Natalya Shapoval

Saved 8/16/16 1:11 PM to sport, dances

In beat dance. Zumba (release No. 1)  See details »

 
Video subtitles:
  • 00:00: Hello my call anastasia i here in order to introduce you to a new figs on with a dance direction under the name of zumba surely many of you are already familiar with view these fitness training but there is also they will hear from them first what is zumba is fitness training
  • 00:31: consisting of loads and dance movements as well as all ingenious things zoom appeared accidentally when the beginning century one columbia fitness trainer albert ps forgot the disk with his usual music and I replaced fallen under the arm disc with Latin rhythms of sars kumbi irrigator an amazing find it suited him pupil because boring equal an exercise turned into incendiary dance as he himself
  • 01:02: inventor of this kind training allows give the maximum load on the whole complex muscle is not loads central nervous system to dance Anyone can have a rumba ourselves a great opportunity received dm vivacity energy for the whole day basic directions zumba fitness of that was also Moringi kumbi and sobbing every our occupation will include elements of these dance directions our course will last 12 lessons and our first
  • 01:32: training will be dedicated to sans we will learn the basic steps of salsa and their variations remember that each fitness training should start with a warm-up and zumba as a fitness directions are not exception and so begin to warm up from head to toe points now we put the legs shoulder width shoulders are deployed back the back is even the stomach is drawn in head mash cervical vertebrae be very attentive and careful not to make a trap so
  • 02:03: now flat neck case is in neutral position we work backwards so we set our necks aside for 1 backward and backward forward position touch chin try to touch chin chest cells and align neutral position and so back once and forward two and one times and two and one and two times and two do it again 1 and 2 and
  • 02:35: 1 and 2 are the following Exercise turns cervical help to the right and left start right by 1 and left or right to 2 Left and 1 and 2 remember that the shoulders are not we rise well work the neck again one and two and one and two go well to the next
  • 03:06: exercise now we shall lift the shoulders in circular motions we hold the shoulders forward we connect the spatula and we lower them downwards forward and downward and once and two and one and two times and two is good scroll spatula just and once do it again and again and two and one and two now we are the same do it ahead we reduce the spatula and drop forward
  • 03:37: backwards and downwards and down back we do more fold back and down back and down fellows think with this you have mastered Next, go chest and so now I'll show you in details Shoulders with us neutral rearward position many of us also have remain on the width shoulders or thoracic anterior and then back so do one by one
  • 04:08: back twist spine for 2 and 1 and 2 try maximize points of your body and 1 and 2 and 1 and more once and twice and once and two excellent now doing chest motion cell to the right and To the left and so if we work right to
  • 04:38: we were years old we raise the right shoulder and him conduct thorax if we work in left we raise left shoulder and work thorax left and so start on 1 right and left and right and left again right and left and right and gleb for convenience, you can bend a little support leg to the right and left and right and left go to the lumbar region
  • 05:12: now you need a very attentively see and do as well as doing it I and so that you were more details can be seen I will be God for you now we are pulling tummy retracts muscles of the pelvis and slowly lower the lumbar region down and so judge that the back is exactly from us crowns to the coccyx handles stretch forward atas send back we try to maximize bend over in the breast department of cervical department to stay in the flat
  • 05:43: neutral position spring by 1 and by 2 and 1 and 2 more for 1 and 2 and 1 and slowly rise with a round back forward fine now we pass to our hips most important parts of jumbo directions why because the hip is half the battle with them need to rotate well but that they are good Worked needed good warm up and so the hips to the right
  • 06:14: ivlev make small circular movement through forward a little bit on a spring feel like you sat down on a deep the thigh is good and in the other side slowly several springs from 2 to 4 more times and one two three four other side 1 2 three four now 2 2 goals and 2 goals I feel that you have
  • 06:44: good at 2 and right thigh and left now we complicate one and one and two do not forget sits on the thigh and two and three and four and more one and two and three and four and five and six and seven and eight Well done excellent now go to our knees remember that in zombies are actively work feet so you need legs
  • 07:14: good warm up and so now hold balance on the left the leg of our workers right we are not the length with flat back raise the right leg to ourselves we take the lock for the knee and silently tighten the thoracic cells and 1 and 2 and 3 are our stop is in neutral therefore not do not stretch the sock on myself not in sex yet Once 1 and 2 and 3 and 4 were delayed we do the same thing but
  • 07:47: on the other leg and so not the Tallinn Statute support leg we find your point of equilibrium and raise it to the top left in the lock knee and do spring up and 1 and 2 and 3 their four and five and six and seven and eight we do not fall and two and three and four and five and six were delayed 7 and put on the floor
