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Download "ВОСТОЧНЫЕ ТАНЦЫ | ТАНЕЦ ЖИВОТА (урок 1)"

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восточные танцы
восточные танцы уроки
танец живота
восточные танцы дома
восточные танцы - урок № 2 bellydance
Lesson
фитнес дома
танцы дома
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00:00:00
[music]
00:00:18
Hello, you are watching fitness online Tim
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study.ru today Shkodina
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Alexandra is with you And I am a teacher of the
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dance direction Tribal Fusion
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Tribal Fusion takes its roots from
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oriental dance, it is from this dance that
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you and I will begin today with us
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Natalya Elena and Ksenia they are
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my students and will help us
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today, you are ready, we start at
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the beginning of the foot
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in parallel,
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feel how it
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is trying to go deep inside into the
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floor a little ahead with the weight of the body
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to the outer surface to the inner one and
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begin to feel how the impulse of
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movement from the foot goes to the knee, all
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movements are very
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small from the knee feel the movement
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that goes to the
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hips from the hips smoothly the movement we feel
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in the spinal column
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head we will feel the hands
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Yeah this movement is the setting of
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our dance lesson for which
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we need to feel the whole body
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at the same time we feel
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[music]
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feet we feel the
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hips we feel the chest
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we feel the
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hands don’t lose attention from the
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fingers head the neck is
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relaxed perfectly And as soon as we have
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set ourselves up to build a neutral
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position What is a neutral
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position parallelism of
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the feet thighs inward the front part of the abs
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taut open Imagine that your
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chest is filled with
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love the top of the head is always able When
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you are surprised by something and small movements of your
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shoulders
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back
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is excellent the best moment - This is to
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get pleasure from every movement
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[music]
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work in turn left
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right
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shoulder feel the feet the press is pulled up the
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chest in a state of
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inhalation
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great shoulders go forward one at a time
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forward
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forward
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great And now let’s feel the movement
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shoulder elbow wrist
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Imagine that the air came from below and
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comes out through the right hand from below
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through the left hand movements
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lungs starts from the center
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Uh-huh Since according to the anatomy of movement, our
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arms do not start from the shoulder
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muscle formation occurs in
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the center, we continue the
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movement lungs the press is pulled up the
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chest in a state of inhalation shoulders are
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relaxed the top of the head is high
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Uh-huh great arms through the center Up
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through the sides but shoulders are at the bottom
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and turn the wrist and lower the handles
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down one more time through the
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side and
