Beauty and harmony: how belly dancing affects body structure

In the world, many different fitness programs have been developed for weight loss. Absolutely any woman, if she wishes, can easily choose a program for herself that will allow her to find spiritual harmony and improve her body. Currently, one of the most popular is belly dance.

Only at first glance, it may seem that Belly dancing is an effective way to achieve your weight loss goal. According to instructors, regular oriental dance classes allow you to lose extra pounds of fat that has accumulated in the abdomen and hips. There will also be excellent strengthening of the pelvic muscles, and the buttocks will become more toned; Posture will improve and back pain will go away. But European doctors say that belly dancing can be very dangerous.

Belly dancing and women's health

While performing circular dance movements and shaking the belly, the pelvis and internal organs are massaged. Congestion in tissues and organs is eliminated, adhesions are stretched, intestinal motor function and blood circulation are improved. All this makes belly dancing one of the most beneficial types of physical exercise for women. You will be able to strengthen your back muscles, which is why it will be less tired and sore.

Thanks to belly dancing, you will train your abdominals and pelvis. Your chest and shoulder muscles, ligaments and joints will become stronger. The intestines will begin to function better. You can also get a boost of energy for the whole day and ensure yourself a great mood.

For what diseases can belly dancing be practiced?

There are a number of different diseases in which belly dancing lessons improve their course and promote recovery. These include:

• Cervical erosion. When performing belly dance elements, the blood supply to the genital organs improves, which creates better conditions for the healing of the defect in the mucous membrane of the cervix;
• Gastritis;
• Mild scoliosis (lateral curvature of the spinal column);
• Inflammatory processes in remission;
• Adhesive disease;
• Prolapse of the vagina and uterus. When practicing belly dancing, contractions of the muscles of the vagina and pelvic floor also occur, which helps to increase their elasticity and prevents further progression of the disease.

What is important to know about dance classes?

Before you start classes, some recommendations will be useful so that dancing becomes only a source of pleasure for you.

1. Tie a scarf or a jingling belt around your hips. It will help you highlight your movements and lift your mood.
2. Don't dance barefoot, use socks or sandals.
3. During menstruation, it is better not to attend classes or reduce the load.
4. Pay close attention to your posture.
5. For the best effect in the process of losing weight, it is advisable not to skip dancing classes. They must be systematic.
6. You can practice belly dancing at home, but for this you will need training discs.
7. To better feel the flavor of the dance, try to listen to the music that you will dance to in your free time.

Where and how to practice

It is very difficult to master the correct technique of each movement in oriental dances on your own. You can try downloading the video and try to repeat the movements at home. But in this case there is a high risk of disappointment. Without knowing some secrets, it is almost impossible to achieve true Eastern grace. And if you see convulsively clenched buttocks in the mirror instead of smoothly swaying hips, you are unlikely to want to continue exercising.

Therefore, for beginners, it is still better to go for group training. Due to the high popularity of oriental dances, such classes can be found in almost any fitness club. But you shouldn’t immediately sign up for the first group you come across. The East is a delicate matter and almost every coach understands it in his own way. Everything is taken into account here - the character and temperament, the age and build of the group members, the personal qualities of the instructor. If you like the coach and want to follow his example, this is the person you need.

It is worth listening to additional general recommendations:

• try to find a group for beginners and with a contingent of people close to your age, then you will not stand out too much and feel inept;
• don’t try to do everything correctly at once - no one has ever succeeded in doing this; the ability to control your body is an art that takes many years to learn;
• listen to music, develop a sense of rhythm, control the movement of every muscle in the body;
• do not compare yourself with other group members and especially with the coach, everyone has their own path, perhaps someday you will surpass them;
• try not to miss classes, only constant repetition will allow you to achieve perfection in every movement;
• be sure to buy a dance costume or at least a loincloth with coins, they will create the appropriate mood and emphasize the rhythm of movements;
• practice with pleasure, your goal is not to become a famous dancer, but to master your body and get a positive charge.

The main thing is to remember that a coach is there to teach and help, and not to criticize and control. If he does not pay enough attention to newcomers or makes comments in an incorrect form, feel free to change the group.

