How to body roll dance

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Booty Pop and Body Roll Dance Workout - Fitness and Exercise Videos

Booty Pop and Body Roll Dance Workout - Fitness and Exercise Videos | Grokker

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How to learn to dance body dance

Body dance is a fitness program from a series of dance aerobics, which promises fast results with the preservation of the effect (9 kilograms in a month with a frequency of 5 times a week). The complex consists of a warm-up and several intense exercises. To learn how to learn to dance body dance, read on.


The warm-up exercises are quite simple, you can even replace them with your favorite dance moves, just remember to alternate: one movement for the legs, one for the body, one for the legs, another for the arms and so on. A warm-up is essential to warm up the muscles and speed up blood flow. Do it for 10 minutes with energetic music.

Shoulder girdle

After warming up, we immediately move on to movements aimed at working the shoulder girdle. Quickly and sharply raise your shoulders as high as possible, lowering more slowly. At this time, walk back and forth at an energetic pace, raising your knees to the beat of your shoulders.

Quickly and sharply raise your hands from behind your head up, throwing out your fingers. The elbows are not mobile, the arms go down more slowly than they go up. Do not forget about the side step, from side to side, you must be on the move all the time.

Next, we spread our arms and bring the shoulder blades together, all at the same pace: quickly and sharply. We add steps with lunges on the left and right legs in turn.

In a similar manner, do a few more exercises for the shoulder girdle area (bringing your arms bent at the elbows in front of you, swinging your arms in front of you) or do the first three exercises again, but in random order.

Front surface of the thigh

We spread our legs shoulder-width apart, toes look outward, squat in an intense rhythm, but not deep, stretching our arms up in time with squats

Bring the left leg back and extend the arm in front of you. We perform swings. To fast music, so that the toe of the foot touches the palm of your hand. We repeat with the right leg. If doing swings in this way is difficult, try doing them with a slightly bent leg.

We swing to the side, making sure that the toe is pulled up. To maintain balance, when swinging with the right leg, we keep the left arm extended to the side, and the right arm in front of us, for the left leg, vice versa.


Lean on a chair or lie on the floor and quickly and sharply begin to reach the buttock with your heel. First, with the heel of the left foot, the right buttock, then with the heel of the left foot, the left buttock. For the right leg, the opposite is true.

Now we stretch, lean forward and continue to make progressive movements to the music, move the pelvis as far back as possible (if you do exercises on the floor, you can stretch while sitting on the buttocks).

Inner thighs and buttocks

Bring your bent knees in and out, absorbing movement with a springy motion. Perform mixing - breeding at least 10 times. Followed by jumping crosswise. We jump easily, on toes, bringing our legs crosswise and spreading apart, feeling how the inner side of the thigh tenses.

We swing for balance. We take the leg to the side and raise it to the maximum height, now we begin to balance with the leg, up and down. We do 20 times on each side.

It's time for back swings. We do them with effort, moving the leg up as far as possible. We do 20-25 times for each leg. After this movement, we move on to rolls on the buttocks. We sit on the ass and roll over to the left side, and push the right leg back and forth, as when you sit down comfortably. Now we roll onto the right buttock and take out the vered - back the left leg. We continue until tired.

These are not all the exercises from the program, but this is quite enough for the first time to learn how to dance body dance and lose three annoying kilograms.

Jazz (principles, terms)

ARCH [arch] - arch, back deflection of the torso.
ALLONGE, ARRONDIE [alonge, arondi] - the position of a rounded or elongated arm.
ASSEMBLE [assembly] - a jump from one leg to two is performed with the legs abducted in a given direction and collecting the legs during the jump together.
BODY ROLL [body roll] - a group of torso tilts associated with alternately moving the center of the body in the lateral or frontal plane (synonymous with 'wave').
BOUNCE [bounce] - springboard swaying up and down, mainly occurs either due to flexion and extension of the knees, or pulsating tilts of the torso.
BATTEMENT TENDU [batman tandu] - the movement of the leg, which is retracted to the toe forward, backward or to the side with a sliding motion. In modern jazz dance, it is also performed in parallel positions.
BRUCH [brush] - sliding or smearing the whole foot on the floor before opening the leg into the air or when closing into position.

