Zumba fitness for weight loss: video exercises

December 21, 2022 Admin Home page » Important points of aerobics

What is Zumba Fitness? The benefits and harms of training. Effective for weight loss. Contraindications for classes. Video lessons of exercises and training in general.

Currently, a new trend, Zumba fitness for weight loss, is gaining popularity, the fans of which are mainly girls; it includes a variety of dance movements that will relieve the psyche from the monotony of training and add variety to the training process. All movements are based on Latin American dance techniques.

What is Zumba dance

Zumba fitness is a set of dance exercises that constantly move from simpler to more complex. The advantage of this area of fitness over others is that the acquired skills can be used in everyday life; beautiful rhythmic movements always attract attention.

During Zumba training, dance elements from hip-hop, flamenco, mamba, salsa, samba, merengue, reggaeton and even belly dancing are included.

This direction arose completely by accident, the famous dancer Alberto Perez, while conducting aerobics training, forgot the music for dancing and, performing movements from memory, accidentally created a new direction, which was called Zumba Fitness.

The training itself lasts no more than 60 minutes, during which approximately 10 Zumba performances of various dance styles are played, which have their own special movements.

Currently the most popular are:

♦ Zumba Toning (training with dumbbells).

♦ Aqua Zumba (water training);

♦ Zumba in the circuit (style created for weight loss);

Is Zumba effective for weight loss?

As you know, dancing and aerobics are one of the best fitness areas for weight loss, and Zumba is a symbiosis of these two types. As for caloric content, it is generally accepted that about 500 kilocalories are burned in an hour of Zumba . But the process of fat burning itself is due to the intense pace, speed and complexity of movements, and the inclusion of muscles in the work. Since Zumba is essentially aerobics, we understand that during the training process the body is saturated with a large amount of oxygen, which is known to be the best fat burner.

Advantages and disadvantages of Zumba workout

Despite the interestingness and simplicity of training, each person is diverse, some find it easy, while others find it difficult to learn simple exercises, and skills take quite a long time to develop. There will certainly be benefits from training, but they are not without their drawbacks:

Benefits of Zumba:

- improve self-esteem;
make movements more relaxed by increasing the elasticity of muscle fibers;
muscle tone improves;
a high training pace helps burn fat deposits;
performing rhythmic movements strengthens the cardiovascular system.

Disadvantages of Zumba:

you need to quickly remember movements and have good coordination;
choreographic complexity, because not everything is clear from the very beginning, especially for those who are far from dancing;
exercises do not increase muscle mass, but only strengthen muscles and improve the definition of existing forms;
dance elements include jumping, which puts additional stress on the joints and tendons, and this will leave a negative imprint on those who already have joint problems.

Tips for beginners

Beginners usually do not find it difficult in their first lessons. The training is structured in such a way that beginners can quite easily join an existing group. The lesson begins with a warm-up, during which the basic movements are worked out to the music and the muscles are warmed up. Then comes the main part of the lesson, which consists of 6-9 dance tunes. Typically, a dance program takes from 8 to 12 lessons, during which the same dance movements are worked out.

After this, the set of songs changes. Therefore, if you came to your first training session without even the slightest idea of what Zumba is, you can be sure that by about the eighth lesson you will be dancing as skillfully as the rest. Each dance program ends with stretching.

At the beginning of the lesson, the trainer will certainly show the basic Zumba movements to beginners and analyze in detail incomprehensible moments. Well, then it’s just a matter of time. With each new lesson, you will be able to dance better and better, your body will become slimmer, remember the rhythms of popular Latin American melodies, and your legs will start dancing at the sound of them. Therefore, you should not worry that it will be difficult for a beginner to master this fitness area.

Zumba training is designed in such a way that anyone can learn to dance, even those who previously thought that “a bear stepped on their ear” and their movements were awkward.

How to do Zumba correctly for beginners

The training is quite difficult for beginners, as it is necessary to learn a variety of movements, of which there are quite a few. It doesn’t matter if you practice at home or in a fitness center, you need to get advice from a qualified trainer.

The duration of the workout for beginners can start from 45 minutes, constantly increasing to 60 minutes. Before the start, preliminary muscle stretching is required, and at the end of the workout, a cool-down is necessary.

To master the technique you need:

master proper footwork and only then move on to your hands;
elements of body movement must be learned slowly, preferably with a trainer, repeating all turns, bends, bends, and so on, only after gradually accelerating the pace;
In order for all movements to be obtained and remembered, it is necessary to have a mirror in front of you and at the same time the visibility of the trainer, thanks to which the dance is mastered much faster;
always listen to the coach and don’t ignore him, don’t show initiative, at least at first, you need to learn all the movements correctly and only then, if you want, introduce an innovation.

