and all your muscles to be in good shape? Then dancing to music is the activity for you! Your Izinka offers an original set of exercises, it presents simple dance movements 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 their tension;
strengthen internal muscles;
correct the figure and promote weight loss;
learn to control their 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, as when performing regular gymnastics. All you need to do is turn on some nice rhythmic music and enjoy the dance movement!
First you need to do a small five-minute warm-up: make rotational movements with your head, arms, torso, pelvis, do a few tilts and squats. Now that your body has warmed up, try learning some simple dance moves. It is better to perform them in front of a large mirror to check the correct execution of dance movements.
1. Belly dance - we form the muscles of the press.
Tuck in your belly by tensing your abs, then relax. In this movement, the breath as a "pulling force" should not be used. Alternately tense your muscles, and then relax. Achieve aerobatics - pick up and relax the 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, arms relaxed. 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. Get up and down 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 out the upper body - the shoulders.
Standing straight, the legs are shoulder-width apart, slightly bend the left leg, and at the same time move the pelvis to the right and move the 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 shoulder movements along with dance leg movements, and then 10 forward shoulder movements. Then do the same movements with your legs and pelvis, and with both shoulders make circular movements forward - 10 movements and then the same number with your shoulders back.
4. We work 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 to alternately raise one or the other hip up.
Now stand sideways to the mirror and make a movement with the pelvis moving it as far forward and then back.
Try a slightly different movement with your hips, turning your hips along with your pelvis to the left and then to the right. The main thing to watch out for when performing this dance movement is that the upper body remains motionless. You are doing well, let's move on. In order to perform the following dance movement, you need to put your foot slightly forward on the toe and move the hip up and down, unbending and bending the leg.
Once you learn how to perform simple hip movements, you can try more laborious ones while lowering your torso. Just keep in mind that such a dance move takes more strength, so at first do as many movements as you can do. After all, the most important thing is to get a 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 lean! Now stretch your nose forward, make sure that your head does not tilt! And then back of the head. At the same time, the shoulders remain motionless, only the head works: make 10 movements to the left and right and the same number of movements back and forth. The most important thing in this movement is that the head is straight, not tilted, but “walks” left and right and back and forth. This movement strengthens the muscles of the neck and helps to cure cervical osteochondrosis, which affects many who spend their time sitting at the computer for a long time. In this case, be sure to include head movements in your dance program.
6. We are working 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 the leg in front, take dance steps with your feet, arms can be kept apart, or they can be in a free position. Repeat the dance move 10-15 times.
And we do the second dance movement for the calves in the same starting position, only you need to perform a crossing movement with your legs moving from side to side. Repeat the dance move 10-15 times.
Your Izinka hopes that these simple dance moves will be easy for you to repeat and you will fall in love with oriental style dances. Let dance classes bring you a light, pleasant fatigue, charge you with vigor for the whole day in the morning, give you a lot of positive emotions and good mood!
Your Highlight also offers to watch simple dance moves in the video, which presents oriental dances for beginners. Happy viewing.
Video #1. Oriental dance training.
Video #2. Oriental dances for beginners.
Video #3. Belly dance for beginners. Part 1.
Video number 4. Belly dance for beginners. Part 2.
The belly dance is mesmerizing. For beginners, you can practice at home. The main desire. Dance is not only beautiful, but also very useful for the female body. It is not for nothing that all girls are taught this art in the East. The muscles of the abdomen, thighs and buttocks participate in the dance movements, which guarantees the health of the female organs for bearing a child, as well as graceful movements and a 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 plastic.
- It will be easy for you to maintain the correct posture.
- Get rid of extra pounds.
- Tighten your stomach, hips and buttocks.
- You will feel more confident and free.
Oriental dance movements engage the 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 taut, 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 do it. If you don't like monotonous workouts, choose dance.
Having studied the basics of basic movements, you can begin to improvise, it will not be boring for sure. Oriental colorful melodies will make the lesson more exciting.
Such activity is especially useful for sedentary and sedentary work. Movements to music will disperse the stagnation of fluid in the body, lymph and blood, which will improve the functioning of internal organs. And also give a sufficient load to the muscles.
Contraindications
Like any physical activity, belly dancing should not be harmful. It is contraindicated:
- in the last trimester of pregnancy;
- with advanced cases of hernias;
- in the postoperative period.
If you have GI problems, check with your doctor, because in many cases, belly dancing can make you feel better.
clothing
What to choose clothes 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. Decrease volumes. Therefore, for beginners, the best suit would be a top that opens the stomach and breeches or leggings.
For color, you can buy or sew a belt with coins and tassels for yourself to make it more interesting.
You can dance barefoot or in ballet shoes. Although there are styles of belly dance that are performed in heels, such as Lebanese. When 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 it is performed, parts of the body move, as if isolated from each other. To achieve this effect, you need to learn how to relax the upper body when working with legs and hips, the lower one when performing movements with the 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 the dance will be learned.
The dance consists of four basic movements that should be learned first. And then add new elements to them.
The 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 the four basic hip movements: rocking chairs, hip accents, horizontal twists of the hips, vertical eights.
"Swinging chairs"
We put our feet on the width of the foot. Soften your knees by bending them slightly. The pelvis is slightly tucked forward - this is important so as not to injure the spine. Raise your arms out to the sides parallel to the floor. The chin is also kept parallel to the floor. And we begin to bend our knees slightly in turn.
swinging hips Imagine that your hips are a swing that moves to the right and left without delays and accents. When you perform the movement, you will feel warming up in the pelvic area, because the blood rushes to the internal organs. This is useful, as stagnation, which is characteristic of sedentary work, is removed.
