Zumba fitness. Dance lessons for weight loss, aerobics program: Strong, Aqua, Step. Video

A popular area of ​​sports training, Zumba fitness, combines the opportunity to lose weight and have a fun time. Thanks to the incendiary music and dance moves, training turns into a kind of fitness party rather than a test.

Due to its popularity, you don’t have to go to the gym to study according to the program. Video lessons for losing weight are available on the Internet and make training convenient even for the busiest and laziest.

Definition of Zumba

Initially it was a dance program with elements of Latin rhythms. Since its inception, the training program has been improved and changed. The creator of the training technique introduced Zumba fitness to the USA. After time and significant investments in advertising, such activities spread throughout the world.

Zumba fitness is a fun dance workout that is successfully used for weight loss. Video lessons of all areas of Zumba fitness are widely presented on the Internet.

Zumba fitness has several variations and training programs, which you can learn from video lessons for weight loss. The lesson is based on repeated repetitions of simple dance movements to the music of salsa, mamba, flamenco and other Latin compositions.

The algorithm for constructing a training session depends on the specifics of the recruited group:

• desired result;
• age of participants;
• physical fitness and endurance.

It also depends on the qualifications of the trainer and the country of teaching. The advantage of Zumba fitness is the lack of special equipment. Classes are suitable for people with minimal physical fitness and lovers of fun and active leisure.

Zumba fitness (video lessons for weight loss make it easier to do the exercises) - an opportunity to get rid of extra pounds of weight in a short time and have fun at the same time.

The training technique keeps up with the times, acquiring new steps and directions. Thanks to this, you can not only successfully get your body in shape, but also learn to dance. Zumba fitness has several levels of difficulty. They are categorized based on the music used for the workout. But often in a lesson you can observe a mixture of several levels and tracks.

The benefits of children's fitness aerobics

Aerobics is not only a set of exercises aimed at weight loss, but also a rather complex sport. It intertwines various artistic elements taken from dance, gymnastics, fitness and tap. In this case, the execution of movements is accompanied by rhythmic music, as in a dance.

When competitions are held, judges evaluate the performance according to the following parameters:

• mastery of performance
• interaction
• emotions of partners.

Athletes demonstrating their abilities in competitions must be flexible, endurance, artistic and have good coordination. They are required to demonstrate the presence of these qualities and the level of complexity of the program being performed - individually and in groups.

In order to achieve high results, you need to practice from an early age. Children's sports aerobics can begin at the age of 5–7 years.

At the same time, it is important that there are no contraindications to playing this sport and that the child has plasticity. In addition, he must have a desire to attend aerobic training.

How many calories are burned?

Information about calories burned when doing Zumba fitness varies from source to source. On average, you can burn from 500 to 800 calories in 1 hour of exercise. The final result depends on the person’s physical fitness, his weight and other parameters.

Also, calorie burning is affected by the intensity and duration of the activity. On the Internet you can find an online calculator for approximate calculation of individual indicators. Using some quick calculations, we get the following forecast of calorie loss for 1 hour of exercise:

The table shows the weight that indicates obesity in people of different heights.

The training intensity is determined as follows:

• Low – during training you can sing without being out of breath.
• Medium – during training you can talk at ease.
• High – breathing is heavy during training, it is difficult to be distracted by conversations.

For clarity, 375 calories are contained in a large serving of milk oatmeal and are burned in about 1 hour of active play with a child. Pepperoni pizza contains 740 calories and is burned in 1 hour of rowing or active games in a snowy town with building a snowman.

Golden rules of fitball gymnastics

Before you start fitness with a fitball, you need to choose the right ball. Its volume depends on the child’s height. When landing on a gymnastic ball, all leg joints should form a right angle. For example, a fitness ball with a diameter of 45-50 cm is suitable for a child 3-6 years old. If the child is 7-10 years old, choose a 55-centimeter fitball.

Note!

