How to make pecs dance

How to Do Pec Bounce

Sometimes, your pecs want to dance. Let them dance.

Image Credit: Art-Of-Photo/iStock/Getty Images

Alright, you don't need to bounce your pecs. It serves no muscle-building or fitness-related purpose, and even if you're on a competitive bodybuilding stage, chances are the judges won't ask you to make your chest dance.

But there is one very worthwhile reason to do a pec bounce: Because it's fun. And if you can't have a little fun with your hard-earned results, what's the point of working out, anyway?

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Read more: How to Flex Pecs

Origins of the Bounce

At the peak of bodybuilding as a form of vaudevillian entertainment in the late 1800s, legendary strongman Eugen Sandow showed off his muscle control by isolating specific muscles like the biceps and making them flutter. The father of modern bodybuilding might not have twitched his pecs, but his trick can be viewed as the origin of the basic concept.

Fast forward to the 1970s, and the chest sizes of bodybuilders reached epic proportions, likely due to the use of steroids that were officially banned by the International Federation of Bodybuilding and Fitness, but still legal to use recreationally. Though it's impossible to pin down the first person to pec bounce, Arnold Schwarzenegger famously — and very publicly — pulled off the move at the 1972 Mr. Olympia competition. And the rest is pectoral history.

The Technique

Though your inclination might be to start with your pecs flexed, they dance best when they're relaxed. The very act of tensing the relaxed pecotral muscles and then letting them go loose again is what makes the chest appear to "dance" (and why heftier pecs seem to move more), so you want to start loose.

Muscular pecs naturally have a little more bounce.

Image Credit: Ibrakovic/iStock/Getty Images

Now give the clavicular head of your pectoralis major a good twitch. This is the thin muscle fiber just under your collarbone that connects your upper pecs to your outer shoulders, and if you haven't been exercising it, you'll need to start if you want those babies to dance.

Focus on pulling this muscle upward; that's what enables the rising movement of the pec. Relax the clav and let the pec fall to complete one "bounce." Again, this should be a quick, strong contraction like a twitch rather than a prolonged engagement of the muscle.

Experiment with different arm positions to see what helps you engage the clavs best. You might find that you can pop the pecs better with your arms relaxed at your sides, held behind your back or clasped at your belly. Try bouncing one pec at a time, then another, then go in turns till you eventually work your way up to bouncing both at once. It'll take plenty of practice before your pecs are ready to dance to a party beat.

Read more: The Best Upper Chest Workout

Sharing the Bounce

Remember that pec popping also relies a bit on luck of the draw; some people, perhaps due to plain old genetic predisposition, just might not be able to pec bounce, no matter how fit they are.

And as you might have guessed, making your pecs dance isn't an exact science. So if you readers have any pec-jiggling tips or tricks to share, enlighten us with your bouncy ways in the comments below.

How to Do a Pec Bounce

Symptoms of a Torn Pectoral Muscle

The Best Method to Flatten Male Breasts

by Juderson Jean-Baptiste

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Pec bouncing is the ability to repetitively flex your pectoral muscles with enough force to generate marked spasms or contractions. It is often used as a way to ostentatiously display masculinity and muscle strength. However, not everyone is capable of bouncing their pecs. In order to bounce your pecs, you need to strengthen your chest muscles and use effective and practical procedures.

Step 1

Strengthen your chest. In order to bounce your pecs, you need to have well-developed pectoral muscles. You can do this by performing exercises that target your chest. Ideal exercises are pushups, bench presses and dumbbell flyes. Strive to do these exercises about two or three times a week. Increase the resistance or add more weight in subsequent exercise sessions to strengthen your pecs over time. As your pecs get stronger, they will be to generate more robust contractions. When your pecs are able to contract with enough force, it will appear as if they are bouncing.

Step 2

Warm up. Before bouncing your pecs, consider doing some warm-up chest exercises. When you are exercising, your body increases blood flow in the muscles that are working. This is why your muscles appear bigger or “pumped” after a certain workout. Therefore, performing relatively brief chest exercises will make your chest appear larger. Doing this allows you to do more profound pec bounces. However, you should avoid working your chest to the point of extreme exhaustion.

Step 3

Stand up next to a mirror after the warm-up. This allows you to get a clearer view of your chest. Begin by flexing your pecs individually. For example, you can start by flexing your left pectoral muscle and then shift to the right pectoral muscle. Initially, allow yourself to adapt to the motion by flexing each pec slowly. Over time, flex or contract each of your pecs intensely and quickly. Rapid and intense contractions create noticeably more explosive pec bounces.

