Someone once said that life without dance is impossible, and in his own way this man is right. See for yourself: all peoples have their own national dances. It is with the help of dance that a person is able to express the passions and feelings overwhelming him, show his emotions, express his inner world.

Each dance has its own meaning, and the dance itself is not just a method to improve the mood of others and yourself, but also an excellent cure for blues and stress. It drives away bad thoughts, relieves stress, relieves depression and boredom, liberates. Dance also helps to keep the body in good shape and helps to make the figure attractive.

The dance does not recognize racial or religious differences. Everyone can learn to dance, regardless of their place of work, study, age, gender.

In our time, the dance direction has gained great popularity - belly dance or East Dance... Girls and women who dream of making a perfect figure, a body plastic and flexible, and a thin waist want to learn it.

Oriental dance is not just plastic hand movements, waves and shaking of the hips. First of all, belly dancing is a mystery, energy, passion, life itself! If you learn this art, you will be able to better control your body, become more graceful and flexible, improve your health and drive any man crazy. But how do you learn this? You can try to study at home - through video lessons, books, articles on the Internet, or go to a dance school. And in general: is there any use in belly dancing, or is it just a big exaggeration? TeachIt will try to tell you everything in detail.

Oriental dance: we dance with pleasure and benefit

When you do the movements of this dance, a huge number of muscles are involved, even the most undeveloped and deep ones, which cannot be "reached" with ordinary aerobics, but can only be worked out by strength training. You not only get a charge of vivacity and energy, but also heal and strengthen the entire body. This is especially necessary for those who have a sedentary job and those who have a sedentary way of life.

Each girl, if desired, can learn belly dancing. And even if you do not do it professionally, you will gain flexibility and plasticity, and you will also feel differently - more desirable, more beautiful, healthier.

Performing elements of oriental dance, you activate all kinds of muscle groups, improve blood circulation and develop flexibility. By the way, it will be difficult to achieve a similar result with regular fitness. The dance is very exciting, thanks to which every movement, even the most difficult, is given to the dancer easily.

If you spend a lot of time sitting, for example, at a table littered with various documents, or at a computer monitor, over time, a stoop appears. Oriental dance classes will lift your chest, improve your posture, tighten your stomach, strengthen your bones, and straighten your back. After all, they are a good tummy tool and are useful for your figure.

But, having decided to learn belly dancing, you must understand that only healthy women who do not have chronic diseases of the cardiovascular, digestive, reproductive system and problems with the spine can do it. Therefore, get approval from your healthcare professional before exercising.

Learn oriental dance at home

To begin with, make the room well lit, then choose oriental music and it remains to show a little desire.

Oriental dance consists of some basic elements that need to be mastered first. Only after that you will be able to dance a full-fledged dance in which your attitude, mood and state of mind will be embodied.

Hip movements:

• Crunches (the hips rotate (twist) in each direction and the rest of the body remains stationary)
• Eight (print the number eight with your hips)
• Wave (the hips draw a circle in the lateral and frontal planes)

Chest movements:

• Twisting (the head and hips do not move, the ribcage is twisted in different directions)
• Eight in any direction
• Circle (the body of the body is tilted or fixed)
• Breast wave

To make belly dancing great, girls can use various objects: candles, swords, scarves, scarves, ribbons, and so on. They help make dance more erotic and exotic.

If the idea of ​​learning oriental dance inspired you, and you want to start, then do not postpone until tomorrow, start right now!

Desperate Miley Cyrus has become a trendsetter. The singer's performance at the VMA ceremony sparked long talk that the girl suffers from complexes and is trying too hard to get rid of the image of the heroine of the Disney channel series. But the frank twerking dance with which Cyrus shocked the audience in her room did not help her change her image. He only became an excuse to add a couple of lines to the online version of the Big Oxford Dictionary, where the official definition of the verb twerk appeared - "to dance to pop music in a provocative sexual manner, moving your hips and sitting in a deep squat." And the audience was outraged by the obscene movements of the priests that Cyrus demonstrated ... and decided to repeat them in fitness classes! This dance burns about 530 calories in 55 minutes and increases the density of the tissues of the pelvic bone, which helps to avoid osteoporosis in older age.

Do it once!