The color of the fitball is also important. Red and orange are exciting colors; they are not suitable for hyperactive children of preschool and school age. The ideal option for them would be calmer colors - lilac, blue, blue. Green and yellow balls increase endurance and relieve nervous tension.

Once the ball is selected, you can start practicing. They also require compliance with a number of rules:

• Make sure that there are no traumatic objects in the area designated for gymnastics. Children must be at least 1 meter away from each other;
• The child's clothing should be loose, but not too loose;
• Loads are selected in accordance with the age and physical development of the preschooler;
• Make sure your client is seated correctly. The spine should be straight, the stomach should be pulled in, the legs form a right angle with the body, the chin should be slightly raised;
• The complexity and duration of classes are increased gradually;
• When performing tasks, there is normally no discomfort or pain;
• All movements are performed in a smooth, measured rhythm;
• When performing gymnastic elements while lying on the ball, the head and chest should be on the same line, breathing should be regular, without pauses;
• If a child sits on a ball, then the fitball should not move, except for pre-agreed moments.

Physiological effects of fitball exercises on a child’s body

The effect of fitball aerobics on a child’s body is multifaceted. This technique:

• Aligns posture;
• Prevents the formation of flat feet;
• Normalizes muscle tone;
• Improves balance;
• Stimulates metabolism;
• Strengthens skeletal muscles;
• Forms correct motor stereotypes;
• Regulates the functioning of internal organs;
• Develops agility and endurance;
• Improves mood;
• Develops creativity.

This multidirectional effect is associated with a combination of gymnastics, aerobics and vibration massage. During exercise on a fitball, almost all muscles are involved in work, even those that rarely work in everyday life.

Benefits of Dance Training

• Zumba will help you quickly and efficiently bring your body back to normal. Zumba burns calories, excess fat and tones muscles.
• Suitable for those who like to have fun and interesting time.
• Regular classes contribute to the development of grace and plasticity.
• Classes improve coordination, agility and flexibility, and increase endurance. In addition, they help improve the functioning of the nervous, cardiovascular and respiratory systems.

• Initial physical and choreographic preparation only affects the intensity of the load. You don’t need any special skills or knowledge to master the movements.
• There are no restrictions on the age and size of the student.
• Zumba fitness is suitable for beginners, those who cannot find their place in the sport, for girls after childbirth and breastfeeding.
• Training takes place under rhythmic and cheerful music, which gives a positive attitude.
• The training is based on exercises to work out problematic female areas: thighs, abdomen and buttocks. The deep muscles are also involved.
• Zumba fitness workouts are popular. This makes it possible to find a hall and team to suit your taste.
• Those who like to work out at home and who are embarrassed to go to group classes can choose suitable video lessons for weight loss and study in the comfort of their own home.

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Contraindications

In addition to the large number of positive aspects of Zumba fitness, you can find negative aspects and contraindications.

Disadvantages of Zumba fitness:

• Gym-based training is expensive.
• Mastering the movements requires time and regular attendance at classes.
• Zumba is not suitable for comprehensive training of all muscle groups. The muscle tissue will become toned and tightened, but relief will not be achieved.
• Despite its effectiveness and intensity, Zumba is not an intense cardio program. For those who want to get a more serious load, it is better to choose another type of fitness.
• There are health contraindications.

Contraindications:

• People suffering from severe forms of cardiovascular disease should not engage in Zumba fitness.
• Due to the load on the respiratory system, Zumba is contraindicated for patients with bronchial asthma =”aligncenter” width=”600″ height=”398″[/img]
• Intense exercise is not recommended for people with musculoskeletal problems.
• Exercise is contraindicated during pregnancy.
• Serious surgical interventions and injuries will prevent you from actively moving during classes and may lead to negative consequences.

How the training goes

Children's fitness for kids involves active exercises in a playful way. Thus, children dance and perform simple physical exercises to specially selected songs from cartoons or classical music.