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down and one more
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movement relax your neck relax your face
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enjoy the movements
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shook off the hands felt freedom of
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movement great movement starts
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through the
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center good opening of the arms shoulders are lowered
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down one more time the
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center of the shoulders are lowered
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down
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relax and
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down excellent transition to the hips
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check the neutral position of the foot
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parallel to the tailbone on the floor the chest is
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bursting with love the crown is up the
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hips are moving
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slide slide the arms are
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open make sure that your knees
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are at the same
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level are
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also at the same
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level Try to isolate the movement of
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the chest this movement is only hips slide slide slide
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handles open smoothly
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go
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up
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good handles remained at the top shoulders
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dropped down the movement slide
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continues feel the movement in the
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hip
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joints let's start
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[music]
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handles
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perfectly fixed the position of the hips
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chest in a state of inhalation slide
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but now the chest is now
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Imagine that the hips are yours
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foundation movement of the chest
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from right to left You can fix your hands
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at hip level to check
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that your hips remain in place perfectly
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with each movement Try to
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relax the muscles of the face muscles of the
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neck well open the arms and continue to
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slide the chest but do not forget that the
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chest is always bursting with
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love top of the head high press pulled up
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slide
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continue perfectly feel the platform of
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the hips now are the foundation
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feel that in the slide of the chest
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your feet feet evenly distribute the
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weight of the
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body
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perfectly
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neutral compatible
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movement right point right point one more time
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right point right point more 1 2 3
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4 top of the head hold excellent good change
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sides hips left center chest left
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center one more time center Yeah, let's continue
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split 3 more 4 3 2 center built up a
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neutral position chest in a
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state of inhalation let's make a couple movement of the
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shoulders
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[music]
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relaxed
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arms can be placed on the hips
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to fix their
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position when the chest moves
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up, we make sure that the back muscles do not
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go back to the center Uh-huh, remember the rule
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here we are modest here we are proud here we are
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surprised Uh-huh, we continue to move the
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chest
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Uh-huh And another
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section 3, the same thing, we increase the speed
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twice and once d we try to