Step 4

Continue to practice. You will not be able to bounce your pecs overnight. Like many other abilities, it takes time to be able to bounce your pecs. To avoid losing muscle mass, continue to perform resistance exercises on a regular basis. You can complement your training with a healthy diet that includes lean proteins and healthy carbohydrates. Over time, a good diet and regular resistance training will lead to muscle growth — which will facilitate pec bouncing.


  • University of Washington Department of Radiology: Pectoralis Major
  • Furman University: Chest Exercises
  • Centers for Disease Control and Prevention: Warmup
  • The Journal of Nutrition, Health & Aging: Dietary Animal Protein Intake: Association with Muscle Mass Index in Older Women

Writer Bio

Juderson Jean-Baptiste has been a professional writer since 2009. His main objective is to provide intuitive and insightful health and tech guides. He has contributed to various publications online, and he is currently the senior editor of

Image Credit

Pixland/Pixland/Getty Images


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5 TikTok dance challenges you'll want to repeat

September 18, 2020 Reno5 Inspiration

Selected and reproduced cool dances performed by tiktokers around the world. It turned out to be not so difficult. You can do it too!

Masha Rubtsova

Actress of the Sovremennik Theatre. Helped us deal with challenges.

1. Like That Challenge

  • Difficulty: 1 out of 5.

A short and rather easy dance that will not cause any difficulty even if you have never done choreography. It can be worked out even in the bathroom in front of the mirror. The challenge song is a hit by rapper Doja Cat. Tiktokers joke that she doesn't have any tracks left that wouldn't go viral because of dancing on TikTok. By the way, this bunch will easily fall on other music. So if you usually do not know where to put yourself on the dance floor, the challenge will help you relax and start dancing.

@ayiram21##1♬ Just like that come my way - jordanaudiož

Tutorial from Masha:

  • Try to get to the beginning of the music - it will be easier to follow the rhythm;
  • make a wave under the right hand, click with the fingers of the hands, then wave under the left hand and click;
  • bend back in a wave, and then twist your arms in front of you;
  • swing forward with hands in front of you and immediately another swing on the right leg;
  • stretch your right arm forward and point your finger at the camera or at the person you are dancing for, circle your arm around your head; nine0016
  • stretch both hands forward one by one, call to yourself with your right palm, sitting down.

2nd Don't Start Now Challenge

  • Difficulty: 2 out of 5.

Learn this link to add an 80's vibe to your dancing. She is uncomplicated. The main thing is to roll a wave with your body, point to the clock and effectively leave in the style of Michael Jackson. It is performed to the song of the English singer Dua Lipa - a great lover of the charm of those times. This challenge was first recorded by a Tiktoker named Hannah Kaye Balanay, and then her dance was repeated by 3.8 million people around the world. nine0003

@ayiram21##2♬ Don’t Start Now — Dua Lipa

Tutorial from Masha:

  • Dance in place and emphasize by straightening your half-bent arms down and pointing your palms to the floor;
  • clench your hands into fists, bend your knees and rock your hips. Move your arms along with your pelvis;
  • keep swinging your hips, release two fingers from each fist;
  • wave to the right, clap your hands and spread your arms;
  • dance on soft knees (as at the beginning of the dance), put your right hand behind your head, and then smoothly straighten it; nine0016
  • place your fists on your pelvic bones, then tap your fingers on your wrist as if telling the time;
  • clench your hands into fists again, bend your knees and swing your hips from side to side;
  • make a small circle with your shoulder, turn sideways and moonwalk out of the frame.

3. Challenge Supalonely

  • Difficulty: 3 out of 5.

Funny dance to the sad song of New Zealand singer BENEE. If you do not listen to the text, you will not even suspect that the content is rather depressing by the cheerful rhythm. In general, if you get bored alone - here's an activity for the evening. A bunch can be learned pretty quickly: tap on an imaginary drum, spread your arms, pretend that you are drinking from a bottle - you're done. And smile! How did the tiktoker with the nickname zoifishh, who launched the challenge. nine0003

@ayiram21##3♬ Supalonely (feat. Gus Dapperton) — BENEE

Tutorial from Masha:

  • Wait for the right beat, bring the clenched fist of your left hand to your right shoulder and swing your shoulder forward, pretending to pull by his hand;
  • turn your head to the left, punch an imaginary wall on the right;
  • Extend your left arm to the right and then up. Emphasize head to the left along with the pelvis, then a small circle with the hand to the left;
  • Raise your arms in front of you as if holding a camera. "Take a photo" in front of you and to the right; nine0016
  • cross your arms over your chest and straighten them down twice;
  • make a “table” out of the hands: the right hand under the left elbow, and the left hand under the chin;
  • hit the left pelvic bone with the left hand, hit the right with the right;
  • lunge forward on half-toes on bent knees, and at the same time make a wave forward with your hands;
  • circle back with the right hand and step in place, then with the left hand and step in place;
  • fold your hands into a “bottle” and pretend to drink, making a wave in both directions; nine0016
  • take two steps in place, twist your finger at your temple and straighten both arms up.

