男士跳什么舞减肥最快？英文双语对照

可以减肥的舞蹈：

1、拉丁舞

拉丁舞不仅是有氧运动，而且是完全的肢体运动。就是说，在跳拉丁舞的时候，身体的每一个关节和肌肉都在活动。急剧的骨盆摇动、胯部扭摆是对付小肚子上赘肉最有效的方法，减肥效果显著。而在塑造体态方面，拉丁舞灵活运用了身体的每一个关节和肌肉，将肌肉塑造成拉伸的状态。

所以，跳拉丁舞就算久了不练，也不会长胖，因为肌肉在跳拉丁舞的时候已经拉长了，塑成型，不会像健身运动那样变成一块块的肌肉。此外，跳拉丁舞可以令心跳由每分钟80次升到120次，可以增强心肺功能，对身体健康也有很大的益处。

2、肚皮舞

肚皮舞可谓是今年来减肥瘦身的新热点。它的动作和舞步很随意自然，对身体不会造成任何伤害，而且完全不受年龄和体型的限制，是任何爱美的女性都可以尝试的减肥好方法。肚皮舞主要针对腹部、腰部的脂肪，可以有效地收紧全身线条，让你轻松的减去手臂、臀部大腿的赘肉。

此外，很多肚皮舞的动作都是胯部提抬以及腹部作圆圈或者上下运动，所以经常训练能让你的腰部更加灵活，线条更加优美。

3、爵士舞

爵士舞属于有氧运动，根据美国运动医学会的建议，每周跳3-5次爵士舞，每次舞蹈时间在30-50分钟，便会塑造出魔鬼身材。爵士舞 吸收了芭蕾、现代舞、街舞、拉丁舞的元素和技巧，要表达的是火辣辣的风情，送胯、扭腰、身体呈波浪形扭动，无一不透露着女人的妩媚与新感。

跳爵士舞不仅可以锻炼身体，减肥塑身，还可以使女性愈发时尚妩媚，大大增强个人社交魅力。

4、芭蕾舞

相对于减肥瘦身，小编认为芭蕾舞在塑造完美体态方面效果更加显著。芭蕾能使女性增添魅力和气质，是极好的沉淀自我和调节紧张情绪的放松舞蹈。

长期练习能增加女性内涵，提升气质。芭蕾舞不仅可以让我们成为身姿妙曼的时尚女性，更能让我们从内而外地散发女性的知性美和独特的气质。由于芭蕾舞基本上都是踮着脚尖来跳的，所以跳芭蕾对瘦腿和塑腿有很好的效果哦。

5、街舞

街舞是如今流行的健身热点，它不仅有一定的健身效果，同时还可以减肥塑身。街舞是一种中低强度的有氧运动，在一个小时的运动中，消耗全身脂肪的作用是相当强的。

此外，由于街舞的肢体动作比较夸张，在身体多个部位动作的连贯组合下，对小关节及小肌肉运动较多，可促进平时不容易活动到的部 位，从而起到减肥效果。经常练习的话，能增加全身的协调性，让身材比例更趋标准。

6、踢踏舞

踢踏舞是将舞蹈、健身和娱乐融为一体的一项时尚运动。踢踏舞通过脚尖、脚跟以及脚腕的灵活变动而产生声音和节奏，听觉和动觉的美感比其他的舞蹈更加震撼人心。踢踏舞多变的风格吸引了全球的男女老少们，据研究45分钟的踢踏舞相当于5000米的运动量，使非常有效的健身减肥的舞蹈之一。

扩展资料：

舞蹈可以让人身材曲线变得更美，大腿肌肉和手臂肌肉也更紧实。是纾解情绪的好方法。舞蹈是一种有益身心健康活动，增强体质，性格变得开朗，身体变得柔软，全面刺激肌肉。舞蹈对肌肉的刺激则是全面性、综合性的，它的动作兼顾到头、颈、胸、腿、髋等部位。

