Passion aerobic Latin twist if abdominal hip twist

Aerobic Latin basic actions

1. Samba cross step

Action required:

And leg stand, keeping the knee slightly bent, hip laxity (groin), buttocks after Alice (tail vertebrae after extension).

Keep the shoulders forward as far as possible, from the right lumbar, hip rotation to the right rear, right leg back step left rear of the body of a shoulder-width distance, according to the rhythm of straight knee titun, backward extension the entire spine.

Keep the twist to the waist, and then next to move back to the right leg to the body right a shoulder width, left leg and then repeat the previous action, and then in the right leg again return to the initial position.

Primary role: the main focus of the legs back and hip muscle strengthening and stretching.

2. delay step

Action required:

And leg stand, arms to expand, extend, thoracic, tight shoulders relaxed webs to hip.

Try to stabilize the shoulders and head toward the front, ideas point to the side of the chest (armpit). Ideas below the waist and side muscle fast hard, hip rotation to the left (in the navel as coordinates go to 9 points), while the right leg and knee flexion, toe point to stabilize the body, legs remain closed, and then press the side waist and hip go to 3 points, so repeatedly.

The main role: major enhancement side lumbar muscles and shoulder stability.

3. walk

Action required:

And leg stand, to hip, maintain shoufu knee slightly bent, hip laxity (groin).

Keep the shoulders forward as far as possible, from the left side of the waist and hip turn left, direction towards the 10 points of trunk, and upper body slightly inclined, stretch the entire spine, immediately from the hip Office protraction right leg support body.

At the same time left knee back stretch, pedal, titun, then from the right side waist, hip right-handed.

Focus forward recovery left leg of the guest, the direction of trunk towards 2 points from the hip Office protraction left leg support body, while your right knee to stretched straight, pedal, titun.

Main roles: from GB Samba, here relatively streamlined, conducive to the side of the waist muscles in front of and trunk stability.