Modern fitness centers offer many options for children's training. Here are the most popular ones:

• Logo aerobics . The essence of this direction is the combination of physical exercises with the recitation of poems and unrhymed phrases. The main goal of the classes is to develop coordination.
• Step by step . At such trainings, instructors teach children to walk correctly, develop the ability to maintain body balance, and develop fine motor skills.
• Fit Ball . Active physical exercises using large inflatable balls. Classes help develop the child’s musculoskeletal system.
• Yoga for children . Training has a positive effect not only on physical development, but also on the emotional sphere of children.
• Children's training in the pool . Swimming with elements of aqua aerobics. An excellent choice for hyperactive guys.

Choosing clothes and shoes for training

Clothes and shoes for Zumba are as varied as the variations of movements. The main thing is that it does not hinder movement and is to your liking.

Suitable clothing items include T-shirts, T-shirts, tops, shorts, pants, and breeches. These could be suits for aerobics, fitness, or maybe just a combination of your favorite things.

The main requirement is that the fabric must be natural. Such clothing is chosen to absorb sweat and prevent possible irritation.

Considering the activity of the workout, clothing should be as comfortable as possible and not interfere with movement . As accessories, the costume can be diversified with a variety of bracelets made of rustling or ringing material.

Such a twist will add its own notes to the musical accompaniment. But, if you feel uncomfortable wearing jewelry during training, then having it is not necessary.

As for shoes, either dance sneakers or dance aerobics shoes are suitable for training. The peculiarity of such models is that they do not allow sliding on the parquet and are easily bent along the entire plane of the sole. When doing Zumba fitness in ballet shoes, Czech shoes, or moccasins, there is a risk of slipping on the surface, getting serious injuries, or not fully performing the steps.

Choosing music for dancing

Although Zumba fitness originates from Latin American dances, and it would be logical to connect it with Latin American motifs, the main criterion of the music is rhythm and fieryness.

You can create a playlist to your liking from cardio workout tracks. You can make a selection of works in which the word Zumba appears. There is also the opportunity to buy or download ready-made collections. The main thing is that the structure of the musical selection coincides with the structure of the classes.

The playlist should consist of 3 parts:

1. Music for warming up.
2. The main part for training, depending on its intensity. Or the main part may move from less intense to more active music and, conversely, decline.
3. The third block is relaxation. This is music for relaxation, breathing and stretching.

Zumba fitness (video lessons for weight loss) in the finished recording will provide the opportunity not to select music separately for classes, but to practice to the tracks presented in the video.

Zumba directions

Due to its versatility, Zumba is suitable for almost everyone. In order to find your niche, you need to familiarize yourself with the varieties of this fitness party.

Depending on the specifics of the movements, Zumba fitness classes can be:

• Classical – the training program is based on Latin American dance steps.
• Continental - the workout combines the movements of Latin, hip-hop, contemporary and other dance styles.

According to other characteristics, the following varieties are distinguished:

• “Zumba Basic” is a basic training program that uses salsa, reggaeton, merengue and cumbia steps.
• “Zumba Basic 2” classes cover, in addition to Latin American dances, belly dancing, samba, tango and flamenco.
• “Zumba Gold” workouts are adapted for people with zero physical fitness, older people, or those recovering from injuries.
• “Zumba Toning” classes are held with a light weight load. The weighting material is small maracas dumbbells.
• Aqua Zumba training takes place in the pool. Such activities require special clothing in the form of sports swimsuits.

• "Zumba Kids" is a lightweight program for children over 7 years old.
• “Zumba Kids Junior” similar workouts for children under 7 years old.
• Zumba Sentao classes are held using a chair or stool.
• “Zumba Step” is a mixture of Zumba and step aerobics. During training, a step platform is used.

• “Zumba In The Circuit” is the program with the highest degree of intensity. Classes are held with interval training and do not exceed 30 minutes.

Fitball gymnastics in kindergarten: sets of exercises

The listed exercises are either used as independent fitness training, or are part of gaming activities, woven into a fairy-tale plot or relay competitions. Each task is repeated 3-8 times. The total duration of the workout should not exceed 30 minutes.