  • 08:19: fine now warm up the most an important part of the body which we today it is very useful our feet and so insert the right foot to the side now we work circular movements of 100 memorable outer circle and on internal start right we follow that so that the socks do not broke away from the floor make the maximum circle with you to the right then is in the outer circle now we work the same
  • 08:49: most but in a circle internal and so once two and three and four and five and six and seven and eight well go to the left leg is set foot to the side work with the outer circle and one and two and three and four and five sock are not tear off six and seven
  • 09:19: and eight internal circle and 1 and 2 and 3 maximally scrolling foot and five and six and seven 8 we think and well kneaded and now we can proceed main part of our program so now I offer to us master the basic step salsa or a flip forward step first we will learn the rhythm of salsa dance so we dance under the 4's
  • 09:50: lobe size and we work for 1 2 3 for 4 we pause once again two three on four pause so start with the right feet do in rhythm legs and right left right pause left right left pause right left right pause left and right and left think with this task you
  • 10:20: coped and so now on 1 right foot forward on 2 we come back left in the center and on you present the right foot in the center again repeat with the right feet and so on with the right forward with the left back with right in the center again with the right forward with left back with right Centre now we will do the same most with left foot forward 1 on the right in center 2 on the left in center at 3 by 4 as we
  • 10:50: remember the pause again with left foot and forward left back right present the left in center again left right and left last time left right years now we will try alternate our legs first right a then the left goes forward to the right and right center left right now with the left left forward right in center left again right and left and right and changed the left-hand
  • 11:21: the left is fine now let's try do the same exercise but in rhythm league and one two three four pause one two three four pause another two three 4 pause one two three four pause 2 situation I think this movement we we have now mastered we will complicate it now we will add
  • 11:51: deep squatting on 1 so at once we crouch down rise to 2 we stay in the neutral position . In this exercise, we are working the main muscle group feet this and front muscles of the thigh and back and biceps more time 1 and now we add our most important hips and so now
  • 12:22: Let's begin while simple motion which is conditional called watch right and left again years right and left now we complement our hip move 1 hip to the right to 2 hip to the left thigh to the right on the other leg do not blame to do
  • 12:54: hips for 3 it required form exercises left right left Danishevsky problem excellent and now we have remained the most final stage this exercise we need to add Eight what is the eight circular motions hips in the form infinity so try and do on revenge begin with right thigh forward
  • 13:24: and back now we change pedro do all the same most on the left foot left to the side and backward the same on the right and to the right forward back. circle and left forward back one more time to the right and back and left and back watch carefully so that your The knees also worked they should be soft and should not let go
  • 13:54: a little bend supporting canyon fine now insert these our eights exercises and so recall what we do with right foot forward and forward without it ahead left thigh back right thigh back and hips to the right to the left
  • 14:30: swipe right right left changed the rights to the left right to left right left continue to work and hearing and so on important here be sure twist one's thigh through the outer circle and sit down down to your muscles are right work again Well done think you are with
  • 15:04: this movement coped now add a little the detail is our hands and so the hands work gently into the counter legs, that is, if we go right foot forward left hand goes ahead of the frame back so left forward right back left forward changed 4 must be changed hand direction now working with the right handle forward left back right forward change to 4 and Left Hand Right
  • 15:36: handle left handle changed now we go right right and left right slightly faster than their Left Right Left pauses right to left and right fellows do not forget to crouch good and climb pulling up to stroke well hips on eights 56 so now what will try to do our exercises as fast as possible pace and
  • 16:06: maximum charge of energy and Well, I think you Well done and we have mastered sol's basic step now we will learn the step salsa back changing we have only direction of travel start and again with right foot back and right left to center
  • 16:37: right center and left backward left right to center left again and right Left right and left right left remember about the pause at 423 pause one-two-three do once and right-hand left left right is not present now add squat back so
  • 17:07: back crouched in the center returned to the top and back crouched with left legs in the center up again right left right still left right of bread last time the label right and left forget stretch from well done Now we add our thighs watch i understand that back it will be make it more difficult but we very much try
  • 17:37: so do right back to the left hip and in center is leg change thigh now the same left to left hips right forward thigh and left leg present go to the left hip do a little bit faster and right to left right left right change bucket 1 more gram of glebe and left to the right is white and again left to right