比如爵士舞对小关节、小肌肉的运动较多，这些地方是平日健身不大容易活动到的地方。另外，舞蹈还具备有氧运动的效果，使练习者在提高主肺功能的同时，达到减肥的目的。

在舞蹈当中，连贯的动作节奏很快，一整套动作连贯而流畅，整齐而有韵律感，对乐感、灵巧度的锻炼很有帮助。而它的趣味性容易让人集中和专注，忽略掉运动疲劳。

舞蹈的健身动作爆发力强，对人体体能潜力开发性强，因为舞蹈多以绕环小关节的运动为主，因此能较好地改善练习者的协调能力。舞蹈是一种极具表现力的运动，通过舞蹈课程，练习者在表现自己的同时培养了自信和气质。

教练们都把健身舞蹈称为“带着笑容去训练的项目”，在舞蹈课中，他们更关注的是大家是否愉快和尽兴，动作是否奔放和潇洒，因此在心理放松上，舞蹈有着非常大的作用。

很多拉丁舞者曾有过怯场的羞涩的经历，它是美国十大恐惧之一，通过跳拉丁舞逐步克服胆怯、恐惧，培养自信、自强。以坚定的信心和毅力去对付无数的考验与挑战。

所以建议大家只需每天持续跳舞30分钟或跳舞的时间（每次不少于10分钟）共有半小时，即会为身体带来莫大的益处，包括：

1.强健骨骼，减低患上骨质疏松的机会。

2.增强心肺功能、促进血液循环。

3.减少患冠心病、高血压、糖尿病、大肠癌的机会。

4.增加关节的灵活性和柔软度，减少受伤的机会。

5.消耗热量，维持适当的体重。

6.在乐韵声中翩翩起舞，有助消除压力，促进身心的健康。

7.与家人一起参与，可增进感情。

8.与朋友共舞，有助扩阔生活圈子。

美国《自然》杂志的最新报道称，60岁以上的人，一周跳舞3次，每次跟着音乐旋律步行45分钟以上，可以预防老年痴呆。一周跳舞7小时以上，可以降低20%的乳腺癌罹患率，对II型糖尿病有50%的疗效。

1. 跳舞能增强心脏功能，使心脏慢而有力。

2. 跳舞能增强血管弹性，减少血管破裂的可能性。

3. 跳舞能增强肌肉力量，强健腿足、筋骨，并能使关节灵活，促进人体血液循环和新陈代谢。

4. 跳舞可以增强消化腺的分泌功能，促进胃肠有规律的蠕动，增加食欲，对于防治高血压、糖尿病、肥胖症、习惯性便秘等症都有良好的作用。

5. 经常跟着旋律音乐摆动身体，大脑思维活动变得清晰、灵活，可有效消除脑力疲劳，提高学习和工作效率。据有关专家测试，每周跳舞三次，每次一小时，连续坚持4个月者与不喜欢运动的人相比，前者反映敏锐，视觉与记忆力均占优势。

6. 跳舞是一种静中有动、动中有静的健身方式，可以缓解神经肌肉紧张。据专家测定，当烦躁、焦虑的情绪涌向心头时，以轻快的步伐15分钟左右，即可缓解紧张，稳定情绪。

7. 定时坚持，会消除心脏缺血性症状或降低血压。使人体消除疲劳，精神愉快，缓解心慌心悸。

8. 跳舞可减少甘油三脂和胆固醇在动脉壁上的聚积，也能减少血糖转化成甘油三脂的机会。

9. 跳舞能减少人体腹部脂肪的积聚，保持人体的形体美。

10. 跳舞能减少血凝块的形成，减少心肌梗塞的可能性。

11. 排芪能减少激素的产生，过多的肾上腺素的产生，过多的肾上腺素会引起动脉血管疾病。

12.对强健身体，提高身体免疫力，减少疾病，延年益寿也有积极的推动作用。

参考资料：百度百科，舞蹈

The dancing that can reduce weight:

1, Latin dance

Latin dance is motion having oxygen not only, and it is complete limbs motion. That is to say, jumping Latin dance when, each joint of the body and muscle are in activity. Ministry of jolty, hip twists quick pelvis placing is to cope with the method with the most effective flesh of the go to live in the household of one's in-laws on getting married on little stomach, effect reducing weight is distinct. And in model posture respect, latin dance used each joint of the body and muscle neatly, the condition of drawing of muscle fashion into.