Zumba fitness promotes increased sweating, so you need to take short breaks to drink water, especially in hot weather.

It is enough to carry out the training 3 times a week, otherwise the movements are forgotten and the effectiveness of the training decreases, and now the most interesting thing is, look at the main video lessons of Zumba fitness, having studied them separately, you can combine them into one, which will look very impressive.

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Tuesday, March 07, 2022 07:15 + to quote book

The long-awaited spring has arrived, summer is coming and everyone wants to look beautiful. Some people go to the gym, others go on a diet. And someone works out on a simulator at home. But what if you don’t like monotonous workouts? And it’s so difficult to follow a diet... Zumba is ideal for such people. The founder of this wonderful movement is the Colombian choreographer Alberto Perez. He developed dance-type workouts. You are required to actively repeat incendiary movements after the trainer. The program includes rhythms of salsa and merengue, samba, flamenco. Don't think that you need to have dancing talent to practice. The main thing is to catch the rhythm, how beautiful your movements are is not important. After all, you don’t have to dance on stage. It should be noted that Zumba is an ideal workout option for those who do not like the boring and monotonous performance of regular exercises. Zumba for older people. Part 1. Zumba for older people. Part 2. Salsa. Zumba Gold - lightweight dance fitness for:
- older people - those who are contraindicated for intense exercise - those recovering from injury or childbirth
Zumba lesson for beginners.
The video shows a Zumba fitness dance lesson for beginners.
It tells about the origin of Zumba dance, its differences from other types of fitness and similarities with them. This type of fitness is remarkable because it can be done at any age and with different health conditions. Both advanced and beginners will burn calories and lose weight with this dance equally effectively. It has no contraindications, so almost everyone can use it for weight loss. For weight loss, Zumba is no less effective than any other types of group classes, but at the same time, the dance classes themselves are much more fun and do not burden the central nervous system. You can perform the proposed Zumba dance movements both to the music played in the lesson, and to the music of salsa, merengue, reggaeton, rumba, mamba, etc. If your goal is to lose weight, then this means you need to move for a long time.
The lesson lasts about an hour.
And believe me, during this time you will lose seven sweats. Zumba class is a fitness program for weight loss.
This is an energetic workout program that will keep you busy. And most importantly, she won’t get tired of it. Since “dance for weight loss,” as Zumba is also called, has many variations. You can learn new movements and combine them. Overall a fun workout. Zumba will help you stay fit and put you in a good mood. Source Zumba for older people, for those who have never done physical activity. Video lessons for weight loss and good mood. Part 2. Watch here. Zumba is for older people, for those who have never done physical activity. Video lessons for weight loss and good mood. Part 3. Watch here. Zumba is for older people, for those who have never done physical activity. Video lessons for weight loss and good mood. Part 4. Watch here.

Series of messages “different dances”:
Part 1 - a 70-year-old woman dances with her 29-year-old grandson. Part 2 - Beautiful dance. ... Part 14 - Tomoko, pole dancing at 70 years old. Part 15 - Very beautiful dance: Flame of love. Video. Part 16 - Zumba for older people, for those who have never done physical activity. Video lessons for weight loss and good mood. Part 1. Part 17 - Dance show on the Russia-1 TV channel: “Everyone is dancing!” First issue dated March 19, 2017. Video. Part 18 - Dance show on the Russia-1 TV channel: “Everyone is dancing!” Issue 2 dated March 26, 2017. Video. ... Part 35 - The legendary dance of Patrick Swayze. Video. Part 36 - Zumba salsa. Dance for weight loss and good mood. Video. Part 37 - Beautiful dance to the song “My Sweet.” More than eight million views. Video.

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• dance • health

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Zumba fitness exercises

1. Salsa movement - moving from side to side

2. Salsa movement - moving back and forth

3. Rockback

4. Merengue – take 2 steps to the side and in the opposite direction

5. Bato Shuffle

6. Movement - count to 6

7. Reggaeton – stomp movement

8. Reggaeton - perform 2 steps

9. Dystrosis

10. Make a circle with your hips

How to prepare for your first lesson

Many people don't attend group classes because they don't want to look awkward among those who have been going to Zumba for a long time. After all, usually the coach does not recruit a new group consisting entirely of newcomers, but invites new visitors to join the existing team.

We bring to your attention simple exercises that you can easily master at home, which will allow you to feel more confident in your first lesson and smoothly join the Zumba group.