Belly dance and the female figure

The movements you make during this dance: swinging your hips, belly blows, pendulums and figure eights, force the rectus abdominis muscle, the lower back muscles and, of course, the oblique abdominal muscles to actively work. The arm movements strengthened the shoulder and triceps, helping to eliminate flaccidity. The steps you take when dancing are performed with your knees bent, which puts a good load on the gluteal muscles and quadriceps. All this will help make your stomach, arms and legs more slender and elastic.

Is it possible to lose weight with the help of such dances?

Considering that oriental belly dancing mainly uses the abdominal muscles, these specific movements naturally massage the internal organs, which contributes to their coordinated work. Intestinal function quickly improves, stagnation, constipation and bloating go away, which, of course, actively promotes weight loss.

In one hour-long session at an average rhythm, you can lose from 290 to 360 calories, and if the rhythm is high, then all 400. This is a very good indicator for those who cannot engage in high-impact training: people with heavy weight, sore joints and other health problems . The benefits of belly dancing for weight loss will be more pronounced if they are combined with proper nutrition, because not a single type of impact on body shape can do without it. By attending Belly dance classes three to four times a week (1-1.5 hours) and adhering to a simple rule: “Do not eat for three hours before and the same amount after training,” you can make serious progress in weight loss, and without much effort. effort, because dancing is much more pleasant than doing squats with a barbell on your shoulders.

Belly dancing and physical activity

With the help of dance, you can get all the physical activity you need, even despite the lack of power movements and intense exercise. The dance movements, flowing smoothly from one to another, will make all your muscle groups work hard, from the neck muscles to the muscles of the toes.

Dance will help develop the plasticity of the body, restore lost flexibility and even develop it, despite the number of years lived. To achieve organic dance performance, you will need to show persistence and desire, and this will require a lot of effort and effort, which will have a beneficial effect on the formation of willpower and character. With its help, you will relieve accumulated tension, get rid of stress, restore composure, and your nervous system will become even stronger.

Benefits for women

Oriental dance completely replaces cardio training. The load is distributed evenly across all muscle groups: legs, abs, back and even arms. The aerobic activity is moderate, similar to exercise on an exercise bike or light jogging. Therefore, there are few restrictions on classes. More on them later.

What exactly is worked out during belly dancing:

• Flexibility in the hip and lower back areas;
• The spine stretches and bends. Blood flow improves and immobile vertebrae begin to work;
• Aerobic exercise allows you to remove subcutaneous fat;
• The cardiovascular system works correctly;
• Metabolism accelerates and hormones work better.

Belly dancing to strengthen your back muscles

During dance, all parts of your spine are involved. Thanks to this, the lumbar region and back muscles are strengthened. Your gait will become simply flying, and your posture will become royal. Strong back muscles will also help reduce stress on cartilage and ligaments. They will wear out less and can even recover.

Movements in belly dancing, thanks to a specific performance technique, place minimal stress on the ankle and knee joints. Internal organs are more enriched with oxygen, which improves gas exchange and has a positive effect on the activity of the whole organism. Dance can improve the functioning of internal organs and strengthen the respiratory system.

Belly dancing, a dance that came to us from Eastern women, not only gives you a feeling of self-love, a feeling of being desired and beautiful, but also has a beneficial effect on your women's health.

Oriental dances for weight loss and health

Oriental dances are becoming increasingly popular. Entering the dance hall, businesswomen, housewives, quivering maidens and fatal beauties are transformed, becoming simply women - alluring, bewitching, enchanting. Of course, belly dancing is the element of femininity.

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Oriental dancing for weight loss

This technique is ideal for losing weight. Why? Yes, because she is “thinning” a woman correctly. The point is not to turn from a donut into a plank, but to acquire a female figure with a pronounced waist, high breasts, and rounded hips. This is how belly dancing affects your figure. While dancing, the abdominal and waist muscles constantly tense and relax. This is how a thin waist and waist-hip curve are formed. If you are not going to become a world champion in belly dancing, you won’t have to grow a belly, but you can very well tighten it up during classes.

Strong movements of the arms and wave-like movements of the chest lift and round the chest, developing the thoracic region. And the famous shaking is a real salvation from cellulite. No vibrating massager can compare with turning on the internal massager, as in the shaking mechanism.