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relax the muscles of the neck, relax the muscles of the face, relax the arms of the
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feet in parallel more 4 3 2
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perfectly forming the neutral position I
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will always remind you about it
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because the neutral position is your healthy
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lower back movement knees
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soft hips inward chest
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open movement to the center to the center the
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chest is funda
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excellent good feeling that the lively tummy
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goes inside under the ribs
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Uh-huh avoid positions too far
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back this is a huge load on the lower back
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more inwards inward more modest even more
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modest oriental dance is a dance of
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sensuality It is always
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hidden
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we continue with more hands smoothly up Yeah
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shoulders down long neck Yeah the same
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movements Tempo one two times two times two
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times two neck
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relaxed Well done, continue smoothly
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arms diverge to the side neck long
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more 4 3 2 1 combine movement chest
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up down hips inward to place
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up down inward to place continue
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up down inward to place still up
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down inward continue with these
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movements watch the lower back Since
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when moving up very often there are
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mistakes when moving the buttocks back watch
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Uh-huh still up down inward to the place still up
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down inward everything is the same pace and
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up inward up inward up inward we
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continue to do what we do and
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remember always relax do not over-
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tighten unnecessary muscles the face should be
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constantly relaxed another 4 3 2 1 good, let's
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release the tension from the
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shoulders one more circle okay slightly
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change the position of the feet Yeah, feel
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every joint, every
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toe knees of the hips Great,
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we're moving on again to the
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position of working with the hips of the feet
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parallel at the width of the iliac
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bones
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inward opened always pulled remember the
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rules modest Lovers proud
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surprised slide to the side
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[music]
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taken away movement
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one
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more time Well done shoulders
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relaxed one two times two feel the
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feet feet parallel
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avoid the position of the buttocks going
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back the main
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mistake load on the lower back modest
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Uh-huh again and once again
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smoothly move your arms up Uh-huh we continue
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to do what we are still doing is the neck is
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relaxed smoothly with the arms to the side 4 3 2
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and now
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change slide hip
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forward slide thigh forward slide forward
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hold the chest Yeah slide forward
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Imagine that now the house is turned
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upside down and the foundation is the
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chest all movements are made
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in the lower part of the thigh chest the cell
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rises up from inhalation, but the breath is
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free, don’t hold back your
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breath, dance is always
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relaxation, do what you
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feel, do as you