One of the basic exercises is rhythmic walking in place with swaying hips, borrowed from the merengue dance. Imagine that while marching you are crushing grapes scattered on the ground. Perform this movement while listening to rhythmic music until you feel tension in your thighs.
Imagine yourself as a speed skater, moving in place. Place your hands behind your back, bend forward a little and slide your feet one at a time along the floor, imitating the movements of a person on skates to the music.
With side steps, move left and right, while bending your knees. Two or three steps in each direction is enough.
Combine the exercises from the previous point with simultaneous clapping.
Jump in place, lunging forward with either your left or right foot. Do not forget that all movements are made to rhythmic music, try to keep up with the beat.

Do these simple exercises for 15-20 minutes a day, and within a week you will feel the results that will allow you to join a Zumba group without stress and effort.

Clothes for Zumba Fitness

Despite the fact that the training is based on dances from Latin America, you should not wear heels, choose suitable comfortable shoes, generally choose sneakers that will not hinder movement and protect the sole from jumping movements.

Trainers often wear special clothes for Zumba - a loose T-shirt and wide pants, but for students it is better to wear clothes that do not restrict movement - leggings and a T-shirt.

Enjoy Zumba fitness, learn dance moves, strengthen muscles, burn excess fat and improve your health, and the BOMB BODY website will help you, good luck !

Several options for Zumba movements

There are many basic movements. Here are some of them:

The mambo step is a simple step forward and slightly inward toward the midline of the body. The weight is transferred to the front leg, the hip “twists” towards the center of the body.

Rond is a mambo step track, but only with rotation around the supporting leg. You can also bend the supporting knee to increase the load.
Kickback - swing your leg back, tighten your glutes. And for a greater dancing effect, you can raise your hands up.

Pendulum - jumping from the right foot to the left.

Cha-cha-cha - step-jump with hips swinging to the side.

For a more complete understanding, look at examples of basic steps for beginners:

Zumba is unlike other group lessons; here the instructor does not command the steps, but simply shows.

Why is it useful?

Thanks to Zumba, you can significantly improve not only your psycho-emotional, but also your physical condition. Regular training is suitable for people of any gender, age and weight category, allowing you to:

become more resilient and stronger;
increase blood flow to the internal organs, saturating them with oxygen - for maximum effect it is worth combining Zumba with classical cardio training;
improve muscle tone;
activate natural defense mechanisms, reducing the risk of contracting viruses and infections;
become slimmer and reduce the load on the heart and liver;
get rid of shortness of breath and breathing problems caused by insufficient physical activity;
maintain good shape at a young and old age;
become more flexible and graceful, improve coordination of movements;
stimulate the production of endorphin - the hormone of happiness;
find friends and even meet your soulmate.

Recommendations for beginners

The main thing is to correctly assess your capabilities (flexibility, endurance, coordination) and start small. It is necessary to select a starting load, which will increase in the future. Before choosing a Zumba class, be sure to consult with a trainer.

The lesson lasts 45-60 minutes according to the warm-up – dance part – cool-down pattern. During the class, at least 10 tracks for different dances are played. To make it easier to master Zumba, instructors recommend the following sequence:

repeat leg movements;
move on to mastering hand movements;
connect body movements.

Don't control your movement technique too much. The more relaxed and amplitude they are, the greater the benefit from the classes.

Types and directions

Anyone can learn Zumba. The program has many directions, aimed at different ages and levels of physical fitness. The most popular types of Dance Fitness are:

Zumba Kids. The complex is designed for children; the video lesson can be viewed below. The route is available for children over 4 years old. Exercises allow you to strengthen your health, muscles, and release excess energy. Kids learn to control their body, listen to it and receive positive emotions from physical activity.
Complex Basic and Basic These are complexes consisting of a set of standard movements and basic steps. It is better for beginners to start in this direction. Once you have the basics down, you can move on to more advanced versions of Zumba.

The Gold program or, as it is commonly called, the “golden age” complex. The program is aimed at people with low physical activity and limited mobility. This is an excellent solution for an elderly person who wants to remain active, cheerful and healthy for many years.
Zumbatomic. The direction is intended for family training of parents and children aged 12-14 years.
Step. Zumba step is an energy-intensive interval training that allows you to focus on your legs and glutes, strengthen your heart and develop endurance. During the exercise, it is possible to use the maximum number of muscle groups.
Aqua Zumba. A relatively new direction in which exercises are performed in the pool.

Each direction has its own advantages and disadvantages, features. Before choosing a suitable program, you should study the specifics of each version, as well as reviews from those who already practice this incendiary type of aerobics.

Reviews and results of losing weight

In theory, Zumba for weight loss at home and in the gym is effective. But how do reviews of those who are already involved in fitness for weight loss rate it?

Irina Vladimirovna Fursenko, fitness trainer, Moscow

My acquaintance with Zumba began when I myself started thinking about losing weight. When I stepped on the scale, I realized that I urgently needed to do something about it. I signed up for classes and got so hooked that I decided to take a Zumba instructor training course and now teach myself. In addition, I have lost 15 kilograms and am completely happy with my body.