4. Kill This Love Challenge

  • Difficulty: 4 out of 5.

Suitable for fans of K-pop and fast movements. The challenge is inspired by a song by the Korean band BLACKPINK. The performer will need some choreographic skills. Or it just takes you a little more time to learn. But you can spin from the heart and throw out energy. The dance looks great when performed alone or with a group of friends. The music is very dynamic - the best thing is if a house party begins to fade. nine0003

@ayiram21##4♬ Kill This Love - BLACKPINK

Tutorial from Masha:

  • Bend your left arm - elbow points to the left, fist at the shoulder. Take a step back with your right foot and take your left hand back. Do the same on the other side;
  • turn left side, pretend that you are holding a machine gun from which you are shooting. Simultaneously with the “shots”, do a slow wave back;
  • put your foot on the toe and rotate the foot in different directions, “dancing” with bent arms near the body; nine0016
  • straighten up sharply, turning to face the camera: hands behind head, feet together. Take your right hand up diagonally, and put the other on your belt;
  • put your left leg out to the side, then put your left hand on your thigh and sit down on your left knee;
  • make a circle above your head with your right hand, turn your right side in the same position, touch your left shoulder with your right hand;
  • make three circles with your arm above your head and work your hip up. With two hands make a circle through the bottom, and then a point with the hands and thigh two times; nine0016
  • step with your left foot, point downwards with your hand. Take your elbows back as at the beginning of the dance;
  • gather your legs and put your hands in a frame, and then spread them apart. Make two waves with your body, lower your right fist to the floor.

5. WAP Challenge

  • Difficulty: 5 out of 5.

This is the bomb. Complicated, but very effective bunch. If you are doing well with stretching, you can impress everyone. Practice the dance in knee pads if you don't want to get hurt. Some inexperienced dancers ended up in the hospital with knee injuries due to bad landings. WAP was created by professional choreographer Brian Esperon from the small Pacific island of Guam. This dance has high batmans, twine, twerk - a full arsenal of dance and gymnastic elements. nine0003

@ayiram21##5♬ WAP(feat. Megan Thee Stallion) - Cardi B

Tutorial from Masha:

  • Jump in place with a leg lift: bent left knee to the shoulder, and then right straight up;
  • sit in a grand plié and open your arms. Get on all fours, but keep your knees on the floor. Turn your head and pelvis to the same side;
  • straighten up for a second: push your pelvis forward, take your arms and head back, bend your back. Then kneel down again in the "cat"; nine0016
  • lie on your stomach through a soft wave: the right knee is in the “frog”, the left leg is straight. Hit the floor with your right hand and at the same moment lift off the floor and lower your buttocks to the beat;
  • turn over your left shoulder onto your back, roll, opening your legs into a cross split. Get back into the "cat";
  • walk three steps on your knees, alternately arching your back up and down;
  • Extend your knees, make a big circle with your right foot and sit on the longitudinal split. Raise and lower your buttocks to the beat of the music. nine0180

    Stay fit and connected with the OPPO Watch. They have 2 powerful processors, a bright AMOLED display, 1 GB of RAM and 8 GB of internal memory, Bluetooth, Wi-Fi and NFC modules. And more than 90 training modes, including those designed specifically for ORRO. Train cooler with music, you can listen to it in streaming services or download tracks to the memory of the watch. If you want to enjoy clear sound, the OPPO ENCO W51 Wireless Headphones will come in handy. 8 mm speakers, an additional microphone for high-quality voice transmission and a stable connection will make listening to music and talking on the phone as comfortable as possible. nine0003 Show smart watch and headphones!

Charging for a mistress. Stervology. Beauty, image and self-confidence lessons for a bitch

Charging for a mistress

Honey, did I happen to hurt you?

No, why did you decide that?

You just moved.