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still feel
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[music]
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arms up great, shoulders down neck
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relaxed Yeah,
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smoothly lower the arms Well done, the
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center has been rebuilt now
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our hips will draw a circle
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was presented on the floor someone drew you a
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Circle We will draw it only with the hips
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slide to the left a little
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forward slide to the right and inward slide slide slide
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slide here as in the previous
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case the chest is the
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foundation around the foundation the
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hips work while the shoulders are
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lowered well avoid mistakes
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gone
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Ivanki
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[music]
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continue Yeah let's change sides let
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's go again two shoulders down
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two
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times two four 3 2 well shook off
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the tension from the shoulders neck arms
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Yeah felt the
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feet great well done we
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continue we move on to the
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bump pass howl now we
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have the left leg here we are all also
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modest proud surprised the supporting
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knees are a little soft this will allow
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us to absorb well perfectly with
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the help of the Oblique muscles the thigh up down up
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down and avoid sliding the
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chest up Imagine that the
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thigh goes under the arm Yeah great a little
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faster up up Imagine
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now there is a drum here and you
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want to hit this
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drum with your hip Yeah also bump bump shoulders
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relaxed neck long and from every
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movement we get pleasure smoothly
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arms go up and also
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Yeah smoothly down four 3 2 Well done let's
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change the leg the support is the right leg squat pulled in opened
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opened shoulders
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neck long let's start bumping with left
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side pull up up lowered up
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lowered keep the ribs at the same level
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up up Well done, we
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continue again And here, too, there is a
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drum, every time the thigh laughs to
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hit this drum higher higher higher
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still the chest is in place the neck is
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relaxed more 4 3 2 Well done Now we
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will make blows but with a change of
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foot
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step hit dot step
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hit
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dot we get
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one dot one dot one dot one
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Well done but just hit the memory a little harder
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Uh-huh
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great the neck is relaxed and one time again
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Uh-huh Once again
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with movement
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[music]
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bump
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back as well as forward forward point
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forward point forward Point a little bit
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Back all together great Yeah
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good movement
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bump pass we'll analyze the movement
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[music]
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drops pulled in opened pulled
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pull up the hip Up with the help of the Oblique
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muscles don't change the position of the shoulder up and
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from here comes the fall attention the fall