Les Mills, the world's largest group workout company, has decided to add dynamic twerking moves to one of its programs. It includes three key dance movements: "shake", "wobble" and "wiggle". A few simple tips will help you twerk professionally, no worse than girls from hip-hop clips:

# 1 Place your hands on your hips, spread your feet, and squat down so that your knees are just over your toes.

# 2 To move forward, press your thumbs on your tailbone and move forward.

# 3 To move backward, use your fingers to pull on your pelvic bone.

# 4 Sit down so that the only part of your body you can move is your hips.

# 5 For a more pronounced twerk, place your hands on your knees with your wrists facing outward.

# 6 Increase your pace and shake your booty for fun!

Booty shaking has become very popular all over the world. Such dances look erotic and defiant, attracting the attention of the audience. However, not everyone can shake their booty without preparation. For many, this requires prior training and some experience.

Steps

Beyoncé's movements

Get into the correct posture. Place your feet slightly wider than shoulder-width apart, bend your knees slightly and relax. Straighten your shoulders and arch your back slightly, putting your ass back. Do not expose your ass on purpose - it will stick out by itself when you arch your back.

Bring your pelvis in. Your lower back should now be in a straight line. In other words, your pelvis should be at a 90-degree angle to the floor, not protruding forward or backward. In this case, the shoulders should protrude slightly forward, and the legs should be slightly bent at the knees.

Leave your ass back. While doing this, arch your lower back and push your chest forward and shoulders back. This will help you expose your butt. Practice bending your pelvis back if necessary.

Repeat this movement. First, stand with your pelvis upright, at a 90-degree angle to the floor. Then arch your back with your hips and butt back. Start at a slow pace to master the technique, then gradually increase your speed. Try to reach the maximum pace, making sure the movements are correct.

Connect your hands. Beyoncé's famous style also includes rhythmic hand movements. To hone these movements, first bring your arms to your chest, bending them at the elbows at an angle of about 45 degrees with your wrists away from you. Bend your fingers slightly without clenching them into a fist. Taking your ass back, spread your arms a little, pushing your chest forward. In the opposite motion, bring your arms together again, pushing your shoulders forward. Continue moving your booty and arms to the beat.

Add jumps (optional). During her famous dance, Beyoncé sometimes jumps up and down. To do this, take the correct posture with your feet shoulder-width apart. Then just jump a little forward and immediately start shaking your booty, as described above. Practice jumping after mastering the rest of the movements.

Rotate your hips forward and then in a circular motion backward. In reality, shaking your booty requires only a backward movement of your pelvis and hips. However, for proper hip movements, it is useful to work them in both directions. Practice moving your hips forward and then back. Keep your back straight while doing this.

• You shake your butt as you move your hips back. This is a separate movement. You just put your pelvis back. If this movement seems unusual to you, you will have to practice, since it is the main one. Basically, by arching your pelvis back, you are just shaking your booty.

1. Place your palms on your knees. This will make your dance more stylish. It also makes it easier for you to keep your balance while moving. When doing this, do not bend forward while still keeping your back straight.

   Bring your hips back. Starting from the basic position, tilt your hips back. Do it slowly at first, practicing the movement. In doing so, you can shift your body weight to your heels. Then gradually speed up the movements of the booty. Finally, shake your booty at a fast pace. Practice until you master the dance.

Dance forward bend

Stand with your feet shoulder-width apart. Since you will shift your weight forward during the dance, this position will provide you with balance. You should spread your feet shoulder-width apart, placing your feet parallel to each other, socks forward.

1. Roll from side to side. Accelerate your movements by swinging to the sides and bending back and forth. Rotate your hips back and forth. When doing this, make sure that your buttocks are relaxed. Don't strain them. Roll your pelvis quickly and you can feel your butt shaking and your buttocks banging against each other.

   • This is a separate movement in which only the pelvis should be wiggled. The back should remain straight.
2. People always dance best to the music they like. Dance to rhythmic music that will set you up in a danceable mood. In Latin music and hip-hop, there is often a rhythm well suited to rock the booty.
3. Dance for your own pleasure, moving naturally and at ease.
4. Try to completely relax so that your movements appear natural. Bend your knees slightly to help you balance.
5. Practice dancing in front of a mirror so you can see what is coming out and what is not.

Warnings

• Stretch your muscles before plunging into the fast dance. Otherwise, as with other intense exercise, you may stretch your muscles or get other damage.
• Some people can't shake their booty even after long workouts, so don't be discouraged if you don't succeed.

