Original subtitles

Chào mừng trở lại với chương trình.

Hôm nay chúng ta sẽ tập nhảy để mở các khớp trên cơ thể

đặc biệt nếu bạn thấy người mình hơi cứng.

Chúng ta sẽ thực hiện một quy trình đầy đủ.

Đầu tiên, ta sẽ giải phóng phần hông

từng bên một

và đan các ngón tay vào nhau

và vặn về phía trước để căng giãn.

Vậy là chúng ta vừa giải phóng phần hông.

Tuyệt vời. Giơ cánh tay lên tạo thành những vòng tròn nhỏ.

Xoay tròn từng vòng một và mở rộng ngực.

Tuyệt thật.

Chuyển sang bước chân. Một.

Tuyệt. Giờ ta sẽ mở rộng ngực một chút.

Đưa tay lên giữa người, duỗi tay ra và thu vào.

Mở ra, đúng rồi. Chúng ta cũng đang mở rộng ngực nữa.

Vươn tay chéo sang bên hết cỡ.

Tuyệt lắm. Về giữa.

Tốt. Chúng ta sẽ bước rộng bàn chân sang một chút

và hạ thấp người xuống.

Có một điều tôi muốn nói về chiếc băng cuốn này.

Thật ra tôi đã đeo nó khá lâu rồi

nhưng trông nó vẫn mới tinh.

Đây là vấn đề tôi gặp phải với các loại băng cuốn trước đây.

Chúng hay bị cũ đi sau khi dùng một thời gian.

Cái này tôi đã dùng nhiều năm rồi. Và tôi rất thích nó.

Căng giãn cơ thể.

Rồi đứng thẳng dậy. Các bạn thấy sao?

Đã thấy sẵn sàng để bắt đầu chưa? Tôi thì nghĩ là rồi đấy.

Các ngón tay, cánh tay ép vào trong.

Tuyệt lắm, được rồi. Bắt đầu nào.

Chúng ta sẽ đưa tay lên, dang tay ra và thu về.

Và tôi muốn các bạn hãy tập trung vào...

mở rộng vai ở chỗ này.

Đó là một trong những động tác đầu tiên của chúng ta.

Và theo tôi, quan trọng là ta phải siết chặt cơ lưng,

giải phóng mọi sự căng cứng xung quanh khớp vai,

để vai được thả lỏng.

Chúng ta sẽ lắc 1, 2, 3, 4.

Giờ ta hãy hóp chặt bụng, hóp, 2, 3,

Hãy chú ý là hông của các bạn...

tôi muốn bạn đánh hông lệch khỏi người,

nhưng cũng đừng đánh rộng quá

vượt khỏi chiều rộng của hông là được.

1, 2, 3, tác động vào cơ xiên, được chứ?

Tốt, 1, 2, 3.

1, 2, 3. Và 1, 2, 3.

Và 1, 2, 3. 1, 2, 3.

Tốt, giờ ta siết eo vào, để hông có thể uốn cong hơn một chút.

Ta sẽ siết chặt cơ mông, làm thế này sẽ giúp...

make this shimmy happen, but also really work

a little bit more in opening up our obliques today.

So squeeze, two, three.

Five, six, seven.

One, two, three. Position.

Position. Good.

With the hands, one, two, three.

Position. Other side.

One, two, three. Position.

Last one.

Position. Again.

One, two, three. Position.

Okay. Now we're gonna work with the shoulders. Back. Back.

Before we do this, actually, I'm just gonna let you

bring your hands up to a stretching position,

really opening up the chest here.

Good. And then close and round the upper body.

So a lot of stiffness can be held in our upper body.

So we really want to loosen this out.

Good. Now we're gonna draw one shoulder back

as the other one comes forward, either way.

At the same time, you'll notice that we are twisting the spine.

Which is great opening up.

Two, and one.

Keep your hands like I got a wall in front of you

and just push forward. Push forward.

Push forward. Push forward. Emphasis on the forward.

Now let's change it. Emphasis on the back.

Back. Back.

Back. Back. Back.

Good. Let's go a little bit more.

One, two, three.

One, two, three.

Back. Back. Back.

Back. Back. Back. And one, two, three.

Tack, tack, tack.

I think we can go from the beginning. Five, six, seven.

And one, two, three.

One, two, three.

Open. One, two, three.

Excellent.

From here, we're gonna draw this foot in.

And we're gonna let our hip come up.

Bring this arm open. And we're gonna drop it down.

Two hip drops. Let's show you the other side.

One, two. And extend and open this hip.

Squeeze the oblique, let the hip drop.

One, two, down.

Stretching down. Excellent.

Other side. One, two, three.

Three being the magic number of the day, okay?

From the beginning.

Open. One, two, three.

Let's go full. One, two.

Just two for that one. Again.

Five, six, seven, and...

Last two. And then we have the hard move.

I thought I'd start you a little bit easier.

Five, six, seven, and...

One, two. Okay.

So this is a beautiful move we're gonna do now.

First of all, I want you to just open up here in your pelvis.

So we're pushing forward and we release back.

Now we wanna try and draw a little circle.

So we have here forward, side, back, side.

If you've done dancing with me, this is a very popular

belly dance movement, but we're gonna make it

a little bit harder today because we're gonna change it.

How are we gonna change it? First of all, I want you

to bring your feet in towards each other.

So we're quite small. Forward, side.

So can you see how we're stretching,

avoiding all stiffness.

And side, and forward.

So we've got side crossing the knees behind,

side, really working through any cracks you're feeling.

Forward, sitting down, and through.

Now we're gonna do that with the weights on the back leg.

