Twerk is the new trend in contemporary dance, founded by the world-famous Miley Cyrus. And the topic of twerking has become one of the most popular among modern youth. It was for this style that Miley created fashion, trying to get rid of the image of the heroine of the Disney children's channel that had become boring to everyone.
The desire to dance has swept girls and boys all over the world, while the age of twerk fans begins at about 12 years old.
Popularity
About how quickly something can gain popularity among all young people, regardless of social status and age, can be judged by twerk. Literally for a short time the term has been included in the online version of the Greater Oxford Dictionary.
What does twerk mean? One of its official interpretations is that it is a dance in a provocative manner, which is accompanied by a fairly active movement of the hips in a deep squat. At first, the public reacted a little coldly and even condemningly to this style, but within a few months, fitness classes and dance schools began to recruit groups to study it. And the most amazing thing is that there are still enough people who want to quickly twerk.
How to learn to dance twerk
The technique is quite simple at first glance, but it only seems so. Despite the fact that there are several basic movements, sometimes not everyone can learn them and perform them correctly. That's why so many girls visit dance groups to fully master the art of shaking the buttocks.
How to learn to dance twerk at home? Yes, it is very simple - for this it is enough to follow a few rules:
- Put your hands on your hips and sit down. Your feet should be shoulder-width apart, and your feet should be turned so that your knees are just above them.
- To move your hips forward, place your thumbs on your tailbone and push.
- To move your hips back, on the contrary, pull yourself on the pelvic bone.
- Remember that a deep squat means you won't be able to move anything other than your hips.
- When you have already understood how to move the booty correctly, you can put your hands on your knees and turn so that your wrists look out.
- Now pick up the pace and you'll be fine!
This is only a basic movement, and there are many different techniques for performing twerk. It, for example, can be danced against the wall. For convenience, with their backs to the wall, they rest their hands on the floor, and raise their legs to the wall. At the same time, they are bent, as if in a squat. You should stand up steadily, no need to press your stomach against the wall and try to level out. When the legs are bent, you need to move the hips as described above.
The first and most important advice that experts can give in this case is to put your feet shoulder-width apart. If you put them wider or closer friend to a friend, then the correct deep squat will not work, and as a result, the dance will look somewhat strange.
Never wear restrictive clothing if you want to learn how to twerk. For beginners, jeans and the like are not suitable - leggings are better as well. Among other things, they can effectively emphasize the line of the pelvis.
When dancing against a wall, try not to fall forward - you should firmly rest your hands and not lose your vigilance. Another important advice- Gather your hair in a pigtail or ponytail. Thus, they will not climb into the face and interfere with dancing.
Warm up before dancing.
Warm up for booty dance
How to learn to dance twerk safely for health? Remember that in this case we will get a huge load on the muscles, so you should first prepare well for the lesson and warm up. You can perform simple tilts to the sides, forward and backward, while you should do them slowly and feel how the muscles are stretched. You can also clasp your hands behind your back and bring your chest forward, the pelvis should be strongly retracted back - these are the so-called deflections in the lower back. That is, you should go through all the movements of the basic warm-up before the dance.
Before each lesson, you should do a little stretching to warm up your muscles and not get injured when you dance booty dance. Moreover, in the middle of the lesson itself, you should also be a little distracted and stretch, try to sit on the longitudinal and then continue dancing again.
health benefits of twerk
Many are looking for ways to quickly learn how to twerk, but some do not even realize how good it is for their health. First, your muscles will always be in good shape. With the help of such a dance, you can fully reveal your sexuality and get rid of many unnecessary complexes.
Rhythmic contraction of the gluteal muscles will help get rid of cellulite, while the rotation of the hips and a good stretch will only strengthen the legs. The effect of twerking can only be compared with a good anti-cellulite massage.
Due to the constant active movement, your body will become more toned. At the same time, due to the increase in blood flow, the cardiovascular system is strengthened. Deep squat gives you the opportunity to pump up muscles inside hips. As a result of such exercises, pain during menstruation is reduced.
Here you could find answers on how to learn how to dance twerk, and you can get much more - a beautiful relief figure and a constant good mood. After all, how can you do booty dance and think about life's problems?
How to learn to dance twerk?
Twerk is a female dance direction, where all movements are focused on the buttocks and hips. For many, such a dance seems strange and even funny. However, today twerk is part of the modern dance culture. Therefore, to all who seek to be aware fashion trends, it is worth learning how to dance twerk. To do this, it is enough to study basic movements and carve out some time to exercise at home.