Belly dance. Master's lessons. Advanced level Vedekhina Tatiana Yurievna

Hip movements

Hip movements

Starting position: we stand on a full foot, legs slightly apart (about the width of the foot) and are located on the same line parallel to each other, the body is slightly tilted back, the back is straight, the stomach is relaxed, the arms are lowered along the body, the knees are "soft".

Doing the exercise "Rocking the hips back and forth (" in "and" away ")". We move the buttocks back as much as possible, while we do not deviate back, the hands are behind the back. Then we draw the buttocks into ourselves as much as possible, and we bring our hands forward with a smooth movement. We tighten the hips by sharply contracting the muscles of the buttocks so that the pelvis moves forward and up a little.

We linger for a few seconds in this position. Then we take the hips back as far as possible - the legs and body remain motionless - and bend.

We work in a vertical (frontal) plane. Again, we contract (squeeze) only the muscles of the buttocks so that the pelvis moves slightly forward and upward ("into itself"). Movement of the pelvis forward and upward - backward and upward, the accent at the most distant point of this movement - again the pelvis "into itself" - again backward and upward, accent, etc.

Try to move the movement in the frontal plane along the trajectory of the lower arc of the semicircle. Remember posture: shoulders are lowered, back is straight.

Starting position: we stand on a full foot, legs are slightly apart (about the width of the foot) and are located on the same line parallel to each other, the body is slightly tilted back, the back is straight, the abdomen is relaxed, the buttocks are tightened, the knees are "soft" and slightly bent, the arms are in sides. We perform a rocking hip.

The swing is performed by alternately straightening the knees: without changing the position of the left leg, we straighten the right leg at the knee, due to which the right thigh is "pushed" upwards and we sort of pull it under the rib (while the lateral abdominal muscles contract).

During movement, we do not tear off the heels and do not transfer the center of gravity from foot to foot. The upper remains stationary and does not sway during hips. Make sure that the hips move only up and down, they should not be taken to the side or back. They should be relaxed - only the knees work. Now we bend the right leg at the knee - we lead the left thigh up.

We continue alternating movement with one or the other hip, without deviating the body and keeping the line of the shoulders in an unchanged position - parallel to the floor.

Imagine that you have a bowl of water on your head and your task is not to spill the water. You can also try during this exercise to put a book on your head and try to move so that it does not wobble and, moreover, does not fall.

We carry out rocking hips to the sides by three counts: right-to-left and slightly slower to the right - slightly slow down the extension of the knee before starting to move in the other direction (without a pause in movement), left-to-right and slightly slower to the left, slightly slowing down the extension of the knee until the next movement in the other direction begins. Movements should be smooth, unhurried, but continuous. Simultaneously with the rocking chair, we perform circular movements with the hands. Again, do the rocking of the hips to the sides without pauses. At the same time, we raise our hands up, while simultaneously rotating the wrists along the trajectory of the figure eight. We repeat the movement with the hips at a fast pace.

If desired, the tempo of the lateral swinging of the hips can be further increased: building it up gradually and maintaining the rhythm, go to the swinging of the hips. When shaking a rocking chair, the pelvis sways due to the work of the muscles of the lower back, the legs become freer. With this shaking it is quite easy to learn to walk. For example, climb on the "half-toes" and try to walk forward and then backward with shaking. The faster the hips move, the more they need to be relaxed. But don't forget to work with your hands.

If at first the shaking is good for you, but after a minute or two the muscles begin to "stone" and the rhythm of the shaking is lost, it does not matter. Stop, shake your legs alternately, relax your muscles and start shaking again. The vibration of the body is given by muscles relaxed at your will, and not by tension.

Performing a rocking chair at a fast pace, we bring the pelvis forward, then back and then move in a circle to the left. So we impose motion "Swinging hips back and forth" on the move "Small circle of the thighs in the horizontal plane" plus circular movements with brushes.

We connect the side rocking chair with the thighs hip brace, while continuing to rotate your wrists.

Hip pull is a basic element of oriental dance, a movement from the group of sliding. It should be done daily during every workout.