1. Sitting on the ball, we perform smooth turns and tilts of the head in different directions.
2. In the previous position, we tilt the body alternately forward - back, right - left.
3. In a sitting position, place your palms on your waist and rotate your body forward and backward. The pelvis and legs remain motionless.
4. Rotate with straightened arms at the shoulder joints. First forward, then back.
5. We walk in different directions without lifting our buttocks from the surface of the ball.
6. We jump while sitting on a fitball, first in place, then around our axis.
7. We place our arms to the sides, lift our legs off the floor, and press them to the ball. Maintain balance for at least 7-10 seconds.
8. We stand on the floor and take the ball with our palms. We lift it up to the right, lower it down to the left, and vice versa.
9. We throw the fitball up and catch it. Children can throw the ball in pairs.
10. We stand on one leg, with the other we roll a gymnastic ball along the floor forward, backward, clockwise and counterclockwise. Then we change the leg.
11. We stand in front of the fitball, place our hands on it, legs straight. We roll the ball away from ourselves as far as possible, and then return it back. The legs remain straight, only the back bends.
12. We lie on our backs, grab the fitball with our shins and lift it up, straightening our legs.
13. In the previous position, place your bent legs on the ball so that your shins are parallel to the floor. Leaning your feet on the fitball and your shoulder blades on the floor, lift your pelvis upward.
14. We lie with our chest and stomach on the ball. Feet rest on the floor. We spread our arms to the sides, raise our torso higher above the surface of the fitball.
15. In the same position, we lift our feet off the floor and rest on our palms. First, alternately, and then simultaneously bend and straighten your legs at the knees.
16. We turn over on the ball onto our back. Feet are on the floor. Bend and straighten your legs and roll your back over the ball.

You can complete the set of exercises with outdoor games with a fitball.

Zumba fitness program

Zumba fitness (video lessons for weight loss, presenting specially designed programs) can be divided into 4 blocks. Each block gradually becomes more complex and reaches a new level. This happens so that the muscles not only become toned, but also develop.

Description of blocks:

1. 1 block - standard for any sport - warming up the muscles . Usually it takes up to 5-10 minutes. Consists of stretching exercises and a short warm-up.
2. Block 2 - mastering new movements and steps . Under the supervision of a trainer, new movements are taught, as well as repetition of the material covered.
3. 3 block — main dance part. Occupies at least 50% of the entire workout. Here the studied steps are combined into fiery combinations and a whole dance.

4. Block 4 - relaxation. Most often it consists of exercises to restore breathing and stretching. After an intense workout, the body returns to its usual rhythm of life.

Children's Zumba

For little athletes and dancers, there are 2 types of Zumba - Kids and Kids Junior. They differ in the age orientation of the children and the complexity of the exercises. For older children, the training program consists of slightly more complex and intense exercises.

In general, children's zumba acts not only as a sports training. It helps kids relax and feel more confident in their movements. Children learn to maintain correct posture. Classes develop coordination of movements and tone muscles, forcing them to strengthen and improve.

Training for guys is like small parties. During fiery dances, little dancers do not notice how time passes. Classes are filled with positivity and positive emotions.

The main task of children's Zumba coaches and instructors is to build a training program based on the specific psychology of children. Little dancers are not able to concentrate for a long time and remember complex combinations. Therefore, training time is distributed taking into account these features.

Music for Zumba Kids is specially selected. To make it interesting for children, the melodies are chosen to be popular or with children's motives.

There are no special requirements for clothing. The main thing is comfort and safety.

Children's Zumba:

Methods of working with correction balls or fitballs

Different preschool educational institutions have different approaches to organizing fitball aerobics. In some kindergartens, this method is used as independent training 1-2 times a week. In others - as an element of dancing, free creative activity of children.

The training program with correction balls includes 4 areas:

1. Fitball gymnastics is a general developmental technology that includes dynamic exercises and stretching tasks.
2. Fitball rhythmics includes dance rhythmic elements.
3. Fitball-athletics involves strength training, due to which different muscle groups develop.
4. The fitball game consists of game tasks, competitions, and relay races.