Basic twerk moves
At first glance, the technique of twerk is quite simple. However, sometimes not every girl succeeds in learning how to correctly perform movements on her own. That is why it is recommended to visit dance studios. Although stubborn and purposeful girls will be able to learn how to dance twerk on their own. To do this, you need to learn the following movements:
- Take a starting position: rest your hands on your hips, spread your legs shoulder-width apart and sit in a deep squat. At the same time, turn the feet so that they are on the same straight line with the knees.
- Put your thumbs on the coccyx and press a little, thereby encouraging the movement of the hips forward.
- To perform a backward movement, as it were, pull yourself by the pelvic bone. It is important to understand that when performing movements, nothing can be moved except the hips.
- After you understand the technique of this movement, the hands should be placed on the knees, turned in such a way that the wrists are slightly turned outward.
- Then you need to increase the pace and diversify the movements.
Among the main tips that professionals give to all novice twerkers, the following points can be distinguished:
- Always put your feet exactly shoulder width apart, otherwise it is impossible to get a proper deep squat, and as a result, the dance itself will look a little strange.
- Clothing should be chosen comfortable, emphasizing the line of the pelvis, but not restricting movement.
- It is better to put your hair in a ponytail or braid it - so they will not interfere with the learning process.
Moreover, as in any other dance, learning to twerk must begin with a warm-up. In the process of training, there is a rather large load on the muscles, and in order not to harm yourself, you need to prepare them.
Due to the popularity of frank and outrageous singers, many today are interested in the dances they perform. The desire to imitate Nicki Minaj, Jennifer Lopez, Miley Cyrus or their followers motivates girls to study. How to start learning dance so as not to quit in a day, you will learn in this article.
Stretching complex for the back and legs
Learning to twerk will be effective if you first prepare your tendons and skeleton for a new type of load. To do this, 2 weeks before starting to study twerk, start doing exercises to “stretch” your legs and back. Most of Twerk moves with the involvement of the hamstrings, so they need to be put in order first.
Hamstring stretch
Lie on the floor, on your back. Stretch your legs in front of you, socks stretched over you. Raise both legs until perpendicular to the floor and grab your shins or thighs with your hands (depending on the stretch). Pull your hips towards you without bending your arms at the elbow (just grab your legs higher). You performed 5-6 times for 8 counts.
Hand exercises
In twerk, very often movements are performed with an emphasis on the hands. The most recognizable dance position is the handstand against the wall. We recommend starting training with strengthening the muscles of the hands in order to be able to do all movements without exception.
Horizontal bar
If you have the opportunity to practice on the horizontal bar, then there will be no problems with strengthening your hands. Grasp the horizontal bar with a wide grip and pull your legs up if they touch the ground. In the hang, the tendons are stretched and the muscles become stronger, the execution time depends on your weight, adjust it yourself. The second option is stretching. To begin with, there may be difficulty in performing if the muscles are not familiar with such work. Stand on a cabinet or on a stool, but so that your arms are stretched as if hanging. Next, try to pull yourself up and if it doesn’t work out, help yourself with your legs, straightening them.
dumbbells
You can strengthen the muscles of the hands with the help of ordinary dumbbells (can be replaced with two bottles of water with a volume of 0.5 liters). Most simple exercises- bending the arms with lifting the dumbbells towards you and bending the arms turned to the sides to the shoulders. Alternatively, push-ups from the floor on your knees or on your toes are also suitable.
Exercises for the buttocks
AT initial stage doing twerk you will be faced with an overload of the buttocks. Therefore, we advise you to do exercises for the priests so that the muscles become hardy faster. Simple leg swings, forward, sideways, back; lunges and squats will quickly bring the buttocks into the desired tone.
Choice of clothes
After you have become more flexible and stronger in your arms, it's time to start directly practicing twerking. The first step is . At first, it is better to practice in knitted leggings or cycling shorts, with well-stitched inner seams. For the torso, choose a tight-fitting T-shirt with a shallow neck so that nothing falls out and does not bulge.
Group or homework
It’s better to start twerking in a group, it helps to quickly master the movements and not lock yourself up if something doesn’t work out. When you work out with someone, the sight that your partner doesn’t have everything either, as it is on video on the Internet, is reassuring. Not all cities have a twerk group, but you can organize a group session with a friend at your home or in another place that you have access to.