CONTRACTION [contraction] - compression, reduction of the volume of the body and rounding of the spine, begins in the center of the pelvis, gradually capturing the entire spine, performed on exhalation.
CORKSCREW TURN - 'corkscrew' turns, in which the performer raises or lowers the level of rotation.
COUPE [coupe] - a quick substitution of one leg for another, serving as an impetus for a jump or other movement.
CURVE [curf] - bending the upper part of the spine (up to the 'solar plexus') forward or to the side.

DEEP BODY BEND [deep body band] - lean the torso forward below 90°, keeping the straight line of the torso and arms.
DEEP CONTRACTION [deep contraction] - a strong compression in the center of the body, in which all joints participate, i.e. this movement includes arms, legs and head.
DEGAGE [degage] - transferring the weight of the body from one leg to another in the second position (right, left) and in the fourth position of the legs (forward, backward), can be performed both with demi-plie and with outstretched legs. Synonym for shift.
DEMI-PLIE [demi-plie] - semi-squatting, in which the heels do not come off the floor.
DEMIROND [demi rond] - a semicircle with the toe of the foot on the floor forward and to the side, or back and to the side.
DROP [drop] - falling of a relaxed torso forward or to the side.
EN DEDANS [an dedan] - the direction of movement or turn towards oneself, inward.
EN DEHORS [an deor] - the direction of movement or turn from oneself or outward.
ECARTE [ekarte] - a pose of classical dance (a la seconde), turned diagonally forward or backward, the body is slightly deviated from the raised leg.
EPAULMENT [epolman] - the position of the dancer turned in 3/4 in bar 8 or bar 2; differs epaulement croise (closed) and epaulement efface (erased, open)

FLAT BACK [flat back] - tilt of the torso forward, to the side (by 90 °), back with a straight back, without bending the torso.
FLAT STEP [flat step] - a step in which the entire foot is simultaneously placed on the floor.
FLEX [flex] - reduced foot, hand or knees.
FLIK [flick] - a foot stroke on the floor to the supporting leg.
FOUETTE [fuette] - a turn technique in which the performer's body turns to a leg fixed in a certain position (on the floor or in the air).
FROG-POSITION [frog-position] - a sitting position in which the legs bent at the knees touch each other with the feet, the knees should be maximally opened to the sides,

GLISSADE [glissade] - ground sliding jump without leaving the floor moving right-left or forward-backward.
GRAND BATTEMENT [grand batman] - throwing a leg 90 ° and higher forward, backward or to the side.
GRAND JETE [grand jet] - jump from one foot to another moving forward, backward or sideways. The legs open up to the maximum and take the position of 'split' in the air.
GRAND PLIE [gran plie] - full squat.

HIGH RELEASE [high release] - high expansion, a movement consisting of lifting the chest with a slight backward bend.
HINGE [hinch] - the position of the dancer, in which the straight, without bends, the torso leans back to the maximum distance, the knees are bent, the feet are on half-toes,
HIP LIFT [hip lift] - lifting the hip up.
NOR [hop] - step-jump, 'working' leg is usually in the position 'near the knee'.

JACK KNIFE [jackknife] - body position in which the torso leans forward, the back is straight, resting on the hands, the knees are extended, the legs are in the second parallel position, the heels do not come off the floor.
JAZZ HAND [jazz hand] - the position of the hand, in which the fingers are tense and spread apart.
JELLY ROLL [jelly roll] - a pelvis movement, consisting of a small muscle contraction with a simultaneous slight turn of the pelvis to the right and left (synonymous with a pelvis shake.)
JERK-POSITION [jerk position] - a position of the hands in which the elbows are retracted behind the chest, the forearms are parallel to the floor.
JUMP [jump] - jump on two legs.