So in this position, I want you to go forward,

forward here, keep the knees bent, bring it out.

You're doing the same thing. The only difference

is one foot has less weight. Okay?

Forward, towards me, back, and then come up.

The forward is the most important. One, two, and up.

One, two, and up, really pushing forward.

One, and through.

Last one on this side.

Okay, switch side.

Forward, towards me, behind, and a little bit to the back.

Forward, behind.

Now I'm bringing my arms in, arms in,

and release. Last one.

In, and release, all together.

One, two, three, position.

Position.

Forward, round, again.

Forward, slow, two more times.

And again, keep going.

Let's get it nice and smooth.

Each time, trying to open up the body even more.

Push down, keep that back hand up, forward, round.

See if you can make those moves even bigger, okay?

When I start talking, I can forget what I'm doing.

I'm gonna be silent.

Two more, let's get sweating.

Well done, everyone.

Let's give ourselves a big stretch. Arms up.

Take yourself to the side. Big well done.

I hope you enjoyed it.

And to the side.

Don't forget to check out Ana Luisa.

I put her in the link below.

My favorite jewels,

you'll see me wearing in every single video.

And let me know how it went.

Deep breath in.

I look forward to seeing you in the next video.

Today we're going to be learning fan veils,

a little choreography just to get you started with them.

If you're new to fan veils, then do as best as you can.

But if you've done it before, you might enjoy this as well.

So we're gonna warm up straight away.

We're gonna warm up our upper body, especially.

So we're gonna start with shoulders rolling one by one.

And we're letting ourselves just create this eight shape.

Excellent.

And we're gonna let the arms come with it.

So just let the elbows slide.

Good. Let's stretch out our wrists.

Good. Keep stepping. Arms up. Release.

And then we're gonna brush through our hair.

So we're going to take a little halo.

Excellent. We're really opening up the spine.

And finally a little bit of a leg stretch.

Pushing through. Shake it off.

And again, push through the back of the legs.

Good. All right. Shake it up.

Grab your fan veils.

Today I'm less teaching you how to hold them.

If you wanna know how to hold them,

check out my BellyFitbyLeilah where I really break it down.

For now, just make sure you're in a nice grab position.

You'll thumb in the main one and you're pinky in the last one.

And we're just gonna let ourselves breathe with the movement.

So we're lifting up, flick, one, flick, down.

Flick. Good. Lift.

Now we're going to go one at a time. One.

Good. Finding that rhythm.

Excellent. Okay. Bring one hand behind you and down.

One, two, one, two.

Other side. One. So that's same halo.

And then we turn out forwards.

Forwards.

One, two, three, four.

Good. How are we feeling?

Okay. Now we're going to do this movement. Flick.

Flick. We're gonna draw.

One, two, three, four.

One, two, three, four.

All I'm doing is flicking my hands under.

Okay. Good. Shimmy.

Here, flick, here, flick,

here, flick, here, flick,

One, two, three, four.

Let's start here and then we're gonna slowly go down with it.

Are you ready? One, two, three, four.

It's like you're drawing with a paintbrush.

One, two, three, four, five, six, seven, and...

Let the wind take the silk. Again.

Good. Let's do the halo with that.

Halo and one, two, three, four.

After the halo, your hand should be open, okay?

Let's try it. One, two, three, four, five, six, seven, eight.

One, two, three, four, five, six.

Let's do four. One, two, three, four.

One, two, three, four.

Figure eight. We'll do anything with your hips.

And again.

Behind you. Up.

Up and again.

One, two, one, two, up.

Last one and then we move forward.

Very good. One more time. Up.

Excellent. We're now gonna step. One and one.

And we let them crash and open.

Five, six, seven. Crash.

Crash. Again.

Two, one. Let's do it again.

One, two, three, one, two, three.

Step back, forward together.

One, two, three. Crash.

Open, shimmy.

Crash, open.

You can do any shimmy you want while you're shimmying.

Your wrist is going up and down, up and down, up and down.

Okay. Stay with me in the shimmy.

Up, down, up, down, up, down. Yeah?

Then remember the crash. Crash, in.

Up and down, up and down.

Crash, in, up and down with the step back.

Step in, shimmy.

Crash, in, shimmy.

Two more. And...

Excellent. Let's go from the beginning.

One, two, three, four, five, six, seven, eight.

One, two, three, four.

The second move we did was the up and down.

Up, down, or up and down.

Maybe it was just up and down, up with the little eight, if you can.

The third move we did was flick and center.

Okay. And then the fourth move we did was just the shimmy.

So now we're gonna order them. Okay?

Keep smiling. Also, if you don't have fan veils,

I sell them, so you can get them from me.

You can see that on the website bellow, as well.

So five, six, we are gonna start with just the brush.

Brush, two, three, four, then both.

Up, two, three, four. Other side,

Brush, two, three, four, then both again.

And then here. Let's just do that together.

One, two, three, four. You can add some hips.

Brush, two, three, four.

Great. Now the second bit. Push, in, shimmy.

Push, in, shimmy. Let me show you that again.

Step behind, in, shimmy.

Last one. Okay, I think we're ready.

Let's go from the top.

Push and come forward.

Last one. You ready? From the top.

I did that wrong. So let's just do two of these.

I'm crossing behind.

We do one for luck, because I messed up. Let's go again.

And up and down. That's better.

Take it back. Shimmy.

Last. Wow.

Well done. Give yourself a big stretch out.

Put this down away.

Big well done. Let's do a quick stretch.

Release the arms. Well done everyone.

I really hope you enjoyed that.

So that's just a little quick intro to fan veils.

Stretch it out.

And stretch behind you.