Sex is not only relaxation, but also hard work that requires tension of all the muscles of the body. Prostitutes, for example, do not do any exercises, but there are few fat women among them. And all because active sex is better than any exercise. Have you had nights after which in the morning you felt pain in all your muscles, as if after two hours of active training in the gym? If not, I'm really sorry for you, you've never had real sex. Of course, if a woman does not "work" during sex, it is hard for a man to endure all night trying for two. A woman should be able not only to somehow move and periodically try to raise her legs or arch her back, a good lover plays with her whole body during sex, as if dancing with a man. A woman during sex should be beautiful from nails on her hands to seductively curved legs. Let's analyze all the parts of the body in order and try to understand what men like. Take, for example, legs. It would seem that if you shaved them neatly, did a pedicure, what else does a man need? And he needs only one thing - to find ten differences for the better of your legs from the rest and for this to love them, as a part of you. How can you love something that is not unique? Other women also get pedicures and shave their legs after watching ads. Of course, if you compare your well-groomed legs with those that have not been touched by the hand of civilization, you will certainly appear in a winning light. But are there so many women, your potential rivals, who allow themselves to walk with cracked heels and unkempt nails? The thing is that a man remembers not the color of the varnish and the absence of corns. If everything is in order, he believes that it should be so, and pays attention to the soft bend of the instep when you stretch your leg, to the elastic muscles of the lower leg, which tense up in certain poses, to the spread fingers that spread as if by themselves when you experience an orgasm. A man's gaze catches an almost bestial grace that wakes up in a woman during sex. The back arches, the chest protrudes, the head leans back, the hand crumples the sheet, the whole body is directed towards him, trying to clear the way for him to the most intimate and absorb the beloved man deeper. Sex should be beautiful, and in the first place it is the woman who makes it beautiful. Even if your love games are more like wild orgies, they still have to be beautiful, as mating different animals is beautiful in its own way. Where there is beauty, there is no place for vulgarity, and a man with a beautiful woman behaves more gently and tries his best, feeling that he has touched the beautiful. nine0003

Sexual and outer beauty are a little different things. Sex is good because it turns flaws in appearance into piquant and exciting virtues for a man. Let's go back to our legs. Men like firm but not skinny buttocks and thighs. It is definitely not necessary to swing these parts of the body in order to emphasize the muscles, and to lose weight so that the thigh is compared with the lower leg, and the butt is inferior in size to the male fist, it is definitely not necessary, not a single man will like it. They are more likely to like curvy girls with a thin waist, lush hips and breasts than "herrings". By the way, if you didn’t know about it yet, in advertisements for “very effective” anti-cellulite drugs, women who haven’t tried their effect on themselves, even flat-chested models, are filmed, but twelve-year-old girls who don’t have a hint of cellulite, because they have not yet formed, did not become women. Adipose tissue in a woman's body is needed, of course, in reasonable quantities, but it is necessary for the normal functioning of the female reproductive system, which is why thin women have problems with the regularity of the menstrual cycle and pregnancy. nine0003

Determining whether your thighs and buttocks muscles are in good physical shape is very simple. To do this, when you make love, it is enough to climb up, but not sit in the position of a rider, wrapping your legs around the man’s hips, but squat down, spread your legs wider and try in this position, moving rhythmically, to withstand 2–3 minutes. If after several movements the legs ached and refused to move on, this is no good. You need training, and you can spend them during the same sex sessions. Men really like to look at a woman who “saddles” him with pleasure, and all positions in which a woman is on top perfectly strengthen the muscles of the legs, back and buttocks. The position that I have already talked about is the most effective, but tiring, but it has several advantages: firstly, everything is clearly visible to a man - this is already a big plus, and secondly, you can adjust the depth of penis insertion and speed, which is also Nice. Thirdly, by standing on your whole foot or on your toes, spreading or bringing your knees apart, tilting your torso forward or backward, you can adjust the angle at which the penis enters the vagina, increasing or decreasing stimulation, and also training certain muscle groups that need a "pump". nine0003

I learned by chance that sex can be used as exercise when my classmate at the institute told how she had to make love to her husband for a whole month when he broke his leg. Naturally, sex boiled down to the fact that the patient called his wife with plaintive moans, and then drove her to himself with caresses and persuasion, since there was no other way to make love. At first, the unfortunate lover did not really like this alignment: everything hurts, there was no pleasure, but then the wife of a preoccupied disabled person realized that she was in command of the parade, and not a man, and learned, within the framework of one position “a woman from above”, to enjoy herself, bring a man to ecstasy , then exciting him almost to orgasm with a quick jump, then slowing down the pace. For a month of such intensive classes with a “sensitive instructor”, the girl lost three kilograms, pumped up the muscles of her thighs and buttocks and realized how a real lover should behave in bed: not just a woman from above or below, but each time differently, like in a dance , which cannot be the same, as in a game that has more exceptions than rules. nine0003