Oriental dances for women's health

Oriental dancing promotes intense blood circulation in the pelvic organs, which has a beneficial effect on the entire genitourinary system. Due to the internal massage of the abdominal and pelvic organs, which occurs in dance, adhesions are stretched, the muscles of the perineum are strengthened, libido levels increase, and menstrual pain goes away. In general, many deviations and painful phenomena disappear completely. Belly dancing normalizes hormonal balance. It has also been noted that as a result of dancing, fertility increases and the likelihood of conception increases.

We rarely use the muscles that belly dancing activates in everyday life. They are partially used during sex, and partially in some types of stretching exercises. But in general, belly dancing has the most active impact on this area.

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Shaking for women's health

Shaking has a special effect on a woman’s body. Oriental dances include several types of shaking. And the effect of swaying, hitting and fine vibration of the hips has a very beneficial effect on a woman’s well-being: in addition to massage and improved blood circulation, the tightness of this area goes away, blocks are removed, and the level of sensuality increases.

Oriental dances - nirvana for the back

The benefits of oriental dancing for back health can hardly be overestimated. The back muscles are strengthened, joints are developed, flexibility increases, the muscle corset is strengthened, the chest opens, clamps are removed, and as a result, headaches and back pain go away. The body becomes smoother and more flexible, and the posture becomes more graceful.

Psychological impact

Belly dancing liberates a woman, allows her to make friends with her own body and awakens femininity. The nervous system calms down, increased nervousness and excitability disappear.

Who is contraindicated for belly dancing?

There is an opinion that any woman of any age would do well to dance... but dancing is still not recommended for acute diseases or inflammatory processes. If you have had a back injury, you should first consult a doctor.

How to choose a coach and school for oriental dance classes

When the decision to learn belly dancing is made, the next question arises. How to choose a coach? To be honest, trial and error is the best method here. It is possible to give general recommendations, because they are general because everyone knows them. Does the teacher inspire confidence in you? What is her “track record”? How long has he been teaching? But the recommendation to talk with those who are studying or have studied with a teacher is very good. But in the end, everything will still be decided in a confrontation, and in the dance hall, and not during a conversation on the topic. Therefore, take a couple of classes with several teachers to decide who suits you best.

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The advice to “watch her dance” does not hold water. That is, of course, a dance teacher must be able to dance herself and embody this very feminine mystery. But it is obvious that not every athlete can be a coach, just as a highly skilled dancer may not be able to convey skill. Or maybe he can, then it’s doubly pleasant. With such confidence I speak about the inevitability of the trial method and the ineffectiveness of template advice, guided by personal experience. The best dance teacher I met, from whom everyone danced, and everyone learned (at different speeds), did not participate in any competitions, was the wife of a rich husband and taught classes to have fun and not get bored while her husband earned money. How she led them! How she taught! And how our bodies easily did the most intricate “figure eights” under her strict guidance!

Soon, our teacher’s husband had a long business trip, and they left for England. And I went to a dancer who is quite famous in the field of belly dancing in Ukraine, who dances beautifully, and her “track record” is great, but. I never danced so well. In general, try, try and try again.

What you need for oriental dancing

While you try it, wear Czech shoes or socks, a comfortable top. Oriental dancing includes the chest, so a comfortable top is not at all a sports top, which “flattens” the chest as much as possible. On the legs are trousers like the popular Afghanis. However, you can come to trial classes in regular sports pants. There is no point in purchasing full uniforms right away. What if you don't like it? Are you going to your third lesson? Now it's time to get a coin belt. This is by no means just a decoration, the belt is a dancer’s tool, it will be your assistant and guide.

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And when you get the taste, oooh... A variety of belts, shalwars, bloomers, wraparound pants, culottes, luxurious skirts, embroidered tops, dance ringing and flying scarves... Belly dancing clothes are beautiful and very feminine. Try!

Best belly dance. 10 Hottest Belly Dancers

Egypt is the birthplace of modern belly dance, the components of which are dance technique and acting skills. Almost all local dancers are actresses. The Egyptian TV program Al Rakesa is one of its kind, but is well known throughout the world. The most talented and beautiful belly dancers from all over the planet come here. There are also participants from Russia. We invite you to evaluate the top 10 most beautiful and talented dancers in Egypt.

10. Shams (Egypt)

Egyptian dancer Shams (Arabic) - sun. She is called the princess of oriental dance.