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goes to the supporting leg on the supporting leg, it
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absorbs the movement
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Uh-huh
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DPS DPS DPS we watch the shoulders, they are
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relaxed Well done, we
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continue everything the same but the tempo of the DPS is
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still smoothly handles
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up Good Yeah, now let’s imagine that
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the drum is at the bottom and we hit it harder
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Uh-huh 4 3 2 one change of legs good
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right support pulled in opened pulled
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hip up DPS hip up DPS
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I remind you that DPS is falling on the
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supporting leg Yeah DPS a little faster up
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also watch your shoulders, they should
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be relaxed
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neck
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relaxed crown up
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A little stronger stronger
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Well done change of legs DPS dot DPS dot
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DPS dot DPS still
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remember we
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continue with these movements from
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drops in space or back forward we
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go back back back back
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Yeah good Now you and I will make a
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chain of movements moving forward we
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will do bump blows up bump dot
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bump dot bump dot bump dot After
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four blows up we move away back we
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make a fall we make drops dot
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drops dot DPS dot DPS forward bump
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bump dot
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left
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right left
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back DPS change leg
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DPS go forward bump p drum up aha
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aa a drop
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boom boom
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boom boom one more time up neck
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relaxed 4 3 2 1 Okay Let's do it step
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back
00:21:42
pulled in opened pulled took a
00:21:45
breath and
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exhaled
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well slightly relieved the tension from the shoulders
00:21:54
now we will make a chain of
00:21:55
movement forward back m elements with shoulders
00:22:00
shoulders back back back back
00:22:05
Yeah good Let's push the
00:22:11
shoulders a little more Well done
00:22:14
bump dot
00:22:18
bump dot more
00:22:21
bump point last
00:22:24
bump point shoulders four
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3 2 1 start DPS
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DPS
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point DPS
00:22:38
point
00:22:40
DPS point last movement DPS
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point a little faster first 1 2 3 4 5
00:22:50
6 7 bam 1 2 3 4 5 6 well done forward bumps
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1 2 3 shoulders Yeah moving back DPS drops
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DPS DPS shoulders Uh-huh Well done after the movement of
00:23:12
moving back, we remember the movement of the figure
00:23:15
eight to the side
00:23:18
forward to the side forward Uh-huh, make sure
00:23:23
that the chest is in place
00:23:27
inhale
00:23:30
long neck top of the head up 1 2 3 4 5 6 7
00:23:38
Great, you and I will make a small
00:23:41
movement to combine the figure eight with a circular
00:23:45
movement
00:23:46
Forward forward forward
00:23:48
stayed on the right side
00:23:52
and in a circle
00:23:54
Yeah and went to the point ready 1 2 3 4 5
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6 7 one more time 1 2 3 4 5 6 one last
00:24:11
time let's repeat 1 2 3 4 5 6 7 8 Well done,
00:24:19
ready to start
00:24:21
over moving forward making bumps
00:24:25
ready let's go once 2 3 4 shoulders 5 6 7
00:24:32
drop from back 1 2 3 4 shoulders 5 6 7
00:24:38
figure eight 1 2 3 4 5 6 7 8 yep, we've
00:24:47
already got a little dance, I suggest
00:24:50
repeating it one more time and learning
00:24:52
a few more movements ready let's go 1 2 3
00:24:58
4 shoulders shoulders shoulders back 1 2 3 4 shoulders
00:25:06
shoulders figure eight and 1 2 3 4 Circle 5 6 7 in
00:25:15
Excellent, today we will look at
00:25:18
another figure eight movement, but this time it is voluminous,
00:25:21
or this movement is called May
00:25:25
toe up
00:25:28
in itself opened, pulled, always
00:25:32
leave the supporting leg to
00:25:34
dry out a little, this will make it possible to
00:25:37
absorb the movement very well; the hip
00:25:39
goes up;
00:25:56
secured at the top, the rib remains in place;
00:25:58
movement to the
00:26:02
side movement down and into place
00:26:07
up to the
00:26:09
side down and into place a little
00:26:13
faster
00:26:14
once
00:26:16
once again keep the chest in a
00:26:20
state of
00:26:21
inhalation Well done just above the movement of the hip,
00:26:25
feel how your hands begin to work on the
00:26:27
hip
00:26:28
joint
00:26:32
4
00:26:33
3 2 one Well done, let's repeat the same thing
00:26:39
