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СГОРЕВШИЕ ИЗНУТРИ: ЗАГАДКА ЧЕЛОВЕКА-ФАКЕЛА — ТОПЛЕС

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Channel: Илья MJTV Соколов

Танец

живота

Вина

и

Нина

2

урок

00:00:01

Bauer Sports and Power Dogs presents

00:00:08

belly dance exercises for beginners

00:01:42

Hi I'm Nina and I'm Vina we perform

00:01:46

belly dance all over the world including the

00:01:48

Middle East While

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studying belly dance we realized that it

00:01:52

allows you to develop every part of the body

00:01:54

especially the arms the abdominal muscles

00:01:57

training the abdomen allows you to have

00:01:59

good posture and the correct development of the

00:02:01

abdominal and back muscles and the ability to control and

00:02:05

beautifully move your arms, especially

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to emphasize female beauty,

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generally accepted abdominal exercises

00:02:11

require a lot of physical activity,

00:02:13

unlike them, our program gives you

00:02:15

quite simple and enjoyable exercises,

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let's start with the position of one leg

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in front of the other, cross your arms in front we

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move our arms apart, we breathe in this way, we move our

00:02:31

arms, exhale, inhale, our arms

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move smoothly, we cross,

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we move apart,

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this is an excellent exercise for connecting the

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movement of arms and legs,

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now the other leg is in front,

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we raise one arm above our head and

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place it behind our head, and with the other hand we

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pull it by the elbow.

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Now we bend over in the same direction,

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breathe evenly,

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then lower your hand in front of your chest and

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bend it to the shoulder with

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the other hand, again take the elbow and

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pull

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And now we turn

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now on the other side,

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slowly pull, stretch the side

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muscles,

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rotate your shoulders,

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cleaned Circle with your shoulders

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forward, up, back, down in a circle in a

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circle

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Try expand the chest when moving your

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shoulders back

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This exercise is very good for relieving

00:05:38

tension in the muscles of the upper back

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let's change the direction now when moving

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forward we try to expand the back forward

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now alternately with each shoulder and up

00:06:12

and up

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feel the pleasure of the movement

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and up and up and up

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now alternately with each shoulder forward

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forward

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forward

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if you want you can add movement to this with your

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knees

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spread your arms to the sides and rotate your

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hands back

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movement only in the wrist

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now in the other direction

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This is an excellent exercise for developing the muscles of the

00:07:17

arms and wrists

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and now in the opposite direction But

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together with the hips

00:07:49

from side

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to side

00:08:01

make sure that the hands hands described in a circle

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evenly

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As the hips move from

00:08:09

side to side

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dog from side to side

00:09:08

now we begin smooth movements from bottom to top from bottom to top from

00:10:02

side to side Sai, one palm

00:10:08

reaches into the other, the

00:10:18

hips also move from side to

00:10:21

side,

00:11:26

and now we place one hand up and behind the

00:11:29

head, the other in front of us and up to the

00:11:32

shoulder, sides behind the head in front of us, and to

00:11:37

the sides,

00:12:02

we place both hands behind the head and under the

00:12:05

head, as it were framing your face with your hands,

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we begin wave-like movements with your hands