Elena Petrovna Zakharova, pensioner, Samara

I am 60 years old and for the past year my friend and I have been attending Zumba Gold classes for seniors. During this time, I radically changed my attitude towards life, began to look at the world and the people around me more positively, and stopped complaining about my health. I lead an active lifestyle and travel. I think this fitness complex is a wonderful invention that inspires millions of people around the world!

Maria Nikolaevna Kononova, housewife

After having a baby, I didn't have time to exercise. A friend gave me a CD with lessons using the Zuma Toning system. I started practicing and realized that Zumba for weight loss at home is the best option for women like me. I started with 1-2 classes a week, now I can’t live without 4. The weight is reduced, and the mood is always high.

Lesson Description

Think of a workout like a dance party: just move to the music and have fun. This is not training in the usual sense of the word. There are no heavy and complex exercises and loads, no professional dance pirouettes. It's like you came to spend time dancing with friends. If you prefer to study at home, you have a chance to involve everyone in your family! It’s unlikely that anyone can resist dancing to the fiery music.

If you realized that Zumba is exactly the sport you dreamed of, then here are the basic steps for beginners :

buy bright clothes and special shoes that are comfortable to dance in;
find a trainer who has completed training and has the appropriate certificate;
Once you get to training, stand in front, carefully repeating the movements of the instructor;
attend training regularly and it will turn into your lifestyle.

The benefits are evident even from low-impact activities: at least you will liberate yourself and begin to move more gracefully. How is Zumba useful for any person? It straightens your posture, improves coordination and the condition of the muscular system as a whole.

In addition, there is no doubt that this complex helps to lose weight, and its effectiveness is confirmed by reviews of millions of people. Yes, yes, exactly millions! Spend just 40 minutes on a fun, pleasant dance, and the results will not be long in coming.

One Zumba workout brings 40 minutes of benefits to the body!

Basic movements

Initially, the program was created using elements of various Latin American dances, which were adapted to the goals of fitness training. At the first lesson, it is not easy for beginners, because the pace is constantly accelerating, and the movements seem very difficult. To train successfully, you need to master the basic steps taken by the creator of Zumba from samba, cumbia step, merengue, etc. There are a lot of movements in total, so for ease of perception they are divided into the following groups:

Additional steps to the left or right, accompanied by clapping.
Steps with transitions. While in the “feet shoulder-width apart” position, you need to move your right foot to the left, stamp and immediately return to the original position, and then make the same movement with the other foot.
Steps with the body turned on the heels and toes in different directions. From the position of your feet shoulder-width apart, you need to turn your body to the right, standing on your heels, then lower yourself onto your toes, make a turn to the left in this position and lower yourself onto your heels. Then the steps are repeated, only in the opposite direction.
Hand movements. The most commonly used movements are circular movements, clapping, bending of the wrists and elbows, throwing up and flapping.

For children

If you want to take your children away from computers and teach them a healthy lifestyle, Zumba fitness for kids will help you with this. Today there are several directions for children of different ages. For example, Zumba Kids classes are designed for children from 4 to 11 years old, Zumbini - from birth to 3 years old, and the Zumbatomic program is designed for children up to 12 years old. Zumba will help your child develop coordination and sense of rhythm, strengthen muscles and posture, as well as have fun and usefully spend time. Each lesson system is designed for a specific age of the child and the characteristics of his physiology at this age.

Perhaps the child will be bored studying at home. Therefore, sign him up for the nearest fitness club, where he can not only exercise, but also communicate with peers.

Features of training

Training takes place to the accompaniment of incendiary Latin American music. Among the movements there are those borrowed from African primitive tribes and those taken from modern hip-hop culture. When dancing, you connect all muscle groups, while the load is distributed as evenly as possible. Having fun, you not only recharge with positive emotions, but also tighten your body, making it slim and attractive.

In one lesson, a person burns an average of 500 Kcal, and this is a guarantee that dance promotes weight loss. With intense exercise, you can lose up to 900 Kcal.

Reviews from doctors and specialists

Igor Vitalievich Berdman, nutritionist at the weight loss center

My attitude towards fitness is generally positive, and using a form of it such as Zumba for weight loss not only maintains muscle tone, but also improves a person’s psychological state. And this is a very important factor in the process of losing weight. People, being in constant stress, strive to get rid of it with the help of tasty and unhealthy food. And physical exercise accompanied by incendiary music improves the overall psychological mood and helps people love themselves and their body. Therefore, I advise my patients to attend Zumba classes along with following a diet. And I see only positive results.