Qinisa i-Core yakho ngalo Workout we-Viral Dance Move

-Delile

• Iconsi Elilodwa
• I-Classic Banana Skirt
• UJuju On Dat Beat
• UMilly Rock
• Hit Da Folks
• Buyekeza kwe-

Wonke umuntu unaye lowo mngani oyedwa ochuma kahle ekufundiseni nasekuboniseni iminyakazo yakamuva yokudansa ngegciwane. Noma ngabe uwena lowo mngane ozimisele wena noma cha, kunezizathu eziningi zokuphuma lapho futhi uzame okuthile okusha ngaphesheya komlenze we-stedy stanky wesikhathi esithile ekilabhini. Ukudansa kuphelele kunoma ngubani ozizwa njenge-cardio kungaba ukuhlukunyezwa; kuyisimo se-booster esheshayo kanye nokuzivocavoca okungathí sina.

Lokhu kuzivocavoca okwenziwe ngumdidiyeli we-choreographer kanye ne-Banana Skirt dance uTiana Hester uhlanganisa izindlela ezihamba phambili zomdanso we-virus ezisebenza ngokujulile umongo wakho. (Ngoba ubani ofuna ukwenza ama-crunches namapulangwe usuku lonke?) Sibukisa u-Tiana kuvidiyo, noma ukuze uthole isiqondiso esengeziwe, funda incazelo yakhe yokunyakaza ngakunye ngezansi. Futhi, noma ngabe ukude, usazothola ukuzivocavoca umzimba okuphelele futhi ushise ithani lamakhalori.

Iconsi Elilodwa

I-One Drop ukunyakaza kwehholo lokudansa elivela eJamaica. Isebenza i-abs, amathanga, amathole, nama-glutes. Ungabheja lokhu kuhamba kuzokwenza ujuluke futhi kuphakamise impango yakho!

A. Yima ngezinyawo ezifanayo, imilenze ububanzi ububanzi, amadolo akhiyiwe.

B. Guqa amadolo bese uncika phambili endaweni eyisicaba emuva.

C. Isinyathelo ngonyawo lwesokudla, ushintsha isisindo uye ngasohlangothini lwesokunene, ngenkathi uphakamisa umlenze wesobunxele uphakamise okhalweni bese uwushiya phansi.

I-Classic Banana Skirt

I-Classic Banana Skirt iyinhlanganisela yosuku lwanamuhla iTwerk neBanana Dance, eyenziwe yaduma nguJosephine Baker. Isebenza i-abs yakho, i-obliques, i-glutes, amathanga, nezingalo, futhi iqinisa wonke umgogodla wakho.

A. Yima ngezinyawo ezifanayo noma zivulwe kancane, kugobe amadolo.

B. Ukuhlala endaweni ye-squat, hambisa okhalo emuva naphambili, uvumele izingalo zibe freestyle.

UJuju On Dat Beat

I-Juju On Dat Beat inselele yokudansa edalwe umculi we-hip-hop u-Zay Hilfigerrr ehlanganisa ukunyakaza okune ndawonye. I-JJODB isebenza umzimba wakho wonke futhi idinga ukuthi uhambe ngokushesha, okusiza ukwakha ukubekezela namandla.

A. IJuju On Dat Beat: Yima ngonyawo olulodwa ngaphambi kolunye, kube sengathi ulungiselela ulungisi, izinyawo zijike zayedwa uhlangothi nomzimba ubheke phambili. Beka izingalo phambi komzimba, izibhakela zivaliwe, nezindololwane okhalweni. Umzimba wedwala ngaphambili emuva nangezingalo ezibheke phambili, ngenkathi uhambisa izingalo phezulu naphansi ngasikhathi sinye.

B. I-Slide Drop: Shelelelela ohlangothini olulodwa. Beka umlenze owodwa bese ugoba ube yi-squat amadolo abheke phambili noma aphumele emaceleni.

C. Shaya i-Da Folks, Ungayeki: Gcoba izingalo phambili phambi kwe-midsection kabili ngokunyakaza okuwela, eyodwa phezu kwenye. Ukubeka izingalo esimweni esithi "U", tshekisa umzimba ongaphezulu kancane ohlangothini, ushaya izingalo zombili ziqonde phambili ngenkathi uphakamisa umlenze owodwa ngesikhathi.

D. Ukugijimisa Umuntu Kulokho Ukushaya: Yima ngonyawo olulodwa phambi kolunye. Hambisa ngokunyakaza kwe- "pony", uhamba ngezingalo.

UMilly Rock

Idalwe ngumculi we-rap 2 Milly, lo mdanso usebenza wonke umnyombo wakho.

A. Yima izinyawo zihlukene ngobubanzi behlombe, umgogodla ubambene.

B. Slayidela kwesokudla ngenkathi uhambisa ingalo yesokudla ngokunyakaza kokushaya. Slayidela kwesokunxele ngenkathi uhambisa ingalo yesokunxele ngokunyakaza kokushaya. Ongakukhetha: Qhubeka ngokuslayida futhi ubeke izingalo ngaphezu kwekhanda endaweni yegoli lenkundla, izingalo ezizungezisayo kanye nomzimba womzimba ngendlela eyindilinga.

Hit Da Folks

Umdanso odumile oqale eColumbus, GA, iHit Da Folks uvula imilenze, izingalo, umnyombo kanye ne-glutes.

A. Yima ngezinyawo ububanzi bokubanda ehlombe. Punch phambili kabili, weqa ingalo eyodwa phezu kolunye.

B. Beka izingalo ngendlela ethi "U" bese utshekisa umzimba ongaphezulu kancane ohlangothini ngenkathi uphakamisa umlenze owodwa phezulu, uqinisekise ukuthi umlenze ophakamisayo uphambene nengalo eseduze nekhanda ngenkathi ushaya.

Buyekeza kwe-