Review of the best types of dances and challenges for weight loss.
Women, regardless of age, strive to maintain their figure, lose weight if necessary, and play sports to keep their body elastic. Often, various diets and nutritional techniques are used for these purposes. However, without moderate physical activity, with age the body becomes flabby and loses its elasticity. To be in shape, physical activity is necessary. In this article we will talk about the benefits of dancing and challenges for weight loss, and also look at the best weight loss techniques.
Dance challenges for weight loss
In fact, despite the large number of traditional methods of weight loss, various medications, and nutritional methods, the main task when losing weight is to ensure the consumption of calories, the amount of which is less than spent. It is thanks to a calorie deficit that you will be able to lose weight. However, this does not always give good results and very often slows down the metabolism.
The body quickly adapts to a new diet, so even with a significant calorie deficit, many women do not lose weight. This may be due to hormonal imbalance or problems in the body. Therefore, it is advisable to use not only special nutrition methods, but also physical activity to lose weight. For people who cannot afford full training due to health problems, dancing is an excellent alternative.
Dance challenges for weight loss:
- Belly dance
- Dance Sport
- Twerk
- Zumba
- Race walking to music
- Pole dance
- Strip of plastic
- Pole dancing
All these types of dances differ significantly from each other not only in the dance elements performed, but also in the physical activity. Belly dancing is considered the most relaxing. They are ideal for women over 40-50 years old. This is due to the fact that the load on the knees is minimal. Such classes will be useful for women who have problems with the reproductive system. These dances improve blood circulation in the pelvic and abdominal areas. This occurs due to active movements in the lumbar region. However, people who have problems in this area, such as sciatica or hernia, should avoid such activities.
Lessons will lead to aggravation and the occurrence of pain in the back and lower back. This is a good option for older women who want to maintain good physical shape. You won't be able to lose a lot of kilograms by doing this kind of dancing. In combination with a diet or proper nutrition, this will strengthen the main muscle groups, improve the condition of the body, getting rid of sagging. But you won’t be able to get pronounced muscle definition by doing oriental dancing.
Basics of dance aerobics
Any direction of dance aerobics uses the following basic elements:
- Steps;
- run;
- lunges;
- knee raises;
- swings;
- jumps;
- jumping.
They are combined into dance sequences with arm and body movements characteristic of a particular style.
As a rule, a workout contains four main blocks: warm-up, dance-aerobic part, cool-down, strength part. Next, using the example of a video lesson, you will see how you can build a dance aerobics workout:
The intensity of each workout, determined by heart rate, changes during each session - gradually increasing towards the end of the second block and gradually decreasing after reaching the maximum.
Many sets of dance aerobics exercises are of medium intensity, designed for healthy adults. For children, pregnant women, the elderly, and beginners with any health problems, low-intensity training is more suitable. High-intensity aerobics - for well-trained athletes.
Zumba dance for weight loss
Zumba is a unique mix of dance and fitness. Many people think that these are African folk dances, but in fact they are not. Zumba was first created in 2001 by a fitness instructor and businessman. During the development of this program, the most common and effective fitness movements were divided into small pieces, creating dance sequences. The result is an interesting fitness training, which is carried out to the accompaniment of rousing music.
Zumba dance for weight loss:
- There are a huge number of programs called zumba, depending on the type of equipment used and the specifics of the training. Now you can find Zumba, which is performed in water, on chairs, using dumbbells.
- The choice of type of training depends on the individual characteristics of the body. You can lose up to 900 calories in one session. On YouTube you can find very fun workouts to African or Latin American music.
- The training is not boring, but accompanied by interesting and unusual, energetic music. Time flies quickly, the training ends as quickly as it began. You may experience severe fatigue after exercise. Depending on your physical fitness, you choose a certain type of Zumba and the intensity of the workout.
Zumba - training program
If your main goal is to lose weight, be prepared to exercise discipline and regularly and be sure to follow the structure of the classes.
There are 4 blocks of Zumba training:
- Warm up. It is necessary to warm up the muscles before exercise, regardless of your level of training. 15 minutes are allotted for it.
- Learning the elements. Movements must be performed correctly, without dancing.
- Dance training. The main, most incendiary part of the process. Includes aerobic dance exercises to various rhythms. Due to alternating intensity, the body is not overloaded, but at the same time the maximum muscles are worked out. It is possible to add strength loads according to the instructor’s recommendations. Lasts on average 30 minutes.