At the first stages, it is enough to master the basic movements, gaining everything big ass larnost twerk or otherwise "Booty Dance". This dance came to us from Brazil, with Caribbean, and of course not without Africa. To learn how to learn to twerk, it is not at all necessary to pay money for visiting studios.
By improving your coordination every day, in front of the mirror, you will reach a fairly acceptable dancing level.
Basic elements
Learning with incendiary music is much easier and more fun, so take care of the rhythms at the beginning of classes. Here we will learn 3 elements:
- Circular movements of the hips, called "Wine" (Vine).
- "Hip Tik" (Hit Tick) - alternate, sharp movements of the hips up and down, in the same plane.
- "Brook Doun" (Brook Down) - energetic movements of the buttocks.
After mastering them, you will learn how to learn how to twerk at home.
Twerk rotating hips, element "Vine"
Start by standing in front of a mirror with your feet shoulder-width apart. Then you need:
- slightly bend your knees;
- place the body weight in the middle, relative to the legs (without shifting forward or backward);
- raise and hold the right thigh in the upper position;
- after that, it is necessary to tighten the abdominal press and make a slight fold in the area of \u200b\u200bthe middle of the abdomen (at the same time aligning the raised thigh with respect to the left one);
- then raise the left thigh relative to the right (straightening out of the bend);
- then it is necessary to perform a full backward bend, with the alignment of the hips in one line (in this case, the thoracic region must always be on the same axis, relative to the floor, without displacement during the execution of the elements of this exercise).
Gradually achieving correct technique and smoothly combining these components, you get a circular motion "Vine". "Wine" can be slow and smooth - in large amplitude, or fast and shallow. Also, the “Vine” component can be compensated by the plasticity of the hands.
Hip Tik movement
The position is medium, legs are slightly wider than shoulders, half-bent at the knees. Technical execution:
- rest your hands on your hips to indicate their movement, knees and sides work in this element;
- sharply raise the right thigh and quickly lower it, while raising the left;
- alternately raise one or the other thigh, to the beat of the music.
"Hit Tick" can be diluted with movements of the entire body up and down. When performing, you can also turn the body to the left, squatting on left leg, or to the right. The "Hip Tik" element is one of the simplest, so you will quickly understand how to learn to dance twerk from scratch without attending courses in dance studios.
Learning the element "Brook Down"
Stand in front of a mirror. Place your feet at about two shoulder widths. The position of the body is a shallow semi-squat. Rest your hands on the area just above the knees, chest straight, bend your back, look forward.
With the help of the muscles of the lumbar, in time with the music, raise and lower the sacrum with sharp movements. In this case, the pelvis should not move back and forth. Try to do all movements only up and down, with an amplitude of approximately 5 centimeters. Connect the upper abdominal muscles to the work as well.
Important! Keep your buttocks relaxed!
After mastering this basic element in the “straight” pose, you can take different stances and try to perform this movement:
- resting your hands on the wall and arching your back as much as possible;
- half-sitting, putting your knees on the floor;
- sitting on the floor, spreading straight legs to the sides (half twine).
Advice: in this style we dance only with the gluteal muscles, therefore, movements of the thoracic region relative to the pelvis, forward and backward, are by no means allowed! Otherwise, the dance will look like reggaeton.
Booty dance video:
Outcome
Having mastered this small base and learned how to learn twerk dance at home, you can apply these movements at any disco. By perfecting and combining the elements from this tutorial, you will easily attract attention at every party.
The fashion for dancing and all kinds of outrageous antics is changing as quickly as the styles of jeans on the buttocks. Hollywood stars. Harlem shake, Gangnam style, and now twerking for the delight of the fans and in the name of PR. Or do these body movements still have real meaning and benefit? It would be nice to know the answer before learning to twerk. In fact, there are benefits from twerk: firstly, for the priests themselves, and secondly, for Have a good mood male viewers and, finally, in order to keep up with trends. Moreover, in the case of twerk, the trend is really interesting and not empty.
Sports clubs and coaches quickly got their bearings in what was happening and embodied the current trend. Schools of twerk open one after another and do not lack students. Girls who only yesterday dreamed of losing weight to the size of Kate Moss early years, now they are trying to pump up their buttocks and vigorously move them to the groovy music for twerk. Real coaching sessions effective method learn how to twerk, but not the only one. You can learn how to twerk on your own and twerk at home for your own pleasure, until the skill allows you to perform in public.