on the left side are ready perfectly hip
00:26:43
up hold the ribs slide to the side
00:26:47
feel this movement several times the
00:26:50
hip is in the upper position but at
00:26:52
the same time it slides lowered
00:26:56
down center
00:27:00
compatible to the
00:27:02
side
00:27:03
down center up chest hold to the side
00:27:09
down center and one time one
00:27:14
You see that it’s so
00:27:18
simple shoulders
00:27:20
open chest in a state of
00:27:23
inhalation crown
00:27:25
at the top still enjoy
00:27:29
every movement 4 3 2
00:27:34
combine the right thigh up to the side
00:27:38
down the center left thigh up to the side
00:27:44
down the center combine the two movements and we
00:27:47
get a figure eight ready let’s go
00:27:52
once the
00:27:54
center
00:27:55
once the center one
00:27:58
more time the center one more time the same thing
00:28:01
only a little faster
00:28:30
works more You will feel how stronger
00:28:32
it begins to stretch If you
00:28:36
go On your toes You can raise your hip
00:28:39
[music]
00:28:45
higher Well, it’s worth adding this movement to
00:28:48
our previous
00:28:52
[music]
00:28:56
ligamentous 5 6 7 DPS 1 2 3 shoulders 5 6 7 8
00:29:07
1 2 3 4 5 6 7 attention one two point One
00:29:17
two point Well done, let's repeat it
00:29:22
again 4 3 2 let's go one time 2 3 4 5 6 7 8 1 2 3 4 5 6
00:29:35
7 hip and one 2 3 4 5 6 7 volume
00:29:50
eight 1 two hold in the other
00:29:55
side one
00:29:58
two we hold first and bump bump bump bump
00:30:05
shoulders op Yeah we move back with drops and
00:30:11
DPS DPS DPS DPS
00:30:16
shoulders well done Great eight and One 2
00:30:23
3 we hold Circle 5 6 se
00:30:28
center eight one two point to the
00:30:33
other side one two point the last
00:30:39
movement with the eight during the point, you
00:30:42
can move your head to the side,
00:30:45
thereby you add emphasis on the hip, let
00:30:48
's try ready with
00:30:56
figure eight accent well done one two three again one time
00:31:04
two more one time two and with this
00:31:09
movement first and bam clearer movement
00:31:13
each movement clearly
00:31:17
shoulders move back perfectly trops
00:31:21
drop of the hips
00:31:24
Yeah
00:31:26
shoulders
00:31:27
great figure eight in the plane section
00:31:31
3 4 5 6 7 center section
00:31:41
emphasis with the head on the hip Well done, two
00:31:46
emphasis with the head on the hip
00:31:49
great a little bit
00:31:52
[music] let's
00:31:56
relax stretched
00:31:58
the legs
00:32:03
relaxed we will learn that
00:32:06
movement which is the pearl of
00:32:08
oriental dances this
00:32:26
tryasolobova,
00:32:30
watch the position of the chest and
00:32:32
if the chest goes down,
00:32:35
believe me, you will get a shaking, but not
00:32:37
the stomach a little higher
00:32:41
Uh-huh Try not to
00:32:44
overextend the shaking through the tension
00:32:47
will take the tension into your face, relax your
00:32:51
face and just have fun
00:32:56
Uh-huh great Well done hands through the center
00:32:59
up Uh-huh,
00:33:02
check your breathing free shoulders are
00:33:05
relaxed Yeah,
00:33:06
lowered
00:33:09
the arms again through the center
00:33:12
up,
00:33:14
lowered them perfectly in the other direction,
00:33:17
repeat the same movement with the hands,
00:33:22
but make a movement up and lower
00:33:28
to the right again, move up and lower
00:33:32
to the left Well done, everything is the same, only with the
00:33:36
cassock, check the knees
00:33:39
are working, neutral position, don’t
00:33:42
forget about the
00:33:46
lumbar inhale neck
00:33:50
relaxed 4 3D hands 1D 3 4 5 6 7
00:33:59
more
00:34:01
Uh-huh one more time hands up Uh-huh, take it to the
00:34:07
side Well done
00:34:09
up, great, move it to the
00:34:12
side opened your hands
00:34:16
[music]
00:34:27
you can’t do it, don’t
00:34:29
worry Everything is possible, the main thing is
00:34:32
patience and training as soon as you
00:34:36
feel somewhere that movement When
00:34:39
you already feel it you have it after
00:34:42
a while most often it can
00:34:44
get lost again start from the base smoothly
00:34:47
raster site knees increase the speed
00:34:51
and start like this every time until you
00:34:54
feel that while pressing the
00:34:57
borscht you can safely do this
00:35:02
wagtail 1 2 3 4 5 6 7 more
00:35:09
up great down next movement
00:35:16
[music]
00:35:25
wagtails
00:35:28
Up and to the side and now in the center in the
00:35:32
center
00:35:34
up and
00:35:36
opened four T let's start over with the bump
00:35:42
One 2 3 shoulders p six speed Choose your
00:35:50
own shoulders and rops DPS DPS DPS shoulders
00:35:57
Yeah
00:35:59
great eight to the side Uh-huh
00:36:04
delayed in a circle 4 3 2 volumetric
00:36:10
eight 1 2 head hip one more time
00:36:17
two times head hip excellent
00:36:24
[music]
00:36:26
3 4 5 6 7
00:36:32
center and also shoulders
00:36:37
Yeah we continue just
00:36:40
shaking the shaking movement and the movement of the shoulders
00:36:44
goes on a little already from a different level but
00:36:48
try to feel how
00:36:50
free you are in the shaking movement to
00:36:54
turn on your
00:36:55
shoulders there is only one way to remove
00:36:59
unnecessary muscles of thought from your head and just
00:37:02
continue to do what you are doing
00:37:05
ready
00:37:08
first shoulders lowered the top of your head pulled out
00:37:12
pulled your
00:37:14
abs 4 3 2 1 hop hop hop
00:37:19
hop shoulders
00:37:24
Yeah well done DPS back boom boom che hips
00:37:31
Yeah
00:37:33
shoulders great Well done hips and 1 2 3 4 in a
00:37:41
circle 5 6 se volumetric eight times two
00:37:49
Pooh Well done one more time two
00:37:55
[music] one more time
00:37:56
two to the side Yeah one more time
00:38:03
split two in the center
00:38:07
1D 3 let's add shoulders 4
00:38:13
3D Well done one more time hop hop hop hop there
00:38:20
can be variations Uh-huh great let's go
00:38:24
back pum pam pum pam shoulders
00:38:31
Uh-huh great hips and one two hop in a circle
00:38:40
5 6 7 eight times two and well done one
00:38:47
two
00:38:52
[music]
00:38:56
down Well done up
00:39:00
Uh-huh down through the center one
00:39:05
two
00:39:07
Uh-huh shoulders
00:39:11
Uh-huh good shake off the legs a little
00:39:16
if they are tired shake off the
00:39:20
shoulders well
00:39:25
relaxed
00:39:27
continue moving shimi hips now
00:39:30
shimmy
00:39:32
shoulders neutral position shoulder moves
