Martial dance arts are only effective for professional martial art athletes / dancers, you can’t train it alone at home as aerobic exercise because it require big training space at professional club for acrobatic movements.
1. Warming Up
Begin your training with stretching exercise slowly.
2. Dance Choreographies Training
In martial dance clubs, they use "Colorful Belts" rank system to make the training process easier. Each belt ranks must mastering 1 new choreography / martial dance form.
For example is in Karate Kata club: White belt must mastering 1st dance choreo, yellow belt must learn 2nd dance choreo, and black belt must mastering all basic dance choreos.
Once finished, take a short break for 30 or 60 seconds.
3. Cooling Down
End your training with cooling down slowly.
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