Warm up

As always, let's start with a warm-up. In oriental dance classes, she has great importance. Today we are adding to the warm-up exercises for the hands that we have learned.

• Left and right hip movements
• Movement of the hips back and forth
• Circular movements of the hips, first to the right, then to the left
• movements chest up down
• Chest movements left and right
• Circular movements of the chest to the right - up - left - down, then in the opposite direction
• Head movements left and right
• Tilts of the head in the direction to the right - back - left - forward two times in each direction
• Rotation of the head to the right - back - left - forward, and in the opposite direction
• Stretching. We make inclinations first to the toe of the left foot, then to the toe of the right foot
• Movement of the right wrist up and down
• Movement of the right elbow up and down
• Circular movements of the right shoulder back
• Movement of the left wrist up and down
• Move left elbow up and down
• Circular movements of the left shoulder back
• Movements with both hands alternately. IP: we spread our arms to the sides. We make circular movements with the shoulder of the right hand, the elbow of the right hand, the wrist of the right hand, then with the shoulder of the left hand, the elbow of the left hand and the wrist of the left hand.

Key

Today we will look at one of the basic movements of belly dance, which is called the key. The key is hip movement.

Almost all hip strikes are performed using the knees. Therefore, make sure that the knee is straightened as much as possible. In this movement, it is necessary to simultaneously tighten (tighten) the stomach.

1. Simple key

• IP: We become sideways, raise the right hand up, take the left hand to the side. We take the shoulders back, raise the chin, follow the posture. We put the left foot on the toe, thereby lifting the left thigh up. The supporting (right) leg does not bend.
• One: leaving the left leg on the toe, bend it at the knee, lower the left thigh down.
• Two: Straighten the left leg - the thigh rises again.

We repeat the movement several times.

• We turn the other side, raise left hand up, move the right side to the side. We take the shoulders back, raise the chin, follow the posture.

Repeat the same movement now for the right leg.

2. We complicate the key by adding a leg lunge to it

• IP: We become sideways, raise the right hand up, take the left hand to the side. We take the shoulders back, raise the chin, follow the posture. We put the left leg bent at the knee on the toe.
• One: straighten the leg, pulling the thigh up.
• Two: lower the hip down.
• Three: lift up.
• Four: lower the thigh down, throwing the leg forward - tear off the toe from the floor and stretch the leg forward in front of you.

We turn the other side, raise the left hand up, take the right hand to the side.

We take the shoulders back, raise the chin, follow the posture. Repeat the same movement now for the right leg.

3. Let's further complicate the key by adding a squat to it

This movement will enter our dance.

• IP: the same, we start with the left leg. One: raise the thigh up.
• Two: lower the thigh down and at the same time sit down on the supporting leg, slightly bending the knee.
• Three: Stand up, straightening the knee of the supporting leg and lifting the left thigh.
• Four: lower the hip and throw the leg forward.

Repeat the same movement for the right leg.

Bundle. Key + chest movement

Let's analyze the bundle, which includes the key with squatting and throwing out the leg and the movement of the chest.

We start with the right thigh.

We make a key with squatting and throwing out legs. We turn straight, both hands are transferred to the position to the sides and we make the movement of the chest up and down 2 times.

Then we turn to the left side, make a key with the left thigh with a squat and throw out the leg, turn straight again - arms to the sides, move the chest up and down 2 times.

Don't get frustrated if something doesn't work right away. Continue to persistently perform simple belly dance movements, collecting them into learned patterns, and victory is not far off.

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Belly dancing continues to be a huge success, both at home and abroad. In terms of the number of bellydance fans, Russia did not stand aside, occupying one of the leading positions in the world. Given the popularity of the dance, we continue to analyze the basic elements of the direction. Today we will focus on chest movements such as twisting and skewed chest.

Twisting of the chest

This movement is not distinguished by a complex technique, therefore, having understood its essence, it will not be difficult to learn the element. When performing a chest twist, only the chest is in motion. All other parts of the body do not move, the head, hips and arms are in a fixed position. The movement begins with the rotation of the chest around the axis of the spine, while remembering that small movements or too fast a rhythm will not allow you to perform the trick correctly. As a result, you will perform one type of shaking, but not twisting.

skew

The skew element also does not require outstanding talent, but for a good performance you will need to practice well. The movement occurs due to the movement of the shoulders and, as a result, the resulting distortion of the chest. First you need to raise the left shoulder, and at the same time lower the right shoulder down. Simultaneously with the movements of the shoulders, the chest is skewed. As in the previous element, when performing a trick, the hips, head and arms must remain motionless. Performing this movement at a fast pace, the skew will not work, the trick will resemble shaking. Two elements are easy to learn, but they require a lot of time to execute automatically.

When the two thoracic vertebrae are extended, they come together from behind and compress the back of the disc. At the same time, the disc is compressed posteriorly and expanded anteriorly, and the nucleus pulposus advances.

Extension is limited by the articular processes (1) and the spinous processes (2), which, being directed back and down, almost touch. The anterior longitudinal ligament (3) is stretched, while the posterior longitudinal ligament, yellow ligaments, and interspinous ligaments are relaxed.