9. Dina (Egypt)

She graduated from Ain Shama University and also has a Master's degree in Philosophy.

8. Fifi Abdu (Egypt)

The queen of oriental dance is 62 years old and still rocks. Over the course of her life, she owned more than five thousand dance costumes, some of which were valued at $40,000.

7. Ami (Singapore)

Ami was born into an Egyptian family but grew up in Singapore. The girl has a bachelor's degree in interior design from the Institute of Arts.

6. Lucy (Egypt)

The famous Egyptian dancer Lucy played a big role in the development of dance culture in Egypt - a regular at weddings and corporate events.

5. May Magrabi (Egypt)

Egyptian actress and dancer.

4. Bardis (Egypt)

Actress

3. Alla Kushnir (Ukraine)

Ukrainian dancer and participant in the Egyptian television program Al Rakesa.

2. Shakira al-Mysriya (Egypt)

In Egypt there is a local Shakira - al-Mysryya (Arabic - Egyptian). She is an actress, a dancer, and a singer.

1. Oksana Bazaeva (North Ossetia, Russia)

One of the finalists of the Egyptian TV program Al Rakesa, now one of the leading dancers in Egypt.

Belly dancing where to start. Basic belly dance moves

Belly dancing lessons for beginners may seem difficult, because at the same time you need to control every part of your body, move your arms beautifully, control your facial expressions, gaze, and smile. However, learning to belly dance can start with simple

By gradually performing the following dance movements, you can quickly and easily master this, at first glance, difficult direction:

• The basic belly dance movement is rocking. It must be performed correctly while standing on tiptoes. The legs need to be placed together, they bend slightly at the knees. Mentally draw a vertical line through your navel. Move your hips along this line, but the navel should remain motionless.
• Pendulum - the exercise technique is to lift the right thigh to the armpit, move it to the right side and lower it down again. We do the same with the left thigh.
• Circular rotations of the hips. It is important that your back is level and straight during movements. You need to imagine a circle in front of you, use your buttocks to outline it, while bending your lower back as much as possible.
• Circles. You need to describe a circle with your hips, while the pelvis needs to be pulled back, and the hip is thrown from top to bottom. The next laps must be non-stop. You can do circular rotations in the horizontal direction, vertical. They can be large, small, or medium. A new movement can result if movements are made in the frontal plane.
• Wave. In this case, you only need to move your hips. The upper body remains motionless. You need to stand on high half-toes, half a turn. You need to move in a vertical plane and describe a circle through the hip bones. It is possible to move forward or to the side. You can do side or frontal wave rotations.

Belly dancing for beginners. 0-4 Basic levels

You dream of mastering the enchanting art of oriental dance and are in search of a teacher, master, role model who will demonstrate new movements and give detailed explanations for them. But how can you realize your dream if you are busy at work for a long time or the teacher who inspires you lives in another city? Your dreams are destined to come true: Samira has prepared belly dancing lessons for beginners in Russian for you! Samira's lessons are well structured and provided with detailed explanations. The teacher's kindness puts students in a positive mood, and you will feel very comfortable, calm and confident in Samira's lessons.

There is an important advantage of belly dance lessons for beginners: you can watch them not in full, but in elements. Try to immediately begin performing the movements at the same time as the teacher. The more you train, the sooner the results will be noticeable. It is best to practice movements in front of a mirror. Organize your personal training space. This may not be a very large area, but a part of the room where you can move freely. The place you choose should evoke associations with training.

For those who are already taking belly dancing classes for beginners, video

-lessons can be a great addition to training. The video lesson will help you remember the movements covered in class and practice them as many times as you need. Be sure that at your next training session you will be the center of attention!

Sometimes life circumstances develop in such a way that we are forced to interrupt training for several months or several years. Even if you reach an advanced level during regular training, it will be difficult to return to it after a long break. In this case, belly dancing for beginners will be useful for you: the video will help you refresh your memory of the basic technique, and your body will definitely remember absolutely everything that you have done before. Soon you will master additional complex elements and conquer new heights of belly dancing!

The most important key to success when mastering the basic belly dancing technique is your desire to learn how to move beautifully, your persistence in practicing the elements and the joy of your achievements. Charming Samira invites you to plunge into the world of grace and magic of oriental dance!

