Home fitness dance tutorial

No professional foundation or complicated equipment is required. As long as you choose content that matches your physical fitness, do it for 30 minutes three times a week. In two weeks, you will feel the positive changes in improving sleep quality and tightening your waistline. The entire training process can be completed in 1.5 square meters of open space (about the size of a yoga mat).

I have been practicing fitness dance at home for almost 3 years. I have made a lot of mistakes in the first half of the year: I initially followed the trend and bought more than 200 dance mats. After not playing twice, I felt that it took up space and stuffed it under the bed.； After dancing with Pamela to burn fat, I was so out of breath that I squatted on the floor and stuck out my tongue within 10 minutes. My knees hurt so much that I couldn't go downstairs the next day. I felt that I was not made for dancing.

Later, after communicating with friends from different circles, I discovered that there are actually different routes for home fitness dance now, and there is no need to stick to a certain one that everyone agrees on. Young people who like to be more active and have the habit of walking and jogging mostly choose European and American fat-burning streams. The content of Xiao Ma Ge and Pamela has a strong rhythm. Each song is 3 to 5 minutes long, with a large range of movements but a high repetition rate. When dancing, the whole mind is swaying to the music, and you don’t feel tired at all. After half an hour, you can sweat through a T-shirt, and the fat burning efficiency is about the same as jogging. If you are overweight, have bad knees, or have just become healthy and dare not move vigorously, the adapted version of the square dance danced by the aunts on the Internet is actually very good. The movements do not require jumping or jumping, just raising the arms and twisting the waist. My mother now dances with it for 40 minutes every night, and her blood pressure has stabilized a lot recently. Oh, yes, there is also the Chinese style fusion that has become popular recently. It combines classical dance, Baduanjin movements and light jazz rhythms. The movements are beautiful and stretched, and it can also stretch out the stiff shoulders and back after sitting for a long time. Now when I get up in the morning and am too lazy to move, I just dance for 15 minutes, and my shoulders are not sore all day long.

Of course, many people think that home fitness dance is an "ineffective exercise". Friends who play iron around me always complain, saying that this thing only makes you sweat, cannot build muscles, and is a waste of time. This is actually true and false - if your goal is to develop eight-pack abs and a clear vest line, then fitness dance is indeed not efficient enough and must be combined with strength training such as dumbbells and squats. ； But if you just want to move regularly, reduce the belly fat caused by sitting for a long time, and improve insomnia and shoulder and neck pain, then fitness dance is really cost-effective. I read a previous study in the journal "Sports Medicine" and found that moderate-intensity fitness dance can reduce the body fat rate by an average of 1.2% and increase the maximum oxygen uptake by 5% for 8 weeks. It is completely sufficient for people with ordinary fitness needs, and because of the blessing of music, it is much easier to persist than boring running.

There aren’t that many rules when it comes to practicing, and you don’t have to stick to points and movements. When I first started dancing, I had the same hands and feet, like a penguin just learning to walk, and I still lost 6 pounds in two months. On the contrary, there are a few pitfalls that need to be avoided in advance: Don’t dance in slippers. Last year, I wore cotton slippers and got sprained from dancing. It took me almost a week to rest. You can either wear non-slip sneakers or step on a yoga mat with bare feet. ； Don't leave any breakable items around. I was so carried away that I swept away a mug before and the crumbs were scattered all over the floor. After half an hour of cleaning up, I lost all interest. ； If you live in a building, it is best to use a thick yoga mat with a thickness of more than 10mm. Do not stamp your feet too hard. I have been knocked on the door by my downstairs neighbor before. After replacing the thick mat, it has never happened again.

Sometimes I’m so tired after get off work that I slump on the sofa and don’t want to move. I’ll find a shoulder and neck fitness dance that can be done while sitting. I sit on the sofa and shake my arms and head. After 10 minutes, the stiffness in my shoulders and neck will be gone. It’s more effective than applying plaster. To be honest, I think the best home fitness dance tutorials are never the popular videos on the Internet that say "Lose 10 pounds in 7 days", but the ones that you are willing to follow and want to dance a second time after dancing. After all, we ordinary people are not going to participate in competitions when exercising. We don’t need to pursue 100% standard movements. When we move, we are better than anything else.