Moving on: with breasts in sex games, everything is quite simple: you have to stick out more of it and rub it against your partner, even if the bra size tends to zero - men are delighted with this. The most effective exercises to strengthen the muscles of the chest (the chest itself cannot be strengthened in any way, only muscles and skin) are push-ups and clenching of the hands at chest level. You need to squeeze your hands like this: you stand in front of the mirror, fold your hands with your palms to each other so that the palms are vertical to the ground, and the forearms are horizontal, and then with effort you press one palm on the other (both at the same time) so that the muscles of the chest tense, and the breasts themselves raised a little. If you do this exercise thirty to fifty times every day, "spaniel ears" will not threaten you even in old age. Strengthens the chest and the whole body by pouring cold water. Make a habit of washing your chest with cold water after taking a bath or shower. From time immemorial, a contrast shower has been considered a rejuvenating remedy, which could only be compared with sauna baths and rubbing with oils. nine0003

Now let's move on to the most problematic part of the female body - the tummy. If everything is more or less clear with a big booty - in sex this is more of an advantage than a disadvantage, then with a tummy everything is more complicated. The thing is that a man perceives a woman with a tummy as a female fertilized by some male, and does not show sexual interest in her. One way or another, but the stomach must be fought. A good mistress may have a couple of mouth-watering folds at the waist, but not a nasty "mommy" hanging from the navel and below. Getting rid of the tummy is much more difficult than not getting it at all. As soon as you notice that in profile the figure has become rounded not only at chest level, urgently take action - the tummy is coming. I'll tell you another secret: the presence of a tummy suggests that a woman does not make love very often and leads a sedentary lifestyle in an embrace with a box of cakes. Even if a bitch has a bulge in place of her belly, this is not an ugly roller, but a spicy “kissing place”, reinforced from below by muscles and not creeping out to the waist on the sides. This is the tummy that many men like. nine0003

Do you remember the oriental beauties who seduce men with belly dancing? Learning to dance like them is not so difficult, for this you need to feel the abdominal muscles and adapt to control them, but shouldn’t a woman born for love be able to do the same? Belly dancing is not only beautiful, but also very useful. The movement of the muscles causes blood flow to the internal organs, resulting in an internal massage, comparable in effectiveness to all methods of cleansing the body. The work of the muscles warms up all the internal organs well, preparing the woman for sex, and along the way, it also develops the muscles of the vagina. I suggest you try to learn the basics of oriental dance, which, by the way, is very similar to the movements of a woman during intercourse. nine0003

Belly dancing is built on alternating tension of the muscles of the pelvis, abs and diaphragm (I advise you to repeat the course of anatomy and see where they are), so the first thing we will learn is to tense and relax the muscles. Put on a cassette with oriental music, stand in front of a mirror, put your feet shoulder-width apart, spread your arms to the sides. Dressing in something oriental is very good for doing exercises, even if it is a T-shirt cut off under the bust and sweatpants gathered at the ankles and lowered at the waist. Start swinging to the beat of the music with your eyes closed until you feel the rhythm, then concentrate on the abdominal muscles and try to completely relax them, “letting go” of the stomach and not trying to look more slender and toned. You don’t need to slouch either, just, wriggling rhythmically, alternately relax and tighten, as far as possible, the abdominal muscles. Try to keep your stomach pulled in for as long as you can, it develops muscles well and is much less tiring than leg and torso raises, although if your muscles are frankly weak, you can’t do without standard exercises - how to manage what is almost non-existent? Try to breathe evenly while doing the exercises. At first, it is difficult to even out the breath, as you are used to the muscles moving when you breathe. You have to separate these processes so as not to suffocate during the dance. nine0003