Belly dancing is not only an art, but also a powerful means of healing

History of belly dancing

The origin of this dance style is associated with ancient Indian rituals, which were performed in the first millennium BC and were dedicated to fertility and the birth of new life. Since that time, belly dancing has changed beyond recognition, but some movements have survived to this day. Proof of this ancient history is also provided by ancient Egyptian manuscripts describing the performance techniques of Nile dancers.

A new beginning of the dance trend began in 1889, when the premiere show of oriental dancers was organized in the French capital. 37 years later, Lebanese Badia Masabni opened a cabaret in Cairo, copying the best establishments in Europe. It is this woman who is considered to be the creator of belly dance in its classical performance. She combined the flavor of the East, a European solo program and added a “snake” with her hands to get a technique known to all of us. Masabni’s work was continued by her students – Samia Gamal and Tahia Carioca. Samia presented the program in heels, and Tahia added Latin American rhythms.

Originating a thousand years BC, belly dancing has absorbed the customs of many cultures and civilizations. To this day, this art remains a symbol of femininity, grace and beauty.

Belly dance technique

The basis of belly dancing is considered to be harmony and plasticity of gestures, fiery rhythms, seductive costumes and grace of the dancer. During performance, it is important to maintain even breathing and highlight different techniques. When performing a movement with one part of the body, you need to monitor the immobility of the other. It is this skill that distinguishes professional performers.

The technique of oriental plastic surgery involves separate movements of the neck and hair (swinging hair and swinging rotations), arms (“snakes” with hands and arms), chest (shaking while standing, kneeling and leaning back), hips (“pendulums” inward, outward, figure eights, knee shakes, twists, hip drops and lifts, Egyptian step, arch), belly roll (waves from top to bottom, exhausts). The routines also use various steps (return, cross, arabesque), turns (rotations, “mill”), lumbar lunges, falls back and to the side.

To begin with, you shouldn’t follow all the rules. It’s better to learn to improvise, showing your temperament and freedom. And mastering the technical nuances will come with time. The main thing is effective and regular training with a good teacher.

The benefits of belly dancing

Ballydancing is an art that gives physical and spiritual health.
Regular exercise promotes flexibility and mobility of muscles, as well as smoothness and elasticity of the skin. They perfectly fight excess weight and fat deposits, making the figure attractive and slender. Just an hour of intense exercise can burn 300 calories. During training, not only your appearance changes, but also your mood. Girls become more confident in themselves, get rid of complexes and dissatisfaction with their own bodies.

The main benefits of belly dancing are:

• strengthening the back muscles;
• acceleration of metabolism;
• rapid weight loss;
• normalization of the gastrointestinal tract;
• preventing the development of gynecological diseases;
• increasing the elasticity of muscle tissue in the abdominal area;
• reducing pain during menstruation;
• combating stress and apathy.

People suffering from gastritis, scoliosis, adhesive disease, cervical erosion, prolapse of the vagina and uterus should master the eastern movements. Dance lessons improve the course of the disease and contribute to the healing process.

Despite all the advantages, such art is not accessible to everyone. There are a number of contraindications prohibiting such activities. This list includes severe flat feet, vertebral displacement, ovarian cyst, intervertebral hernia, malignant tumors, hypertension, cholecystitis, uterine fibroids, liver diseases, acute inflammatory or purulent processes, ischemia, varicose veins, heart disease, tuberculosis, acute bronchitis, aneurysm . It is also recommended to stop exercising during pregnancy.

Before starting classes, it is better to consult with a therapist or physical therapy doctor. You can make an appointment with a specialist on the medical portal medbooking.com.

Who is prohibited from doing Belly dance?

The temporary restrictions are clear, but are there permanent bans for those who wish to practice belly dancing to their advantage? This direction can cause harm to health in the following situations:

• Congenital flat feet. The problem is that a person spends most of this dance style on his toes, significantly loading the arch of the foot.
• Malignant tumors of various types.
• Serious heart problems: previous heart attack, pronounced tachycardia, mitral valve prolapse, heart disease, etc.

In pursuit of profit, in some dance studios and fitness centers there is a tendency to “rejuvenate” the clientele: groups for children are created, and gullible parents happily send their daughter to oriental dancing, wanting only the best for her.