Rhythm and athletics are mainly designed for children of primary school age. In kindergartens, only individual elements are usually used, and the main emphasis is on gymnastic and play forms.

Fitball-gymnastics solves health-improving, educational and educational problems

Training using a gymnastic ball not only helps strengthen the body and develop the musculoskeletal system. Thanks to game sets of exercises, you can develop the creative direction of a child’s personality. The classes use fairy tales, entertaining stories from the lives of favorite heroes, cartoons and book characters. This helps develop imagination and imaginative thinking.

Background music teaches children to move to the beat of the music, creates the right mood, and increases physical and emotional activity.

If the training is based on a fairy tale with an instructive plot, then it has an additional educational function, allowing children to understand how to act in certain situations from the standpoint of morality and ethics.

Basic movements for beginners

The main movements in this area of ​​fitness are divided into 3 categories:

• steps with body rotation on toes and heels;
• steps with body rotation and leg lunges;
• clapping steps.

Steps with body rotation on toes and heels:

• Starting position – arms are freely lowered along the body, legs slightly apart.
• On the first count, the arms are bent at the elbows, the body is turned to the right with support on the heels.
• On the second count, the movement is repeated to the left.
• On the count of “three” and “four” the movement is repeated alternately to the right and to the left.

The overall picture of the pa is similar to a twist.
Steps with body rotation and leg lunges:

• The starting position is similar to the previous step.
• On the count of “one”: the arms are bent at the elbows. At the same time, the left foot turns on the heel, and the right foot lunges, stopping it on the heel.
• On the second count, the left foot is placed next to the right. They stand on their toes and turn their body to the left.
• On the count of “three” and “four” the movements are repeated in the same way in the opposite direction.

Clapping steps:

• In the starting position, the legs stand together, the arms hang freely along the body.
• “One - two” - an extra step to the right and clapping your hands.
• “Three - four” - the movement is repeated in the opposite direction.

Zumba for abs and slimming legs

Zumba exercises are initially aimed at working out problem areas - the abs, waist and legs. Due to dance steps involving the hips, their rotational and translational movements, the abdominal muscles are effectively worked and toned.

You shouldn't expect a ripped abs. The fat layer in this area will decrease, but cubes from one Zumba will not appear. They require additional elaboration.

Exercises for losing weight in legs in Zumba fitness are taken from the basic movements of classical fitness:

• Marching or dancing in one place to rhythmic music. The exercise begins only with a march, then the hips, waist, and arms come into play.
• Additional steps in different directions (forward, backward, left, right).

• Movements similar to those of speed skaters. Hands are clasped behind the back, sliding movements are performed.

It is important to remember that the training takes place in a musical rhythm and is not just about doing the exercises, but about doing them, keeping in time with the music.

Fitball for children

In pediatric practice, exercises on fitballs are even used to treat infants in their first year of life. They are indicated for children with diseases of the nervous system and musculoskeletal system. Classes are conducted with the help of an instructor or parents who hold the child by the arms or legs and roll him on the ball in a certain way. Such training is carried out daily or every other day.

Peculiarities!

Training with the use of a correction ball is safe from a technical point of view, since it is made of a very strong elastic material - ledraplastic. Even with mechanical damage, the fitball will not burst, but will slowly deflate without injuring the child.

At an older age, children do fitball aerobics themselves under the guidance of adults. Such exercises are even included in the curriculum for preschoolers in some kindergartens. Training takes place in a playful way in order to interest children and instill in them a love of physical education.

Fitball gymnastics is necessary not only for children with health problems, but also for absolutely healthy children, in order to take care of their harmonious physical development.

Dancing to work out the gluteal muscles

Zumba fitness (video lessons for losing weight buttocks), in addition to incorporating hip movements during other exercises, includes:

• Hip movements in figure-eight and circular rotation movements.
• The gluteal muscles are worked in conjunction with the leg muscles during: side steps; speed skater steps; dance pliés with squats.