The inner muscles are a little harder to feel and train. For example, the diaphragm, which is also involved in the "rolling of the stomach", is easiest to feel by breathing with your mouth open "dog" - quickly, quickly. Can you feel your inner muscles move? Another way is to bend hard and try to move the internal muscles. With the correct exercise, the muscles of the press and back practically do not strain. As soon as you feel exactly where the diaphragm is, and you can draw it in at least a little, let me congratulate you - you have passed the most difficult stage in learning to roll your stomach. Train your diaphragm further, the more often the better. For example, at work or sitting in the car. Don't forget about normal breathing. The next stage is the ability to separately control the muscles of the upper and lower press, so that, by alternately tensing and relaxing them, create the impression of rolling the abdomen. To the same slow music, warm up the abdominal muscles, pulling them in as much as you can and relaxing, and then try, relaxing the diaphragm, tighten the muscles of the lower press, and then, on the contrary, tighten the diaphragm and relax the muscles of the lower press. I warn you right away that nothing will work the first time - it's difficult, but after you can perform this exercise, you can try to dance with your belly, rolling your muscles, as real dancers do. Try to help yourself with your hands, as if feeling for the muscles that need to be relaxed and tightened, but without pressing on them. Stand in front of a mirror and alternately relax and tense your muscles so that a wave runs through your stomach. A few weeks of training, and it will not be difficult for you to roll your abdominal muscles, “wobbling” your booty in different directions, moving your arms beautifully and breathing evenly. If it is not possible to individually cause tension in different muscle groups and relax them in time, try doing the exercises lying down, making sure that the back muscles do not tense up. Another way is to train in a bath filled with warm water, in a sauna, swimming pool, in the morning in bed, that is, in any place where it is easier for you to relax your muscles and feel them separately. And now the most important thing. Do you think you need to learn to roll your stomach in order to arrange incendiary oriental dances? Nothing of the kind, discos are in the tenth place, and our task is to seduce men. Now, try doing a belly roll when you're making love. Yes, yes, you heard right, the thought came to my mind long ago that belly dancing is nothing but a means of seduction and self-promotion of beautiful concubines, yearning without male affection in a harem. The dance was supposed to show how good a woman is in bed, how she can play with her whole body, squirm, give a man pleasure. Now imagine the sensations of a man who enjoys not only the reciprocating movements of the penis, but also from the sweet waves that come from nowhere, rolling when the penis is in the woman. nine0003

Now two words about hands. After all, we agreed that everything should be beautiful and harmonious, but what kind of harmony can we talk about if a woman does not know where to put her hands? To begin with, you have to get rid of the worker-peasant setting of fingers. To do this, constantly make sure that your fingers do not “hook”, folding in a ladle, as if you are constantly in full readiness to pick up bags or rakes. Your hands, like the hands of a pianist, should be beautiful, lively, mobile. I'll show you some exercises that will help you get a man turned on just by the sight of your hands, not to mention touch. nine0003

1. Try to bend your palm with your fingers straight so that you get an obtuse angle on the back of your hand. If that doesn't work, help your hand "open" by arching it, resting it against the table, or helping your other hand to bend your fingers as far as you can.

2. Put your fingers together and straighten them, and now try, holding your little finger and ring finger together, tear them away from the others, then bring them closer and tear them off again, the sooner the better. Do the same with the little finger and index finger separately. nine0003

3. Put your elbow on the table, limply drop your hand so that it hangs, and now with the help of your other hand try to pull your thumb up, pressing it from the inside, to your forearm.

4. Put your hand on the table, as in school, as if you are raising it, asking for the blackboard. Tighten all the muscles of the hand, even the fingers should be tense. Now try to bend your fingers (all together), but not in the way we used to bend them, but only the upper phalanx. Do not relax the brush, otherwise nothing will work. Practice doing this exercise so that your fingers bend and unbend quickly and without titanic effort. nine0003

5. Learn to type quickly with all your fingers on a computer keyboard.

In addition, you have a little job of observing your own hands in front of a mirror. Here they are fixing their hair - very much nothing, but they are holding the cup somehow awkwardly, they should have practiced, and for some reason they are pulling at their clothes - they need to be rid of this bad habit. Thus, you will teach your hands to do everything beautifully. Do you know, for example, that they drink cognac by passing the stem of the glass between the index and middle fingers, as if holding the glass in the palm of your hand, and if you decide to drink beer directly from the bottle at a picnic, then you need to keep it closer to the neck so as not to be similar to alcoholic aunts? Your hands have a lot to learn. Try to stroke your thigh, moving from top to bottom, spreading your fingers, now bring them together again, moving from bottom to top. In the same way, you will caress a man, stroking him with your fingertips, slightly scratching. Imagine that a man is a complex musical instrument with keys and strings that you have to find and learn how to play. As in the science of playing any musical instrument, at first it will be difficult for you, but then enchanting music will flow - the music of love that you will give yourself and him, in which you will bathe like in warm milk, moving in the same rhythm. Imagine that the man who sets the rhythm is the drums or bass instruments of your small orchestra, and you have to fill the rhythm with a beautiful melody, playing with your body and including the man in the game. Now you understand what real sex is, from which a man becomes not his own? Only in this way can you cause sexual addiction in a partner, which will develop into love, throw all rivals back three bodies, make you a real priestess of love, drawing her strength in a love dance. I will teach you some exercises that will help you dance in bed so that after the first night a man realizes that he has only dealt with pale copies of a Real Woman before. nine0003

