Aerobic Latin makes you twist your slim waist

　　Basic aerobic Latin moves

　　1.Check

　　Action requirements:

　　Stand with legs together, press your shoulders, slightly expand your chest, draw in your abdomen and raise your hips, exert force on your left leg, straighten your knee joints back, draw in your abdomen and raise your buttocks (extension behind the tail vertebrae). Push your body's center of gravity forward, with your torso facing forward as a whole. Place your right foot directly in front of your left foot, straighten your knees to support your body, lean your upper body slightly forward, and naturally unfold your arms at about 120 degrees in front and behind your torso. The back is high and the front is low. Pay attention to relaxing the shoulders, palms down, and fingers stretched forward. Use the right waist to coordinately retract the body to the initial position.

　　Main function: Derived from the national standard Cha Cha, it is relatively simplified here and mainly strengthens the back and leg muscles and trunk stability.

　　2. Chest translation

　　Action requirements:

　　Stand with both legs, tighten your leg muscles and buttocks, relax your shoulders, draw in your abdomen, place your mind near the armpits, use the muscles in the middle and lower part of the back and the muscles in front of the abdomen to move the chest to one side, synchronize the head and chest, keep the hips stable, and make sure the shoulders are relaxed.

　　Main function: Increase the flexibility of independent movement of the upper body, with more exercises on the opposite side of the waist.

　　3. Spine sway

　　Action requirements:

　　Stand with legs apart, bend your knees and squat, bend your cervical, thoracic, lumbar and tail vertebrae forward at the same time, forming a C-shape. Slowly straighten the knee joints, push the hips back and upward, tighten the lower back, press the center of gravity of the upper body forward, and dive the head. As the thoracic spine stretches, the head naturally lifts to the spine, and the whole body is extended and maintained to the maximum extent. At the same time, the upper body slowly leans back, and the spine gradually flexes forward from top to bottom to the starting position.

　　Main function: Practice overall coordinated movement of the spine and control of abdominal muscles.

　　4. Samba Swing

　　Action requirements:

　　Stand with your legs together. When completing the movement, keep your knee joints slightly bent, your hip joints relaxed (groin area), and your buttocks tilted back (coccyx extension). Move the right leg outward by a shoulder-width distance, move the body's center of gravity outward simultaneously (keep it at the central axis of the legs) and press down, swing the hips outward naturally (do not push the hips), push the body back with the right foot according to the rhythm, and at the same time, pull the hip back with force from the left waist to return to the starting position.

　　Main function: Focus on overall coordination exercises, especially the strengthening and coordination of side waist muscles.

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