- Stretching. Stretching and relaxation is the final part, the muscles are stretched. breathing is restored. Do not underestimate the importance of stretching in weight loss - during stretching, additional fat burning occurs. It takes on average 15 minutes.
Expecting a fat-burning effect from Zumba, you will have to become more demanding of yourself, start eating right - exclude fried and too fatty foods from your diet, and minimize sweets and salty foods.
Watch the video lesson of an incendiary workout:
Review of the best free programs for weight loss with dancing
In big cities you can find Latin American dance studios. Their main advantage is the rapid burning of fat. This involves dancing to very fast, energetic music. The main difficulty is that such dances are performed in pairs, so a partner is also needed. It will be great if you and your boyfriend start doing these dances together. This will not only strengthen your relationship, but also improve your figure. Such dances improve your mood. The main difficulty is that all movements are performed at high speed. To see results quickly, you will have to work hard, try, and give 100%.
Review of the best free programs for weight loss with dancing:
- Pole dancing is one of the most difficult dance styles that requires certain physical preparation. Not recommended for women who are overweight. If you decipher it, this is pole dancing, which requires good stretching and strength in the muscles. Many people believe that this is a type of striptease, but in fact this is not the case at all. The main task is to perform the elements correctly, adhering to the technique. Constant exercise allows you to tighten your body, improve your gait, and develop all types of muscles. In addition, they develop the cardiovascular system. This type of dancing will make you feel more fit, confident, and relaxed. The main difficulty is that you won’t be able to master the training in a few sessions. Therefore, you will have to pay a lot of attention to dancing, show perseverance, desire, and constantly work. This is due precisely to the fact that very good physical preparation is required to perform some ligaments and elements.
- Step . It is recommended to use this type of dance for women with a pear figure. That is, representatives of the fair sex who have a full lower torso, hips and legs. This type of dance combines step aerobics, running, and jumping. During dancing, the legs work actively, and the torso and arms are involved in the dance rather weakly. This is an ideal option for women with problem buttocks and inner thighs. Dancing will not only help you lose weight in this area, but also remove the appearance of cellulite. In addition, they will help tighten your stomach and improve your posture. This kind of training requires precise steps and a sense of rhythm. Therefore, at the initial stage, you should not be upset if you cannot maintain the established rhythm and speed.
Clothes and shoes for Zumba
There are no special equipment requirements for Zumba. But still, clothes and shoes should be comfortable and not restrict movement.
Suitable for the top: T-shirts, wrestling shoes, T-shirts, tank tops.
For the bottom: leggings, tights, sports breeches, shorts.
Shoes: comfortable, light - sneakers, sneakers, shoes.
Be guided by personal preferences - what will be convenient and comfortable. Attention should be paid to something else - the quality of the materials. Considering intense loads and sweating, it is better to choose natural fabrics with the permissible addition of synthetics.
Among Zumba fans, it is a custom that clothes should be bright and cheerful colors (including acidic ones). Moreover, bright colors themselves add mood.
Fitness dancing for weight loss at home
At the moment, on the Internet, in particular on the YouTube platform, you can find a huge number of workouts aimed at burning fat. They are not boring, they are performed in the form of dance training.
Fitness dancing for weight loss at home:
- Popsport. This is a unique full-body workout that lasts only 8 minutes. It is based on exercises that allow you to keep your body in shape and lose weight. All dance sequences are based on cardio training, that is, jumping, and active movements of the legs and arms. Thanks to the fact that the whole body is involved, it is possible not only to lose weight, but also to tighten all muscle groups.
- Dance fitness. This program is developed by blogger-tijim and the duration is 37 minutes. Thanks to this workout, you can have fun and lose weight well. This blogger developed a workout for 2000 tracks. It is intended for people whose age has exceeded 40 years.
- Not only the fitness programs of Russian-speaking bloggers, but also foreign ones, have proven themselves well. Not long ago, a Chinese fat tank blew up the network. This is a cardio workout based on active movements of the abdomen and lower back. The main disadvantage of such a program is the significant load on the lower body and knee joints. Therefore, problems with the back and knees may arise if a woman’s excess weight exceeds 20 kg.
- Russian-speaking blogger Veremina develops good workouts for weight loss. There is an active dance workout in your arsenal that will allow you to get rid of a significant amount of excess weight.
Tips for Beginners
A beginner needs to first “try on” Zumba for himself. Whether this type of exercise is suitable or not will become completely clear only after the first few sessions.
