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Instant dance workouts: Fun Moves to Get You Fit

Instant dance workouts: Fun Moves to Get You Fit

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Instant dance workouts: Fun Moves to Get You Fit

Lunghezza:
161 pagine
50 minuti
Pubblicato:
Jan 16, 2012
ISBN:
9781908864550
Formato:
Libro

Descrizione

Dancing can lift your spirits as well as firming your bottom, toning your thighs and flattening your tum. If someone told you could get fit by doing something that’s fun, sociable, makes you feel good and can only be done while listening to great music, you’d jump at the chance wouldn’t you? Dancing is all of that and more. This little book offers you the opportunity to learn from the dance experts to help you develop your fitness. Whether you’re a regular dancer or simply want to be better you’ll find some great tips and techniques that will improve your technique. Enjoy!
Pubblicato:
Jan 16, 2012
ISBN:
9781908864550
Formato:
Libro

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Instant dance workouts - Infinite Ideas

1

If the shoe fits

As with all other forms of exercise getting the right kit is essential if you’re going to get the most out of your workout and avoid injury. The most important piece of kit is your footwear – don’t let the fact that you’re not (necessarily) going to be running, leaping or skipping make you think that your old, tatty sneakers will do. Most dance will involve some high-impact moves so you need to make sure your foot is supported. Street dancing is probably the most high impact of the dance workouts so you’re probably best off picking a good cross-trainer – some of the major brands also make footwear especially for dance workouts. Once you’ve mastered the moves of salsa you might find a pair of dance heels helps to put you in a Latin mood and makes you feel the part but make sure they’re not too high and you do know what you’re doing. Finally if you take up Bollywood or belly dancing you might find that your teacher recommends that you do it barefoot to really get a feel for the dance and as neither of these forms of dance is high impact you should be fine without shoes.

2

Warming up

As dancing is a form of exercise, whichever type of dance you’re into, always warm up before a class to avoid injuries. You need to begin with some cardiovascular exercises to get your blood pumping and follow them with some moves to target individual muscles or muscle-groups. Take it at your own pace – if you’re new to exercise or returning after a long break from regular exercise go for a gentle warm up (lower impact and fewer repetitions) to begin with and increase the intensity gradually, workout by workout. Brisk walking, marching, jogging on the spot, skipping and star jumps are all great cardio exercises that you can do without having to leave your living room (just be careful to move the antiques out of the way before you start flinging your arms and legs around). Try to do at least five minutes of cardio work at the beginning of each session before moving on to specific muscle-group exercises.

3

Stretching a point – legs

Here are a couple of exercises to get your legs primed for dancing once you’ve done your cardio warm-up. First of all try lunges, which will really warm up your thighs and calves. Stand upright with your feet together. Now, keeping your upper body upright stride your right leg forward. Your right leg should be bent at the knee with your lower leg perpendicular to the floor and your thigh parallel with the floor with your foot flat on the floor. Your left leg should also be bent at the knee with your thigh perpendicular to the floor; your heel should be off the floor. Push off on your front foot and return to the starting position. Repeat on the opposite side. Next go for the plié squat. Stand with your feet about a

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