When flexed, the space between the two vertebrae is open posteriorly and the nucleus is displaced posteriorly.

The articular surfaces slide upward, and the lower articular processes of the overlying vertebrae tend to hang over the upper articular processes of the underlying vertebrae. Flexion is limited by tension on the interspinous ligament (4), the yellow ligaments, the capsules of the facet joints (5), and the posterior longitudinal ligament (6). Conversely, the anterior longitudinal ligament is relaxed.

With a lateral tilt (Fig. 6, rear view), the articular surfaces of the processes of two adjacent vertebrae slide one relative to the other:

On the opposite side, the articular surfaces slide, as in flexion, i.e. up (red arrow);

On the lean side, they slide like during extension, i.e. down (blue arrow).

The line connecting the two transverse processes of the overlying vertebra (mm") and the corresponding line of the underlying vertebra (pp") make an angle equivalent to the angle of inclination (i).

Tilt limited:

Contiguous articular processes on the side of the inclination;

Tension of the yellow ligament and intertransverse ligaments of the opposite side.

It would be incorrect to describe the movement of the thoracic spine in relation to only one segment. In fact, the thoracic region is connected to the thorax, or chest (Fig. 7), by numerous joints, and all the bony, cartilaginous, and articular components of the thorax play a role in orienting and limiting the mobility of the thorax. In general, the mobility of the thoracic spine, isolated from the thorax in a corpse, is much higher than in connection with it. Therefore, it is necessary to study changes in the chest associated with movements of the thoracic spine.

With a lateral tilt of the thoracic spine on the opposite side, the chest rises (1), the intercostal spaces expand (3). The chest increases in volume (5), and the costocartilaginous angle of the tenth rib opens (7). On the tilt side, the opposite occurs: the rib cage descends (2) and decreases (6), the intercostal spaces narrow (4), and the costochondral angle becomes smaller (8).

When the thoracic spine is flexed, all angles between the various segments of the chest and between the chest and spine open, i.e. costovertebral angle (1), upper (2) and lower (3) sternocostal angles and costochondral angle (4). Conversely, when unbending, all these angles become smaller.

Axial rotation of the thoracic spine

How does the elementary rotation of one vertebra relative to another occur in the thoracic spine? The mechanism of axial rotation at the chest level differs from that at the lumbar level. In fact (front view), the joints between the articular processes have a completely different orientation. The shape of the articular space corresponds to the surface of the cylinder (dotted circle), but the center of this cylinder lies more or less in the center of the body of each vertebra (O).

During rotation of one vertebra relative to another, the articular surfaces of the processes slide one over the other, which leads to rotation of one vertebral body relative to the other around a common axis.

This is followed by rotation and torsion of the intervertebral disc, rather than shifting of the disc as in the lumbar region. This rotation and torsion of the disc occurs to a greater extent, especially the net rotation of the thoracic vertebrae, which is at least three times greater than in the lumbar region.

However, this rotation could be greater if the thoracic spine were not connected to the chest. In fact, any movement at any level of the spinal column induces the same movement of the corresponding ribs, but the sliding of one pair of ribs over another is limited by the presence of the sternum, to which all the ribs are attached by means of costal cartilages.

Consequently, the rotation of a vertebra leads to stretching of the corresponding pair of ribs due to their elasticity, especially the elasticity of the cartilage.

The following changes take place:

Increased rib curvature on the side of rotation (1) and flattened rib curvature on the opposite side (2);

An increase in the costochondral flexure on the side opposite to spinal rotation (3) and a flattening of the flexure of the costochondral angle on the side of rotation (4).

During this movement, the sternum is under the influence of shear forces and passes into an oblique position, as if following the rotation of the vertebral bodies.

This "skew" of the sternum is very small and does not manifest itself clinically; it is also difficult to show it radiographically because of the superimposition of bone elements on top of each other (superposition).

The mechanical resistance of the thorax therefore plays a role in significantly limiting the mobility of the thoracic spine. When the chest is still flexible, as in youth, the movements of the thoracic spine occur in a significant amount, but with age, the costal cartilages ossify, which reduces the costocartilaginous elasticity. As a result, in the elderly, the chest is almost completely rigid, and mobility is correspondingly limited.

Chest movement.

During the full and deep breathing that accompanies any rapid movement, it is best to keep your hands on your belt, as shown in figures 1 and 2. Air should enter and exit the lungs solely due to the expansion and lowering of the chest, and not due to the movements of the abdominal walls or air being sucked in by the nose or mouth. The lower ribs should move apart and the chest should rise up like an extended harmonica. The strength of the arms in this movement can be helpful if they press down on the thighbones. Due to the empty space formed in the chest, the air will rush down if the nostrils are wide open.

Having inhaled, the muscles that expanded the chest relax, and the latter descends due to its own gravity, expelling the spoiled air from the lungs through the nose. In order to make the exhalation even more complete, it is helpful to tighten the lower ribs as much as possible and relax the abdominal muscles.

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