• The main criterion for pumping the gluteal muscles is the minimum range of motion of the body with maximum mobility from the waist down.

Active burning of calories in dance

Effective burning of calories in dance is due to the fact that Zumba fitness includes 5 main areas in its program, the comprehensive study of which makes the training as effective as possible.

Directions:

• Fitness basics. This principle is aimed at cardiac stimulation with breathing work. Thus, the muscles are saturated with oxygen and recharged with energy. Thanks to this, the load is not so noticeable and allows you to exercise for quite a long time at the maximum permissible heart rate.
• Power base. The exercises are aimed at pumping muscles and increasing muscle endurance. Work in this mode is carried out with maximum intensity in a short period of time until you feel completely tired. This helps muscles develop faster.
• Interval training helps to alternate the first and second principles. There is a kind of change of activity taking place. Cardio training is replaced by strength exercises.
• Exercises to develop flexibility. This principle is taken from stretching and Pilates. It increases joint mobility and muscle stretching ability.
• The principle of “Soul and body”. It can be clearly seen in the last block of training, during relaxation. It's not just breathing exercises that are involved here. It is based on exercises from different areas of yoga.

Thus, a reasonable alternation of exercises aimed at working the body with various techniques and approaches, as well as the “rest-work” parallel, helps to achieve maximum results in burning excess calories.

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results

Each of the above principles of constructing exercises is aimed at obtaining specific training results. Some results are also characteristic of each of the principles.

Fitness direction:

• helps strengthen the cardiovascular and respiratory systems;
• trains the heart muscle;
• at rest, reduces the number of heart contractions;
• prevents the formation of cholesterol plaques on the walls of blood vessels;
• improves the circulatory system;
• forces the body to switch to the mode of consuming energy from burned fat;
• speeds up metabolism;
• reduces blood pressure and cholesterol levels in the blood.

Power stage:

• strengthens the spine and straightens posture;
• muscle mass increases;
• metabolism becomes more intense;
• muscle tissue density increases and bones become stronger;
• as a result, the risk of muscle and bone injuries in everyday life is reduced.

Interval principle:

• due to alternating intensity levels, calories are effectively burned;
• the cardiovascular system is strengthened;
• due to the production of lactic acid in the muscles, the lactate threshold increases, which allows for further high-intensity exercise;
• promotes effective distribution of forces throughout all classes;
• make training more varied, causing positive emotions and interest in classes;
• Suitable for people with any physical fitness, as it allows you to choose your intensity level.

In addition to the physiological foundations of the training program, the main motivating element is the psychological characteristics of Zumba. Without psychological motivation, the effectiveness of classes decreases.

The benefits of performing Zumba fitness exercises using video lessons or in the gym with a trainer are not only in losing weight, but also in increasing self-confidence. A person has a desire and motivation to leave the four walls of his apartment and not be embarrassed about his movements and body.

Author of the article: Daria Yashchenko

Article design: Svetlana Ovsyanikova

Organizational and methodological instructions for exercises on fitballs

Exercises on gymnastic balls take place in 4 stages:

1. First, exercises on fitballs are given in combination with classical aerobics. The training includes 5-6 exercises using balls. At first, children need backup because they are not always able to stay on the ball.
2. Then the emphasis is placed on the correct execution of tasks, physiological sitting on the ball, and maintaining balance. Gymnastics elements are performed sitting or lying on a fitball. Particular attention is paid to relaxation exercises.
3. At this stage, the main task is to increase the pace so that all children learn to perform the exercises synchronously. Additionally, stretching tasks are introduced.
4. After the basic program has been mastered, you can improve the technique of performing gymnastic elements and gradually complicate them.

It is advisable to practice fitball with children not only in kindergartens, but also at home. A gymnastic ball will be a useful acquisition not only for a child, but also for the whole family, since fitball aerobics has virtually no contraindications, and physical education is important at any age.