Starting position: we stand straight on a full foot (legs are on the same line), the body is slightly tilted back, the back is straight, legs are shoulder-width apart, knees are "soft", arms to the sides. We take the hip as far as possible to the left (without ceasing to simultaneously perform the rocking chair), leave the legs and the upper part of the body motionless and transfer the body weight to the left leg. The shoulders, the line of the belt during the execution of the braces remain parallel to the floor, the knees do not bend. Pull the hips to the right and transfer the body weight to the right leg. The hips move to the right and left with maximum amplitude.

The hip stretch helps to stretch the lateral muscles, strengthen the muscles of the lower back and abdomen, perfectly tones the muscles of the waist, and also helps prepare the body for further execution of various oriental movements (in particular, amplitude volumetric eights and rotations).

Sliding your hips allows you to move back and forth and left and right.

After completing the hip stretch, we move on to one more basic movement, simple to perform, but effective and easily combined in dance with other elements - eights. Let's start by performing horizontal eights (movements are performed in a horizontal plane clockwise and counterclockwise).

A horizontal figure eight backward ("away from you"). While performing the stretch, we paused for a moment in a position where the left thigh was maximally abducted to the left and, accordingly, the body weight was on the left leg.

Now we lead the right thigh diagonally forward to the right, wrap it as much as possible and begin to outline the first half of the imaginary figure eight - we bring this thigh back.

Further, the left thigh is brought forward (body weight is gradually transferred to the left leg), turns as much as possible (until you see your left buttock with the edge of your left eye) and begins to outline the second half of the figure: to the left until it stops, and then back to the left.

Only the lower part of the body moves. Breathing remains as smooth and smooth as the movement itself.

You can help yourself a little: when the hips are twisted in one direction, slightly twist the body in the other (so that the hips do not drag him along).

Straightened knees, feet that remain parallel, and fixed heels will help you achieve a smooth, soft, and continuous motion. Imagine that you are wading forward without using your hands through some rather dense, viscous substance and, as if you are raking it with your hips, alternately pushing it in one direction or the other.

This exercise helps to increase the elasticity of the ligaments.

Traffic "Horizontal eight forward (" into itself ")" schematically looks the same as the previous one, only it is performed in the opposite direction. We take the left thigh back diagonally to the maximum twisted position (in which the chest still remains motionless).

We transfer the body weight to the left leg. With a smooth circular motion, we describe half of the eight forward with the left hip, bringing the right thigh back as much as possible. We transfer the body weight to the right leg.

Move the right thigh forward in a circular motion and describe the remaining half of the figure eight. We try to bring the hips forward no less than backward. We do not expand the shoulders. They must look ahead at all times. If you are not yet very good at "separating" the top from the bottom, try to do a figure eight with your whole body first. I managed to catch the trajectory - you can move on to fixing the body and start moving only the hips.

Try to bring your hips forward no less than backward, then the movement will be smooth and symmetrical. Watch your upper body: it should remain motionless, but not tied down, keep the shoulder line parallel to the floor line.

When performing an eight, legs should be placed parallel to one another and on the same line, not just for stability or beauty: if you put them in inverted positions (heels together, socks apart), then, involuntarily pinching the buttocks, limit the range of their movement.

Another option for eights with hips - vertical eights, or, as they are also figuratively called, "Pendulums". The second name of this dance component was not born by chance: remember how the pendulum of the clock moves, describing the lower semicircle of an imaginary circle, like a young crescent upturned with "horns". The performer of oriental dances reproduces the described trajectory with the help of movements of her hips in a strictly vertical plane. Vertical eights can be performed, as well as horizontal ones, in two opposite directions to each other: "from oneself" (from top to bottom) and "to oneself" (from bottom to top).

We still stand on a full foot (legs are on the same line and parallel to one another), the body is slightly tilted back, the back is straight, the buttocks are tucked up. But now, to perform the "pendulum", put our legs together. Body weight on the left leg. We lift the right heel off the floor and raise the thigh as high as possible.

Body weight is gradually transferred to the right leg. Further, drawing a quarter circle to the right and down, we begin to lower the right hip, while simultaneously pushing it as far as possible to the side, that is, to the right. From this extreme lateral point, we continue to lower the hip to the lowest point of the circle thanks to the "soft" knee. Body weight on the right leg. We put the heel of the right foot on the floor and lower the right thigh down.