  • 18:08: right to left right left Well done now adding the most complex our favorite eight with hips and so we'll do it slowly with right hip back back left thigh forward right foot attach change direction now with the left foot left hip back back right and forward the left is change direction
  • 18:38: the wind let's do a little bit faster and right left right putting it to the left right left put it to the right left right once again left to the right left fine now add the brightest details now with us active hands and work a little shoulders and so I will remind that the hands work in counter-current in spite of on the fact that we are moving back position of hands does not change start
  • 19:08: back and right on the left with the right changed the knobs to the right left-right handle left again right left right left right repeat left right left right and left right what does our shoulders do we are a little bit unfolding the shoulders in direction movement, that is, if we do with the right
  • 19:38: feet back of the shoulder goes behind foot but then to shine she does not unfold too strong because it the exercise is valid on the twisting of our back and so we work all together with the shoulders handles and bright hips and so back two active shoulders fold again 2 change it again times ipad 2 you are to change you
  • 20:08: Well done think and this the movement was given to you under force now learn step Cuban salsa or a step of salsa in side we begin again with the right leg take a step to the side with gravity transfer bodies come back left foot to center rights and represent once again do with right leg and right to Centre presented again right to the center put good fellows now doing the same
  • 20:38: most with the left foot and so the left aside right center left in center once again left in right and in Centre left in the center and dedicate once left right to center left in the center is excellent now turn to second level of this exercise and so begin to transfer severity of the body with squatting to the right on 1 and on 1 sit on 2 stand on the 3 imagine 4 pauses at 1 we sit down on 2 stand on the 3
  • 21:09: imagine 4 pauses once again down and down from numbers down and up and down on a nut I think with this will accurately bet now add our favorite watch and so on right meters to the left and right changed to right to the left to the right and left again right left right changed left to right
  • 21:41: left do not forget that we have a deep squat is good work hips and left left right again left to right right and left right left we work eight hips add them to Cuban salsa leg to the right thigh forward and backward left hip forwards and backwards we put a foot change the course of movements go left and left
  • 22:12: hips forward back with right leg of the hip back and forth represent it course of motion do a little faster and with a squat down is not forget about him and so go left to the left right changed to the left hip to the right to the left changed left to right right changed to the left right vle changed left to right
  • 22:42: right changed to the left right to the left you done well and now we add u arms and shoulders again I remind you that our The hands go to counterweight and shoulders are free move by hand we add the shoulders and we go to the right and left hand and right hand forward left changed direction now right forward left forward right changed direction You are left and right to the left and
  • 23:12: took the right and left and right again left right left and right the left one is excellent with we managed it now try make this move a little faster and a little more give smiles and so start right and right 23 changed to the left 23 change rights 23 sick 2 right and left 23 we
  • 23:44: forgot the step Cuban salsa or step salsa aside now go to step learning salsa by the square he will accommodate all those three exercises which we learned before this is a step main site or step front flip Cuban salsa side and step of salsa back so the square of we are working ahead in back and in start with right foot do twice with right and
  • 24:14: left me and so to the right and left and right changed left and right and left now we work side Cuban salsa right to left right changed left to right left now working backwards step back flip and right leg changed and the left leg changed and again in right side and
  • 24:44: center and left and center and first right-ahead step solos and forward changed left 23 step aside right 23 and left 1 2 3 previous 1 2 3 changed the left 23 step Cuban Salsa 100 right 23 and left 23 and Once again do not forget
  • 25:15: what works well The legs we make deep squatting and good work of the hips once again to the right 23 and left two or three back to the right 2 and to the left two three and side to the right 2 you and left two three let's try make the same move but W and we begin with right foot under my
  • 25:45: account five and six and seven and eight and right 2 and 1 buy both the right 2 and left two three back right 23 and cool 23 Cuban right 23 and left more thighs and in front of you at times two three and one side two times break and shoulders back and forth and in side two two three
  • 26:17: one two Three Well, what did we learn? movement of salsa square now let's see how it's all will look great combinations volume 5 they
  • 26:55: collar anapa introducing win there for off fashionable most Fire 1 icona pop backwaters . Well , our first
  • 27:38: training is over I hope they will I liked you too. recharged with energy Latin American rhythms and open for yourself something brand new and unique thanks that you open the Mirzo you are with and on me call anastasia and this program in I'll see the rhythm of the dance on the TV channel maximize ligulu 1