So, jump Latin dance calculates long not experienced, also won't gain flesh, because muscle is jumping Latin dance when had spun, model shapes, won't become in that way like body building piece muscle. In addition, jump Latin dance can make throb by minutely rise 80 times, can enhance heart lungs function, right healthy also have very big profit.

2, belly dance

Belly dance it may be said is to reduce weight this year the new heat of thin body. Its movement and steps are very optional and natural, won't cause any harm to the body, and the restriction that does not accept the age and bodily form completely, the female that is any love beauty can try reduce weight good method. What belly dance basically is aimed at abdomen, waist is adipose, tighten up systemic line effectively, the subtractive arm that makes you relaxed, coxal femoral flesh of go to live in the household of one's in-laws on getting married.

In addition, the movement of dance of a lot of belly is hip ministry is carried carry and abdomen makes circle perhaps move up and down, often train the waist that can let you so more agile, line is more beautiful.

3, knight dance

Knight dance attributes movement having oxygen, according to the proposal that American sports medicine meets, jump every week dance of Sir 3-5 second, every time dancing time is in 30-50 minute, can model a devil figure. Knight dance absorbed the element of ballet, modern dance, street dance, Latin dance and skill, those who want expression is burning amorous feelings, send hip, twist waist, body to show waviness twist, without the charm that disclosing a woman and new move.

Jump knight dance can exercise not only, body of model reducing weight, still can make the female sends fashionable charm more, enhance individual socialization glamour greatly.

4, ballet

The photograph is thin to reducing weight personally, small make up think ballet is in model effect of perfect posture side more remarkable. Ballet can make the female adds glamour and temperament, it is wonderful precipitation ego is mixed adjust the relaxation of intense sentiment dancing.

Long-term training can increase female connotation, promotion is temperamental. Ballet can let us make body appearance not only clever graceful fashionable woman, can let us more from inside and the other place sends out intellectual beauty of the female and distinctive temperament. Because ballet basically is stand on tiptoe wears what tiptoe will jump, jump so ballet has very good effect to thin leg and model leg.

5, street dance

Street dance is nowadays popular gymnastical heat, it has certain gymnastical effect not only, model body still can reduce weight in the meantime. Street dance is the one motion of low intensity having oxygen in planting, in the motion of a hour, using up the action with adipose whole body is quite strong.

In addition, because the limbs movement of street dance compares hyperbole, in the body the coherent combination of many place movement falls, more to small joint and small muscle motion, can promote not allow at ordinary times the place that easy activity reachs, rise to decrease fertilizer efficiency fruit thereby. If often practicing, can increase harmonious sex of the whole body, let figure scale more hasten standard.

6, step dance

Step dance is a fashionable motion that is dancing, fitness and recreational be in harmony an organic whole. What step dance passes tiptoe, calcaneal and ankle is agile and fluctuant and generation sound and rhythm, the aesthetic feeling of hearing and kinaesthesia compares other dancing more shock popular feeling. The style with changeful step dance attracted global men and women, the step dance that occupies research 45 minutes is equivalent to 5000 meters motion measuring, one of dancing that make very effective fitness reduces weight.

Patulous data:

Dancing can let curve of person capable person become more beautiful, ham muscle and arm muscle are closer also solid. It is the good method of Shu solution mood. Dancing is activity of health of a kind of good body and mind, enhance a constitution, disposition becomes optimistic, the body becomes limp, stimulate muscle in the round. Dancing is comprehensive sex, omnibus to sarcous stimulation, the place such as in the end of its behavioral give attention to two or morethings, neck, bosom, leg, coxa.

Knight dance with sth in one's hands is section, for instance small to Xiaoguan sarcous exercise is more, these places are the place that not quite light activity reachs ferial fitness. Additional, dancing still has the effect of motion having oxygen, the person that make practice is rising advocate lobar function while, achieve the goal that reduce weight.