00:39:36
forward back forward back with the movement of the
00:39:41
shoulder realize that during this
00:39:44
movement the shoulder blade is also moving
00:39:47
Uh-huh now two shoulders work one
00:39:52
forward the other back feel this
00:39:55
movement but when moving feel your
00:39:57
shoulder blade Yeah hips
00:39:59
tucked chest in
00:40:03
a state of inhalation neck relaxed
00:40:06
increasing the speed of movements More well done
00:40:13
4 3 2 shook off the
00:40:20
hands well and repeat one more time forward forward Yeah
00:40:26
increasing the speed of movement
00:40:29
continue to do what we are doing to
00:40:32
follow the movement of the shoulders, the scapula is also
00:40:35
included in the work
00:40:38
Uh-huh, exclude movement in the hips shimi,
00:40:43
only the chest
00:40:46
is involved in the shoulder shoulder blade
00:40:50
Uh-huh 4 3 2 1 ok
00:40:57
to our final movement we
00:40:59
will add shimi shoulders ready from the very
00:41:03
beginning let's go and hop hop hop hop
00:41:11
Uh-huh 4 3D drop hop hop hop hop
00:41:20
shoulders
00:41:22
excellent hips figure
00:41:25
eight Uh-huh stopped in a circle
00:41:30
n excellent volumetric figure eight one
00:41:36
two more times one
00:41:41
two shimi one two to the side three more and one
00:41:49
two to the
00:41:51
side through the center
00:41:54
1D t 3 4 5 6 7 shimi shoulders 1 2 3 4 and
00:42:08
another 3 2 1 to the last movement with shimi
00:42:14
shoulders we will connect the steps we will do
00:42:17
Step forward forward forward Point Back back back
00:42:23
point right left right
00:42:30
everything is very simple left right the most
00:42:34
important thing is to relax shimi hop hop hop and
00:42:40
back
00:42:42
hop Well done, let's repeat it again
00:42:47
and
00:42:49
great Don't be so serious
00:42:52
relax great bump and hop
00:42:58
hop
00:43:00
shoulders variations are welcome
00:43:03
move to DPS DPS
00:43:07
DPS Well done
00:43:11
shoulders
00:43:13
move to the hips one two to the
00:43:17
side hold in a circle hop Yeah great
00:43:23
eight times two head to the side of the hip two
00:43:29
more
00:43:31
times three shimi 1 2 3 4 more once 1 2 3
00:43:42
through the
00:43:45
center 3 4 shoulders 5 Six And now let's go
00:43:52
forward and one two 3 4 back
00:43:59
1D 3 and one more time 2 3 4 and
00:44:09
1D and now first and hop hop hop hop
00:44:17
shoulders po
00:44:19
Uh-huh Well done continue hop hop more fun
00:44:26
hop shoulders
00:44:28
Yeah we go over the figure eight hips and once two
00:44:35
left in a
00:44:37
circle Yeah a volumetric eight
00:44:43
and to the other side and
00:44:48
section
00:44:49
four shimi 1 2 3 4 5 6 7 in the center 1 2
00:45:03
3 4re shoulders 5 6 7 shimi shoulders we go once 2
00:45:13
3 4 and 1 2 3 let's walk one more time
00:45:21
1D 3 4 and back again
00:45:26
2 3 times Well done shook off
00:45:32
the arms
00:45:34
pulled in opened
00:45:38
pulled some more small movements with the
00:45:42
chest to the side slide to the side slide to the
00:45:47
side slide to the side slide let's
00:45:50
try to
00:45:52
add a movement to these movements shim shoulders
00:45:56
shim shim shimi shimi
00:46:01
Yeah great look how shimi
00:46:05
relaxes all the muscles Yeah
00:46:09
n four three let's try first and hop hop
00:46:17
hop hop shoulders variations don't forget
00:46:21
Be free in your movements and trops
00:46:26
trops trops trops Yeah softer
00:46:32
body great to the side 1 2 3
00:46:38
4 5 6 7 8 1 two left the head and split the two again
00:46:52
good shimi once two 2 3 4 stronger
00:46:58
knees
00:46:59
Yeah the chest doesn't fall in the center
00:47:03
up
00:47:04
Yeah to the side turn on the shoulders op op Yeah and
00:47:11
now shimi slide 1 2 t we go forward 5
00:47:19
6 sem we go back and 1 2 3 and again slide
00:47:27
hop hop ready to start first all
00:47:31
together hop hop hop sharper blows Uh-huh
00:47:38
shoulders
00:47:39
Well done drops
00:47:42
bam hip falls very clearly Uh-huh
00:47:47
shoulders Well done moving the hips
00:47:52
krg Uh-huh hop and more
00:47:57
Uh-huh great figure eight volumetric times two
00:48:03
head to the side of the hip Well done
00:48:07
split two shimi
00:48:09
times 2 3 4 one more time 5 6 7 in the center
00:48:20
hop
00:48:22
Uh-huh, opened the shoulders
00:48:27
Well done, shimmy in the shoulders, let's go And we do
00:48:30
a slide I beg your pardon Uh-huh And now the
00:48:34
penetration
00:48:35
mm Uh-huh, we move back
00:48:40
PP Uh-huh And again, the
00:48:44
slide is
00:48:46
great,
00:48:49
great for doing a cool-down, let's
00:48:52
turn on all the
00:48:54
muscles, remember the feet are
00:48:57
parallel to you, the chest is
00:49:00
open, the top of the head up, first of all,
00:49:04
we relax the muscles of the face, don’t be so
00:49:07
serious with a serious face, Believe
00:49:10
me, you will never relax the muscles,
00:49:12
so we smile with our face, smile with our whole
00:49:15
body and begin to feel
00:49:17
the space between the shoulder joints,
00:49:20
how far it is, excellent, while
00:49:23
all the muscles stretch, forearms, biceps, deltoid
00:49:27
pectoralis, all the same on the
00:49:30
other hand we pull ourselves to the sides and
00:49:34
now we try to feel the
00:49:36
distance from the tailbone to the top of the head, we stretch
00:49:39
up and don’t forget that here we are
00:49:42
modest, we stretch up a little, we
00:49:48
move our
00:49:50
feet along the floor. now the
00:49:55
movement of the leg is pulled as far away
00:49:58
from you as possible, the abs are pulled up and the arms
00:50:01
are stretched up, feel how far
00:50:05
your wrists are from the foot Yeah, on the
00:50:09
other
00:50:11
side the other leg is how far away Well done
00:50:16
Good And again to the side
00:50:18
[music]
00:50:20
Yeah
00:50:21
perfectly
00:50:23
pulled in pulled the chest open
00:50:27
right we place the handle on the left thigh, the left
00:50:31
handle is up and we stretch as if we want to
00:50:35
pull something at the top by the bell, we stretch
00:50:38
up leaving the arm straight, we tilt, stretch the
00:50:41
oblique muscles of the thigh and
00:50:45
remain parallel to the floor,
00:50:50
we also relax the neck, change position, left hand
00:50:54
to right right
00:50:56
up, pull the bell rib
00:51:00
Bend as high as possible, we feel how the
00:51:04
oblique muscles are stretching, the neck is
00:51:07
relaxed, we are still stretching well.