What is twerk? Can you learn to twerk on your own?
The essence of the term "twerk" helps to reveal its synonyms: booty dance, booty shake, booty dance. Twerking is rhythmic movements of the buttocks, hips, a little stomach and legs, in general, the lower body. At the same time, the torso and arms practically do not participate in the dance (there is a separate direction for them: bub-twerking, or breast dance). Sexually provocative, twerk was invented a long time ago by women of African tribes, famous for their magnificent forms up to steatopygia. And it became mega-popular at the same time as the fashion for pumped up priests and physical activity.
Now the girls are worried about the question of whether a skinny girl can dance twerk. We hasten to reassure you: it is not necessary to have dark skin and a big ass for twerk. But it doesn’t hurt to get a tan and pump up the buttocks. What else do you need to know to learn how to dance twerk?
- Booty dance actively engages the muscles of the thighs and buttocks - the largest muscles human body. Therefore, the effect of regular twerking is almost the same as that of squats. At the same time, high-class twerk implies the ability to move both buttocks independently of one another, maintain a fast continuous rhythm and sit on the splits. Not surprisingly, after the first workouts of twerk, the muscles ache from dorepatura no less than after intense strength training in the gym.
- Twerking is useful not only for general physical development, but also specifically for women's health. Dynamic shaking and rotation of the pelvis prevent congestion and circulatory disorders, so gynecologists approve of twerking. Psychologists also have nothing against a fun booty dance, because it helps to relieve tension, relax and get rid of unnecessary shyness.
- Dancehall, reggae, hip-hop, R'n'B, samba, balladance are present in twerk to some extent. Accordingly, music for twerk is a synthesis listed areas with original work. The clothing style for twerk is the so-called swag, short shorts and skirts, bright leggings and large accessories. The fashion for twerk and related paraphernalia has spread thanks to exotic divas Nicki Minaj, Beyonce and backing dancers of star MCs and rappers.
Twerk workout. How do you learn to twerk?
Before you dance twerk yourself, it would be nice to have at least a minimal physical training. Twerking itself completely replaces fitness and is an alternative to shaping and light strength training, for one lesson you can burn 500-600 kcal. But at first, untrained gluteal muscles, abs, and even calves can ache after a full-fledged twerk session: 
- Every booty dance workout starts with a warm-up. Twerking without a warm-up, you run the risk of injury to the ligaments and / or joints, and simply do not reach desired results. To pre-warm up, it is enough to do a few squats, bends to the sides, forward and backward. Leaning forward, take your buttocks as far back as possible, and keep your back straight with a deflection in the lower back. Perform a few stretching exercises and proceed directly to the workout.
- Basic twerk training includes practicing the basic movements of booty dance: movements and vibration of the buttocks, rotation of the lower back, hips and knees, hip strikes and drawing the "eight". At an advanced level of twerking, dancers learn to isolate the movements of the lower body from the movements of the shoulders and arms, move the right and left buttocks alternately, and perform more complex tricks.
- After working out the movements, the body needs stretching - this is the third stage of the twerk training. Stretching relaxes the muscles and reduces subsequent soreness. To stretch your back and back of your thighs, lean forward with straight legs and touch your knees with your face. Lying on your back, put your straight legs behind your head and rest your toes on the floor. Learn to sit on the twine - first longitudinal, and then transverse.
How to learn to dance twerk at home?
What do you think it takes to learn how to twerk on your own? Free space at home, comfortable sportswear, time for training is right, but all this is not the main thing. For home schooling Twerk, like other dance techniques, needs self-discipline. Without it, you will quickly abandon rehearsals and never learn how to dance twerk. It would be very disappointing not to finish what you started, right? So do not be lazy and get to work: 
Who really should not twerk is people with an unhealthy spine and any diseases of the musculoskeletal system. The slightest pain in the back and / or joints during training is a signal to stop and rest, reduce the load or completely abandon twerking in favor of others, slower and more gentle. dance directions. But gender does not interfere with learning to twerk at all - men twerk no worse than women, if they just stop being shy and get rid of stupid stereotypes. Therefore, move your booty with pleasure and benefit, learn to dance twerk for the sake of pleasure and self-confidence!
