1, an easy-to-learn dance
1, Latin dance
The reasons are as follows: first, the basic skills of Latin dance are different from other dances and relatively low; Second, Latin dance is an emotional dance, and adults can better understand its style and express the dance language more accurately.
2. National dance
Reason: folk dance is easier and easier to practice. But it needs a certain foundation, and the national dance movements are softer and safer. The chance of injury is relatively low. For beginners, learning folk dance is a good choice.
3. Hip hop dance
Reason: Hip-Hop is a very popular dance belonging to the younger generation, which can be divided into two categories: hip-hop and Breaking. Break: Skilled street dance requires dancers to have high strength, flexibility and coordination. It belongs to a highly skilled sports dance, so it was first loved by domestic teenagers. Hip-Hop: Dance-style hip-hop, which has many styles, such as Poping, Locking, Electric, Turbo, House and so on. They don't need higher skills such as breaking, but they need more coordination and sense of dance, as well as flexibility and control of their limbs. Good hip-hop dancers also need to practice hard.
4. Belly dancing
Reason: Belly dancing can gently lose weight, build a slim waist, get rid of the fat around the belly, and also increase breast and thin waist. It will also make your body and mind healthy and cheerful.
2, the basic principles of exercise diet
1. Energy control:
Energy control is the first principle to be paid attention to in sports diet. Reducing the total dietary calories to about 85% of the original, plus aerobic exercise, can achieve a negative calorie balance without hunger, and the weight will drop steadily, by 2~3kg per month (average 0.5~0.7kg per week) and by 4~6kg in 3~4 months (after deducting the weight rebound).
2. Ensure the supply of nutrients such as protein;
Exercise diet should correct the wrong idea of "not eating meat to lose weight" and ensure the supply of excellent nutrients such as protein, polyunsaturated fatty acids, lecithin, calcium and iron needed for growth. Foods with low calories can replace foods with high calories, such as poultry meat, lean beef, horse meat and rabbit meat instead of fat meat and fat lean meat; Use milk and soybean milk instead of sweet drinks; Silver carp, crucian carp and carp are used to replace sardines, tuna and herring with high calorific value; Replace sugary and greasy desserts with eggs and bread for breakfast.
3. Keep a certain amount of food:
Adhere to the principle of this exercise diet because a certain volume and quantity of food can reduce psychological stress, hunger and fear. While reducing the high-sugar, high-fat and high-calorie diet, increase the intake of foods with high cellulose, large volume, strong satiety and low calorific value, such as beans, bean products, stem vegetables (such as celery, Chinese cabbage and rape) and melon vegetables (such as wax gourd and bitter gourd).
4. Proper drinking water is the key to losing weight;
In the process of controlling diet, if you limit the amount of water you drink, you will lose weight faster. But in the weight lost, fat only accounts for 13%, and water accounts for 84%; In the case of not restricting drinking water, although the speed of losing weight will be slower, fat will account for 25% and water will account for 75% of the weight lost. The actual amount of fat loss will be more, and the effect of weight loss will be better.