The first thing you have to learn is to feel the rhythm and even fall into a kind of trance during lovemaking. And in dancing, and in sex, the sense of rhythm plays a huge role. If nature has not endowed you with suitable grace and the ability to move easily and plastically, I can only advise you to take up dancing and liberate your body, because most women are terribly clamped not only in sex and dance, this can be seen from their gait, movements, facial expressions. Someone manages to relax a little after a glass or two of strong drink, but is that right? So you can become an alcoholic. For example, when I want to relax, I just dance if I'm at home, or for ten to fifteen minutes I "spread like a jellyfish" in an armchair at work, first tensing all the muscles, and then giving them the order to relax. Learn to listen to your body. He wants to stretch - stretch, he wants to dance - dance, run and jump on the grass, not being afraid to look like a fool, put your feet on the table if you are sure that no one will disturb you. The human body is a complex system that works perfectly on its own. And we only interfere with her, put psychological blocks, forcing her to eat according to the schedule, when she doesn’t feel like it at all, stuffing her with “healthy” products, tormenting her with excessive exercises and extracurricular work. As a result, the body goes wrong, gets clogged, gets sick and is not friendly with the head, therefore, when you go to bed with a man and want to relax, he does not want to relax, and as a result, a man sees not a beautiful lover, liberated in body and soul, but a complex and a squeezed woman with hooked arms and no better legs. nine0003

Dancing is a great way to get in touch with your body, lose extra pounds without much effort, become graceful and plastic, feel strong and young. Dance is a whole language that will tell a man more than any words and feigned coquetry. He distracts a man from everyday worries, attracting attention only to you, reveals a woman to a man. Remember, everything that a woman does must be filled with beauty, otherwise she ceases to be a woman, and therefore, desirable for a man. If you can’t dance, don’t dance, if you can’t sing, don’t sing, and even better, learn to sing and dance, because each acquired skill leaves behind a crowd of sweet-voiced and gracefully moving potential rivals, lights up a woman’s eyes with awareness of power over a man. If your figure is far from model ideals, this is not a minus, but a big plus that will make you stand out at any party. A graceful plump woman exudes sexual energy. If she does not bounce like a ball, shaking her folds, but gracefully moves, using her hands, exposing her full breasts and hips, this is an amazingly sexy sight. I have seen dancers with full but firm bodies doing belly dance and Indian style dances in such a way that men went crazy with desire, and yet these women did not show striptease, did not throw bras into the hall, did not shake their breasts and did not hang on the poles. This only confirms that a man is attracted by the inner and outer beauty of a woman, and only if it is not there - vulgarity and rough physiology, beautifully and from all angles presented in "porn". I advise you to learn how to dance and control your body in bed. I think it's almost the same. I offer my set of universal exercises that will help you to be at your best both on the dance floor and in the arms of your beloved man. nine0003

1. Put on a cassette with music that makes everything inside you dance. It doesn't matter at all whether it will be oriental slow music or the tunes of Verka Serduchka - the main thing is that you like it. Dance in front of a mirror, analyzing your movements. As soon as you notice an unsuccessful move, remember it and do not repeat it again, and vice versa, by experimenting, calculate the most winning moves and use them more often.

2. Train yourself to get ready for work and clean the apartment, dancing a little to the music. nine0003

3. While watching TV, watch singers and professional dancers dance, learn from them the simplest but most effective movements and immediately try to repeat them in front of a mirror.

4. When going to a dance party, do not wear a tight skirt and stilettos, I have not yet seen a woman who would dance gracefully in such an outfit.

5. Imagine that each song is a mini-performance with you in the lead role. Here you are openly seducing someone, but you are a modest girl, coquettishly throwing glances at some kind of man you like, in the next song you are a gangster stalker or a cowboy's girlfriend. As part of the game, you can afford a lot of movements, maybe not quite danceable, but against the general background, they look very harmonious. Include facial expressions in the dance, play with other dancers. nine0003

6. In the evening, in the light of candles, try to dance alone with yourself, completely naked, some very ancient and very sexy dance. Our distant ancestors did not learn to dance. Under the battle of tom-toms, they surrendered to the power of their body, freeing it from tension and negative energy. For better getting used to the image of an ancient shaman, buy a cassette with rhythmic ethnic music, put on necklaces and bracelets, draw yourself "Indian eyes", smear your body with oil.