Now we tear off the left heel (the knee is relaxed), lift (by lifting the heel off the floor) the left thigh up (as if leading to the armpit) and push it aside as far as possible, without deviating the body in the opposite direction and outlining a rather steep semicircle of an imaginary figure eight.

We pull the thigh towards us, returning to the starting position. We continue to draw symmetrical circles in the vertical plane. The body should remain stationary and the shoulder line should be parallel to the floor line. Add hand movement to this dance element.

Hands in oriental dance move depending on the nature of the music, and therefore often their movements do not coincide with the movement of the hips: the hands work at least twice as slow as the hips. If the hips are the rhythm, then the hands are the melody.

From the previous starting position, we smoothly move on to the next movement - step Suher Zaki, or "stilts".

We stand on straight lines, located on one line parallel to one another on the toes, the body is slightly tilted back, the back is straight, arms to the sides. We begin to alternately lower the heels to the floor in three counts. We lower the heel of the left leg - the left thigh goes down, then we raise the heel of the left leg, returning to the starting position (on the toes), and lower the heel of the right leg.

Left - right - left - paused for a moment. Right - left - right - paused for a moment. And so several times in a row in the rhythm of the sounding melody. We do not bend the legs at the knees - we only raise the hips. The head is on the same level: movement occurs mainly only at the expense of the hips. Continuing to perform the movement, alternately tear off the legs from the floor.

And now we "walk" on the spot without delays or stops, but still in time with the melody.

If this movement is performed correctly, you will feel the movement of the oblique abdominal muscles.

We perform the following exercise - hip drops(otherwise - downward thigh punches). Starting position: standing in a half-squat and half-turned to the viewer. The body is facing forward, the hips and legs are turned to the side at an angle of 45 °. The leg closest to the viewer (mirror) (the working leg in this movement) is placed in front of the one behind, on the toe, and its thigh is exposed and turned forward (towards the viewer), as far as the body allows. The back is straight and slightly tilted back, the arms are spread apart.

Try to keep your knees close as you move.

So, keep your chest and shoulders straight. We start the movement with the left leg, so we put it on the toe in front of the right, raise the right hand up, and take the left to the side. Raise the thigh of the working leg up by straightening the knee, then sharply lower (throw) the thigh, again bending the working leg at the knee.

At the same time, do not lower the heel to the floor. We focus on the downward movement (at its maximum bottom point). At the same time, the hands make smooth circular rotational movements. We repeat the movement several more times, and then we change the leg - we become half-turned to the viewer (mirror) with our right hip forward, respectively raise the left hand up, set the right hand to the side and work with the right hip.

If you relax your hips well and bend your knee, the hip will "fall" on its own.

Let's complicate the basic movement "dropping the hip" with the extension of the leg, and we get a new movement - "Classic key"(thigh dump with leg extension).

Starting position - as in the previous exercise: a half-squat stand and half-turned to the viewer. The body is facing forward, the hips and legs are turned to the side at an angle of 45 °. The leg closest to the viewer (working in this movement) is placed in front of the one behind (supporting), on the toe, and its hip is exposed and turned forward (towards the viewer). The back is straight and slightly tilted back, the arms are spread apart (option - the hand of the same name to the supporting leg is raised up).

We perform one reset with the right hip, the accent is during the downward movement (at its lowest point). Raise the right thigh again, and then lower it, while simultaneously throwing the right leg forward, the toe of the foot stretches forward and downward.

Raising the thigh up each time, we continue to alternate the blow with the thigh down (thigh drop) with the thigh drop with the leg extension. We perform this movement several times, and then we change the leg - we work with the left hip.

The "key" can be carried out on weight. In this case, when the leg lunges forward, its toe does not touch the floor, that is, we keep the leg in the air.

We continue to develop the spine and back muscles.

We change the starting position: we stand on a full foot, legs are slightly apart (about the width of the foot) and are located on the same line parallel to each other. The body is slightly tilted back, the back is straight, the abdomen is relaxed, the knees are "soft", the arms are to the sides, the weight of the body is on the left leg (as in a stretch).

We carry out semicircle hips.

We move the hips forward - the body is tilted back, but the head in no case (!) Is thrown back - and we move it to the right, outlining (with maximum amplitude) an imaginary semicircle.

Now let's complete a full circle.

Hip circle- a movement familiar to each of us from school or even kindergarten times. He was certainly included and is still included in a variety of gymnastic complexes called "hip rotation".