00:51:12
Well done, in order to stretch the pectoral
00:51:16
muscles and back muscles, we will make the wrists
00:51:21
align the back part to the center of the
00:51:24
chest, the press pulled and
00:51:26
try to combine the elbow and
00:51:29
we will feel how the back muscles are stretched, but
00:51:32
at the same time we watch behind the press, the abdominal muscles are
00:51:36
pulled up, we lower the head
00:51:39
down
00:51:40
well, we returned to the starting
00:51:43
position, the handles are locked back, while we
00:51:47
watch the press, the shoulders are pulled down,
00:51:51
how comfortable we bring it
00:51:54
up, excellent. Well done,
00:51:57
once again, they
00:52:00
pulled well to stretch the
00:52:03
muscles of the legs of the feet in parallel, the right leg
00:52:07
comes out in a straight line back, the
00:52:12
springs heel up down continue to
00:52:15
do what you are
00:52:16
doing movement down we feel how the
00:52:19
calf muscle is stretching the abdominal muscles are
00:52:22
tightened Do not go into a deflection
00:52:25
put it to the end and you feel How
00:52:28
the stretch smoothly spreads along the
00:52:31
entire leg
00:52:33
Uh-huh Well done change lunge the left leg in a
00:52:37
straight line make sure that the toes are pointing at
00:52:41
one point Well done springs springs and
00:52:46
put it to the end Yep, we feel a
00:52:49
stretch in the calf muscle, the shoulders are
00:52:51
relaxed, the abs are pulled up, the legs are
00:52:53
aligned and finally the
00:52:57
quadriceps, the front surface of the leg, we take
00:53:00
ourselves on the toe, we combine the knee with the
00:53:03
knee and pull the pelvis forward, a feeling of
00:53:07
stretching along the front surface of the thigh,
00:53:09
but we watch the abs Yeah,
00:53:13
modest,
00:53:15
great
00:53:17
change behind the other toe, we combine the knee
00:53:20
with the knee, we make sure that the abs are pulled up and the
00:53:24
thigh is pulled slightly forward, the
00:53:27
front surface of the thigh is stretched well Well done, let's
00:53:33
inhale and [
00:53:35
music] exhale
00:53:36
and inhale and exhale again
00:53:45
good shoulders
00:53:47
back today we taught you an
00:53:52
initial lesson. The most important thing is when you will you
00:53:55
train at home, remember one of the most
00:53:58
beautiful movements - this is a natural
00:54:01
movement, a natural movement - this is the one
00:54:04
that comes from your soul, this is, first of all,
00:54:06
enjoy every movement
00:54:09
Be with us All the
00:54:24
best [music]
00:54:32
N

Description:

Итак, вы ищете, чем можно заняться дома, и обратили свое внимание на восточные танцы? Тогда представленные здесь онлайн видео уроки – то, что вам нужно! Направление ведет тренер Александра Шкодина, восточные танцы с которой – это настоящее искусство, которое может прочувствовать и познать каждая женщина. Обратив внимание на этот курс, вы освоите основы восточных танцев, и сможете без труда двигаться дальше в этом невероятно красивом и широком направлении.

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