7. A lover of any size should be as flexible as a cat. The simplest and most effective exercise is the “drawing” of the figure eight with the hips. In a horizontal plane, you draw a figure eight with your hips, trying to maximize the range of motion (shoulders are motionless), the figure eight can be lateral or frontal. With the frontal, the hips move forward and outward, and then back, and with the lateral - to the sides. You can try moving your hips up and down, squeezing and releasing your stomach. The next exercise is lunges with the hips forward, backward and to the sides, as well as circular movements of the hips, in which the legs do not bend and the shoulders do not move. These movements can be included in the dance. nine0003

8. Learn to dance without moving your feet while standing still. The most spectacular movement that can be included in slow oriental dances is the wave. You can make a wave with your hands, if you spread them to the sides with your palms down. The principle of the wave is very simple. Draw a wave on paper and hang it on the mirror in front of which you will perform the exercise. If one shoulder is down, the other should be up. Imagine an athlete who rolls the ball over his shoulders, and it will become clear to you what the movement should be. You can accelerate the pace only after the movement begins to turn out. nine0003

9. Be sure to buy a hoop, preferably aluminum, and train with it as often as possible - it will replace you with a bunch of exercises that are usually recommended to keep your waist slim, strengthen your back muscles and abs. When you feel that it has become easy to twist the hoop, ask someone to drill a hole in it, pour sand inside and fill the hole with plasticine. The weighted hoop increases the effectiveness of the exercises. A skipping rope is perfect for training legs and arms; 200-300 jumps every morning and you're in great physical shape - fast and not tiring at all. nine0003

10. To make the chest and shoulders move during the dance, learn to make a wave. To do this, stand sideways to the mirror, and now imagine that you have a crossbar at the level of your forehead, under which you need to “dive” without moving. We begin to “dive” - first with the head, then the chest, stomach, hips protrude in turn, the knees slightly bend, the heels come off the floor. Another exercise is the protrusion of the chest. First, you bend forward as much as possible, and then slowly make a circle with your chest, filling it back and returning it to its place. Do you feel the bones crunch? nine0003

11. Do you want to feel like a real priestess of an ancient Indian temple? It's very simple. Stand in front of a mirror with your legs wide apart, bend them at the knees, spread your toes apart. Turn your hands palms up and bend at the elbows. Without changing position, do several lunges with your head forward, and then to the sides, without turning or tilting your head. In the same position, lift one leg off the ground and bring it closer, holding it in weight, to the second leg, return to the starting position. After ten such exercises, your muscles will ache, as after a half-hour session of gymnastics. Now do you understand why Indian women were curvy, downed and strong? Another element of Indian dance is the swallow. You probably know how to do a swallow, but after you have taken your leg back and straightened your body, try to bend the leg on which you are standing slightly (or strongly, if possible), bend the leg laid back too, bend the body back, as far as it maybe. Repeat the same with the second leg. Hands - in any position convenient for you. You can come up with other "Indian" movements yourself if you follow simple rules:

- legs in Indian dance are almost always slightly bent and separated;

- legs and arms should move synchronously, and not in turn;

- after each movement the dancer freezes for a second, as if letting everyone admire the beauty of this moment of the dance;

- many movements are based on the dancer's crouching on one or the other leg, as well as on a beautiful raising of her legs with outstretched or raised toes;

- the transition of hands from one position to another is carried out more abruptly than in Arabic dances, without characteristic wave-like movements of the body and hands. nine0003

In order to describe all these exercises, so that you understand: a woman is not made by morning exercises and shaping (although they will not interfere), but gymnastics of the whole body, aimed at developing sensuality, flexibility, such gymnastics affects not only the muscle layer, but also internal organs. Believe me, doing it is much more fun than jumping in front of the screen, repeating the movements of some model or actress. A woman dancing in the rays of the morning sun looks more attractive to a man than a “girl with dumbbells”, puffing from unbearable weight and angry at the whole world for keeping herself in shape, torturing her body with unbearable workouts. My secret to a slim figure is simple: walk more, forget about elevators, dance more and make love! nine0003

This text is an introductory fragment.

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