Between dancing, coherent behavioral rhythm is very fast, movement of one a complete set of is coherent and fluent, orderly and have metrical feeling, right happy feeling, address spend take exercise very helpful. And its interest sex lets a person easily be mixed centrally dedicated, oversight drops athletic exhaustion.

Orchestic fitness movement erupts force is powerful, strong to sex of development of latent capacity of human body physical ability, because dancing is much,give priority to in order to wind the campaign of annulus small joint, because this can be better,the ground improves the harmonious ability of the person that practice. Dancing is a kind of campaign that provides expressional power extremely, pass dancing course, the person that practice is in project oneself while fostered self-confidence pledges compatibly.

Coaches call gymnastical dancing " the project that heading smile to train " , in dancing class, what they pay close attention to more is everybody happy and to one's heart's content, whether bold and unrestrained He Xiao asperses the movement, because this is loosened in psychology,go up, dancing is having very big effect.

The very much person that pull Ding Wu ever had had the bashful experience of stage fright, it is one of 10 big fear of American, through jumping Latin dance overcomes cowardly, fear stage by stage, foster self-confident, self-improvement. Go meeting countless test and challenge with sturdy confidence and perseverance.

The time that suggests everybody needs to last to dance 30 minutes or dance everyday only so (every time not less than 10 minutes) share half hours, can bring greatest profit for the body namely, include:

1. is able-bodied and skeletal, the bring down suffers from on the opportunity of osteoporosis.

2. enhances circulation of heart lungs function, stimulative blood.

3. decreases suffer from coronary heart disease, hypertensive, diabetic, large intestine cancerous opportunity.

4. increases articulatory flexibility and pliability, reduce wounded chance.

5. uses up quantity of heat, maintain appropriate weight.

6. has dance lightly in Le Yunsheng, conduce removes pressure, the health of stimulative body and mind.

7. and family are participated in together, but promotional feeling.

8. and friend in all dance, circle of life of conduce enlarge broadness.

The United States " natural " the newest report of the magazine says, the person of 60 years old of above, a week dances 3 times, follow musical air to walk 45 minutes every time above, can prevent old age gawkish. A week dances 7 hours above, can reduce the breast cancer meet with of 20% to suffer from rate, to II model diabetic the curative effect that has 50% .

1.Dance can enhance heart function, make a heart slow and strong.

2.Dance can enhance hemal flexibility, reduce hemal cracked possibility.

3.Dance can enhance muscle power, able-bodied leg sufficient, bones and muscles, can make joint agile, circulation of blood of stimulative human body and metabolism.

4.Dance the exudation that can enhance digestive gland function, stimulative stomach bowel has regular peristalsis, increase appetite, the hypertensive to preventing and cure, diabetic, fat disease, disease such as chronic constipation has favorable effect.

5.Often follow melody music to swing the body, cerebrum thinking activity becomes clarity, agile, can eliminate mental exhaustion effectively, improve study and work efficiency. Check according to concerning an expert, dance 3 times every week, every time a hour, the person that hold to 4 months continuously and the person look that do not like sport are compared, former report acumen, vision and memory all prevail.

6.Dancing is a kind static in have move, there is static gymnastical kind in moving, can alleviate nerve muscle is nervous. Determine according to the expert, when the mood of be agitated, angst emerges to mind, with lively pace 15 minutes are controlled, can alleviate nervous, stabilize a mood.

7.Time hold to, can eliminate the heart is short of symptom of courage and uprightness or reduce blood pressure. Make human body eliminates exhaustion, spirit is happy, alleviate flustered heart-throb.

8.Dance can reduce glycerine 3 fat and cholesterol are in artery is mural accumulate, also can reduce blood sugar to be changed into glycerine the opportunity of 3 fat.

9.Dance can reduce the accumulation with human body adipose abdomen, the form and structure that maintains human body is beautiful.

10.Dance the formation that can reduce hematic clot, reduce the possibility of miocardial infarction.

11.Platoon Qi can reduce the generation of hormone, cross the generation of much adrenalin, overmuch adrenalin can cause arterial and hemal disease.

12. is right able-bodied body, enhance body immunity power, reduce a disease, the prolong life also has urge action actively.

Reference material: Baidu 100 divisions, dancing