KICK [kick] - throw the leg forward or to the side by 45 ° or 90 ° through the developpe take-out,
LAY OUT [lay out] - a position in which the leg is open at 90° to the side or back, and the torso form one straight line.
LEAP [liip] - a jump from one foot to another moving forward or to the side.
LOCOMOTOR [locomotor] - a circular movement of arms bent at the elbows along the torso.
LOW BACK [low back] - rounding of the spine in the lumbar-thoracic region.

PAS BALANCE [pa balance] - pa, consisting of a combination of tombe and pas de poigree. It is performed with the advancement from side to side, less often - back and forth.
PAS CHASSE [pa chasse] - an auxiliary jump with advancement in all directions, during which one leg 'catches up' with the other at the highest point of the jump.
PAS DE BOURREE [pas de bourree] - an auxiliary dance step, consisting of alternating steps from one foot to the other, ending in demi-plle. Synonym for step pas de bourree. In modern jazz dance, the position of sur le cou-de-pied is not fixed during pas de bourree.
PAS DE CHAT [pas de sha] - a jump, a cat's limiting jump. Legs bent at the knees are thrown back.
PAS FAILLJ [pa fail] - a connecting step, consisting of passing the free leg through the passing demlplie in I position forward or backward, then the weight of the body is transferred to the leg with some deviation from the vertical axis.
PASSE [passe] - a passing movement, which is a link when moving the leg from one position to another, can be performed in the first position on the floor (passepar terre), or at 45 ° or 90 °.
PIQUE [peak] - a light injection with the fingertips of the 'working' leg on the floor and lifting the leg to a given height.
PIROUTTE [pirouette] - rotation of the performer on one leg en dehors or en dedans, the second leg in the position sur le cou-de-pied.
PLIE RELEVE [plie releve] - the position of the legs on half-toes with bent knees.
POINT [point] - the extended position of the foot.
PRANCE [price] - movement for the development of foot mobility, consisting of a quick change of position 'half-lalse' and point.
PREPARATION [preparation] - a preparatory movement performed before the start of the exercise.
PRESS-POSITION [press position] - the position of the hands, in which the arms bent at the elbows with the palms touch the hips in front or side.

RELEASE [release] - expansion of the volume of the body, which occurs on inspiration.
RELEVE [relevé] - lifting on half-fingers.
RENVERSE [ranverse] - a sharp bending of the body, mainly from the pose of atitude croise, accompanied by pas de bouree en tournant.
ROLL DOWN [roll down] - a spiral downward-forward tilt, starting from the head.
ROLL UP [roll an] - a reverse movement associated with a gradual unwinding and straightening of the torso to its original position.
ROND DE JAM BE PAR TERRE [ron de jamb par terre] - a circle with an outstretched leg, touching the floor with your fingers.
ROVD DE JAM BE EN L 'AIR [ron de jamb anler] - circular movement of the lower leg (ankle) with a fixed hip, set aside to a height of 45 ° or 90°.

SAUTE [saute] - classical dance jump from two legs to two legs in I, II, IV and V positions.
SHIMMI [shimmy] - a spiral, twisting movement of the pelvis to the right and left,
SIDE STRETCH [side stretch] - lateral stretching of the torso, tilting the torso to the right or left.
SISSON OUVERTE [sisson overt] - a jump with flying forward, backward or to the side, upon landing one leg remains open in the air at a given height or in a given position.
SOUTENU EN TQURNANT [sutenu an turnan] - a turn on two legs, starting with the retraction of the 'working * leg into the fifth position.
SQUARE [square] - four steps in a square: forward-to-side-back-to-side.
STEP BALL CHANGE [step ball change] - a connecting step, consisting of a step to the side or forward and two steps on the half-toes (synonymous with step pa de hour its
SUNDARI [zundari] - head movement, which consists in shifting the cervical vertebrae to the right and left and
SURLE COU-DE-PIED [sur le cou-de-pied] - the position of the extended foot of the 'working' leg on the ankle of the supporting leg in front or behind
SWING - swinging with any part of the body (arm, leg, head, torso) in a special jazz rhythm.

THRUST [frast] - a sharp jerk of the chest or pelvis forward, sideways or backward.

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