00:12:19

from side to side from side to

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side,

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feel a slight resistance,

00:13:03

spread your arms to the sides and continue

00:13:06

wave-like movements up and up,

00:13:11

the movement goes from the shoulder to the elbow to the wrist,

00:13:16

ending with the fingers,

00:13:31

feel a slight resistance to the

00:13:33

moving hands, as if your hands

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are moving in water

00:13:47

moving with the hips

00:13:50

And now let's add stretching from side

00:13:54

to side with the

00:14:37

arms in the Egyptian pose, palms up, we

00:14:40

begin to move the chest from

00:14:42

side to side, we try to keep the

00:14:44

upper body level, while we

00:14:46

work with the chest and sides to the

00:14:49

side,

00:14:56

keep the elbows parallel to the shoulder. You

00:14:59

force the biceps and triceps to work

00:15:05

you also tense the muscles

00:15:11

lower your arms in the Egyptian pose with your palms facing

00:15:14

down continue to move your chest

00:15:16

forward back

00:15:31

Try to keep your lower body

00:15:33

motionless moving only your

00:15:35

chest kitos

00:15:37

Try to keep your wrists

00:15:39

tense and motionless

00:15:45

and now shift the position of the hand on the belt

00:15:48

continue to move the chest

00:15:51

forward back

00:16:05

remember that the arms should be motionless

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palms lie on the belt

00:16:31

diagonally return to the reverse

00:16:34

position diagonally vertical

00:16:37

position diagonal Vertical

00:16:58

now in the other direction diagonally

00:17:02

return vertical position

00:18:14

and now move the chest in a

00:18:17

semicircle from side to side

00:18:20

from side to side

00:18:51

spread the arms to the sides raise the

00:18:54

chest up and throw it down and up

00:18:58

down up down

00:19:08

feel the tension of the muscles of the

00:19:11

chest and when moving up and down

00:19:18

m using the muscles of the chest push

00:19:22

it forward lift it up move it back lower it

00:19:26

down and again forward up back down

00:19:33

and again forward up back down

00:20:00

now repeat the same thing with

00:20:02

continuous movements in a circle up and

00:20:06

up

00:20:18

This is an excellent exercise for the muscles of the chest

00:20:38

and now let's do a few exercises

00:20:41

on the floor

00:20:45

up, leaning on your arms and legs,

00:20:49

we begin to rotate your hips, we rotate again once

00:20:55

again,

00:21:05

keep your hips weighted and your body straight, these are

00:21:10

excellent exercises for many muscle groups

00:21:29

we put one leg on the other

00:21:34

and draw in the abdominal muscles relax draw in

00:21:37

relax

00:21:52

hold the body straight continue to draw in relax draw in

00:21:57

relax

00:22:01

and now draw in twice as fast

00:22:11

feel how the abdominal muscles work

00:22:51

now the other leg up Denis and up

00:22:56

down a Vera and slowly down

00:23:03

we feel How the muscles of the lower abs work:

00:23:22

we put one leg on top of the other, we lift and

00:23:26

hold,

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we feel how the abdominal muscles tense, we

00:23:41

continue to hold

00:23:59

and slowly lower,

00:24:01

we lie on our backs with our arms crossed on our chest, we

00:24:05

raise our head, trying to reach our chest with our

00:24:07

chin, up down, up

00:24:11

down our shoulders do not touch the floor,

00:24:16

we try to

00:24:25

feel the tension in the muscles,

00:25:05

we lift legs perpendicular to the floor,

00:25:08

bring the body closer to the legs, crossing and

00:25:11

spreading the arms, lifting, lowering, raising,

00:25:14

lowering, and raising, lowering, raising, lowering, arms crossing, spreading, rising,

00:25:30

lowering, continuing to move

00:25:40

each hand with the right left, stretching,

00:25:43

still moving the arms smoothly,

00:25:53

feeling how the abdominal muscles heat up,

00:26:18

feeling how the lateral abdominal muscles work

00:26:20

A and up and up and up

00:26:37

turn to the other side

00:26:42

keep your knees together

00:26:44

reach for your hands and up and up and

00:26:49

up is a

00:26:54

great exercise for the lateral muscles

00:27:00

Try not to lower your arms

00:27:10

lie on your back Legs with your arms extended behind your

00:27:14

head

00:27:15

pull in your stomach

00:27:17

stretch with your whole body

00:27:20

and relax

00:27:39

change the position in the position on

00:27:45

rise on your stomach on your hands

00:27:49

and pull your head back,

00:28:28

put your hands behind your back and clasp your fingers

00:28:32

in a lock,

00:28:35

breathe evenly

00:28:41

Try to relax your muscles

00:28:44

As you straighten your

00:28:59

arms as far back as possible,

00:29:03

opening your shoulders and chest,

00:29:24

feel how the lateral muscles stretch slowly

00:29:27

and the tension weakens

00:29:36

ends now stretch into the other side

00:29:41

we lean on the other hand we feel how the

00:29:44

muscles stretch, the tension is relieved

00:29:53

we try to relax as much as possible

00:29:59

Yes and up

00:30:03

we take a vertical position

00:30:05

we try to relax the muscles we

00:30:09

begin a slow rotation of the head to the

00:30:12

side

00:30:13

back

00:30:16

to the other side

00:30:42

we try to feel how the

00:30:45

neck muscles relax

00:31:01

Vina and Nina teach and perform

00:31:04

throughout the world including the Middle East They

00:31:06

have been involved in over 70

00:31:09

films, television programs and

00:31:11

music videos including a

00:31:13

National Academy award they studied

00:31:16

belly dance in Cairo Egypt with renowned

00:31:19

raki teacher Hassan they also

00:31:22

formally studied ballet Indian

00:31:24

folk dance and Indian

00:31:25

classical dance executive

00:31:28

producers dwight hillson harry Goldman

00:31:31

David Nikahara director David Nikahara

00:31:36

cinematographer Julian Hetman composer Ron

00:31:39

Wagner choreography Vina and Nina Bedasha

00:31:42

dance consultant

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