And if you make the “rocking chair” more intense, it will turn into shaking, which has an anti-cellulite effect.
hip accents
Move your hips as in "rocking chairs", crouching slightly on half-bent legs. Straighten your knees in turn and fix the thigh at the top point for a second. You should feel the gluteus muscle contract. Such a delay is called an accent and looks impressive and sexy.
Such movements tighten the front surface of the thighs and make the buttock more rounded.
Horizontal hip twist
The next movement resembles the Latin American figure eight with the hips. Hip movements are performed in a horizontal plane. Arms and chin are parallel to the floor. Soften your knees, but do not squat. We bring forward the right and left thigh alternately. The work includes the press 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
It is also performed on soft knees. We hold our hands parallel to the floor. We draw a figure eight with the hips in a vertical plane, alternately bringing each hip as high as possible, pulling it to the side and lowering it down. Try to keep your upper body still.
Connect 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 do
As in any exercise, the result can only be obtained with regular training. You can learn how to dance belly dancing by practicing three times a week for half an hour. And in two weeks you will already feel a change in your body. It will become more elegant, the volume of the hips will decrease, the waist will become thinner, the arms will be tightened and more plastic, the upper and back surfaces of the thigh will be tightened.
How to practice
When learning and performing movements, it is not necessary to count the times of 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 bunch of new and previously learned movements to consolidate what you have learned and enjoy the lesson.
Belly dance is one of the most ancient and at the same time popular dances of our time. Previously, the sacred art was taught literally to the elect in Babylon, India, ancient Egypt and Turkey.
However, today belly dance is still called a symbol of the beginning of life. An elegant dance performance will not leave indifferent the representatives of the stronger sex. Most ladies strive to master the basic elements of belly dance precisely with the aim of subsequently seducing men with it. The informational video offers a unique tutorial for beginners to everyone's attention.
Video lesson "Belly dance - a tutorial for beginners"
Belly dancing - romantic staging and health benefits
Experts are convinced that belly dancing is not only a door to the sophisticated world of seducing men, but also an incredible benefit for the female body. Plastic movements during dance significantly provide relaxation of various muscle groups.
The pass ticket is also the fact that it is not at all necessary to have an ideal figure to practice belly dancing. It is the presence of a small tummy that will make the spectacle even more fascinating. First of all, such an installation adds confidence to overweight ladies.
For health, belly dancing is useful in that due to the appropriate movements, blood circulation in the pelvic area is activated. So, in some cases, doctors recommend belly dancing as a means of getting rid of gynecological pathologies of the female body. Of course, before starting training, it is desirable to obtain the approval of a qualified physician. And in case of malaise provoked by belly dancing, it is best to postpone classes and undergo a full examination. In addition, at the initial stage, the load can be determined independently, since a number of exercises are associated, in particular, with the technique of deep inhalation and exhalation.
Important:
- start belly dancing after warming up the muscles of the body;
- reduce the speed and amplitude of movements in the presence of serious diseases;
- relax the back muscles of the neck while moving the head to the right and left;
- the distance between the arms and the head from above and from all sides must match;
- relax the lateral and back muscles of the neck during head swings;
- make a sharp movement of the head so that the hair does not fall on the face;
- hand movements should be smooth;
- the swing of the hair from the kink is carried out with the right hand sliding down the leg and the hand located on the ankle;
- the fingertips should be at one point during the movement of the waves with the hands;
- the requirements are similar when performing large circles with the hands.
The main principle of the dance is that, while performing movements with the stomach, you need to control the movements of the rest of the body. Only the harmonious interaction of all parts of the body will provide the expected result after a series of workouts.
For example, while moving the hips, the arms, shoulders and other parts of the body must be completely motionless. Belly dance does not provide for impossible movements. Of course, for a beginner, they will seem complicated, but not for long. This dance needs to be lived, burned by it. Otherwise, the dance will be performed incorrectly and, most importantly, without emotions.
You just need to devote enough time to training. Fruitful work on the result in the future will allow you not to think about which muscle group to relax or strain. And this means that all the secrets of the most feminine dance in the world have been unraveled.
The Trinity Dance School of Dance conducts belly dance courses in Moscow: inexpensive, convenient and in a comfortable environment, you will be able to master the unsurpassed art of oriental dance step by step.
Flying movements of the arms, enticing "shudders" of the shoulders ... A bewitching "gait", soft "throws" of the stomach... Alluring vibration of the hips and buttocks... This is the dream of any real woman!
Features of oriental dance
Belly dancing is a special direction, it requires a special sensuality. This is a separate culture, identity, you need to comprehend it gradually, movement by movement, step by step. Here is a completely different approach than in club dancing or latin.
Oriental dance, as we know it today, has gathered a mixture of a number of cultures, but to this day, it differs from other types of dance, primarily in its unforgettable relaxed and sensual rhythm.
Temperament, femininity and emancipation are at the heart of Arabic belly dance. Oriental dances are called by some the measure of a woman's seductiveness. Indeed, while mastering these magnetic dances, many girls said that they began to feel the power of their feminine charms.
It is safe to say that the philosophy of this dance is the possession of the body and soul, love and respect for oneself, and of course, self-expression. Bellydance is not just an amazing performance technique, it's also sensuality, it's artistry and musicality.
A dancer needs to be able to present bellydance as a game, as a kind of flirting, and virtuosity and a perfect performance technique will help in this - we teach all this from the first lessons and try to improve every day.
Benefit for health
- Health promotion;
- Improving vitality;
- Excellent remedy for depression;
- Remedy for a number of gynecological diseases;
- Almost all muscle groups work, and what is important, even those that are not involved in everyday life;
- And such an element as shaking perfectly helps to get rid of cellulite!