At first, to help yourself control whether your shoulders and upper chest are moving horizontally or vertically during the exercise, you can place your hands on your shoulders.

We combine a semicircle with the hips forward with a semicircle back and perform a full circle with the hips to the left on straight legs. The hips move along all four points: we bring them forward (the body is tilted back, but the head does not tilt back), we take them to the left, turning the hips, we take them back, transferring the weight of the body to the right leg, we take them to the right, etc.

While the hips are circling, the head, shoulders, and arms remain level. We repeat the rotation of the hips to the left again, and then we perform a circle in the other direction: right - forward - left - back, trying not to move the upper body and keep the line of the shoulders parallel to the floor line.

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The best thing master the skill of belly dancing An experienced instructor will help, but you can also learn to dance at home. We will tell you what is needed for this in our article.

How to start learning belly dancing for beginners at home - attributes and basic rules

Belly dancing requires a woman the ability to relax those muscle groups who are not involved in the work at the moment. This is the only way a dancer can perform dance movements for thirty minutes.

Belly dance lessons will require a lady forming your own sexual image of a dancer. You can completely immerse yourself in the world of oriental dance only by creating your own image. An important role is played here costume, jewelry and, of course, makeup. All of the above will focus on the sexuality and femininity of the oriental dancer.

• In order to choose the right clothes for dancing, you should know that in the first months of training, the figure of a woman will change significantly ... The waist will become thinner and excess fat will disappear. It is recommended to purchase some elements of dress for oriental dances after some time.
• For beginners, belly dancing is best done in combination short top with breeches or leggings.
• Later, a woman can complement her image. loincloth with coins that create the intended mood during training.
• As for belly dancing shoes, we recall that there has long been a tendency to dance oriental dances barefoot, thus marking an inseparable connection with the Earth. For women who do not want to dance barefoot, you can wear shoes ballet flats, gym shoes or socks.

In order to harmoniously and correctly perform belly dancing, a woman must be well versed in the styles of oriental dances, know their differences, and also know what costume, music and vocabulary correspond to a certain style.

Video belly dance lessons for beginners - basic movements and elements of belly dancing

Video: belly dance - first lessons

• A notable element of belly dancing is "Rocking chair". To perform this movement, a woman should stand on tiptoes with her legs put together, bend them slightly at the knees and mentally draw a vertical line through the navel. Along this line, you need to smoothly move your hips so that the navel stays in place. You can do the elements of the dance up - down or forward - backward.

To execute movements downwards - upwards, i.e. - in the vertical plane , put our feet together, rise on half-toes and bend our knees a little. In turn, we pull up to the armpits of the thighs so that the location of the navel remains unchanged. This dance element can also be performed with a forward movement.

To perform movements in a perpendicular plane (forward - backward) we stand on full feet, bend our knees a little. Flexing the lower back as much as possible, we take the pelvis back. We lead him forward and pull the pubis to the navel. Plastically moving the hips, we describe a semicircle. The center of the circle is at the navel. Accelerating the pace, switch to belly shaking.

• The next element of belly dancing is "pendulum" ... To perform the exercise from top to bottom, raise the right thigh up to the armpit, bring it to the right and lower it down, raising the left thigh to the armpit.

Pendulum from bottom to top performed by bringing the right thigh further to the side. By lifting the heel off the floor, the thigh is pulled up to the armpit. Lower the right thigh diagonally downward, lifting the left thigh up to the armpit.

• Hip circles. Do not forget - when dancing the element, you need to make sure that your back remains straight. In the horizontal plane, we mentally imagine a circle. We strive to outline it from behind with the buttocks, bending the lower back as much as possible. In front, you need to bring the pubis to the stomach as much as possible.
• Dump circles. We describe a circle and, taking back the pelvis, we perform a thigh drop from top to bottom. On the following laps, the movement continues without stopping. Circles can be horizontal, vertical, large, medium and small. If you try to make circles in the frontal plane, you get a new movement.

• Dance element "Wave". With it, only the hips should work. The upper body is motionless. To perform the element, we stand on high half-fingers, half-turn to the viewer. In the vertical plane, we represent a circle, the axis of which passes through the femur bones. In the direction from below - forward - up - back, we try to describe it with our hips. The execution of this element is possible with movement to the side or forward. Waves are of several types - lateral and frontal.

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