If the choice has already been made, the beginning “zumber” needs:
- find “your” trainer - only with a professional dance fitness classes will be effective and bring joy,
- choose comfortable, preferably bright clothes and shoes that will lift your spirits;
- don’t demand too much from yourself: if something doesn’t work out at first, it doesn’t matter, every person needs time to adapt;
- try to stand in the first line, then the movements will be visible in detail and will be easier to learn;
- learn to “catch the wave” - come to class in a good mood, free your head from unnecessary thoughts, relax, obey the rhythm and enjoy every movement.
Chinese dances for losing belly fat
Chinese fat top became popular thanks to tiktok. The video received several million views. These are active movements of the stomach, lower back and chest. According to the author of the video, with the help of training you can lose weight in the abdomen, hips and back.
Chinese dances for losing belly fat:
- However, many experts in the field claim that it is impossible to lose weight in one area. The weight will smoothly leave all parts of the body. Experts say this workout is harmful for people with lower back and lower back problems.
- In addition, there is a serious load on the knees. Almost all exercises must be done on bent legs. Not suitable for women with arthritis and arthrosis. Before you start dancing, you need to purchase the right shoes. Many people ignore this stage, believing that at home they can do exercises simply on a mat. Performing without sneakers increases the load on the knee joints and ankles.
- Therefore, problems with the knees and joints in the foot area may occur. Be sure to purchase running shoes with good cushioning. In the process of dancing, some elements are performed while jumping. This puts maximum stress on the knees and hip joint.
Dance aerobics styles
Almost every dance style is reflected in aerobics. Today we can distinguish about a dozen styles:
- Classic . The one that was invented in America in the 70s. Continuously developing, adapting to new popular melodies, adding new movements and elements, it remains on the crest of the wave of any fashion.
- Rock and roll . A very dynamic type of dance aerobics, in which there are a lot of jumps, swings, and turns. Excellent effect on the entire lower body. This style does not require any special talent or choreographic training, but it is not suitable for people who are overweight or have problem joints.
- Latina . The direction is based on Latin American dances. Of course, it’s tempting to learn hot dances to fiery rhythms, and even get your figure in order at the same time. Springy steps, mobile hips, a proud head posture and graceful hands are recognizable features of a Latina. You can find programs that use a certain average Latin American style (zumba), but there are also highly specialized ones - salsa, samba, etc.
- Hip-hop aerobics . Despite the seemingly simple basic movements, this style of aerobics requires some athletic training, joint mobility and good endurance. So you can do it if you are in good physical shape, although initial dance training is not necessary.
- Funk . This is the opposite case, when it is worth starting classes only with some choreographic and even gymnastics base. The style is interesting, beautiful, requiring good flexibility of the spine.
- Body ballet . It is advisable to start mastering from a special simplified level. Suitable for people with minimal choreographic training. Forms not only a thin waist, but also strong flexible legs and excellent posture.
- Jazz aerobics . Will give you excellent posture, grace and a flexible spine. A fairly simple type of dance aerobics that does not require any initial training or special physical data. You will lose weight using this program more slowly than with more intense types of training, but the rate of weight loss does not always determine the effectiveness of the training. If you want to loosen up and move beautifully, this style is for you.
- Indian style , also called Bollywood aerobics. This is an energy-consuming form that perfectly develops grace, plasticity, the ability to feel your body and present it beautifully.
- East style . Combines elements of oriental belly dance with the principles of modern aerobics. Flexibility and grace, masterful control of your body, seductiveness and sexuality in every movement - this is what can be the result of long-term training in this style of aerobics.
Among such a variety of styles, Zumba is very popular among trainers. In the following video you can familiarize yourself with the main steps of this training:
To see how fun and energetic Zumba dance training is, watch the video lesson:
Chloe Ting: weight loss challenge
Two years ago, an interesting program by Chloe Ting appeared on the network. It blew up the Internet because it was absolutely free. The program was significantly different from everything that was freely available on the Internet. This is a full training cycle, designed for 14 and 21 days.
Chloe Ting weight loss challenge:
- During this time, almost every day a fitness trainer from Australia provided training sessions for a total duration of 30-40 minutes. They include several sets. Each of them is designed for a specific area of the body.
- For example, on the first day, an active cardio workout is carried out, during which the person sweats a lot. After this, exercises are performed on the abs, buttocks and legs. The workouts alternate, so doing them is not boring at all. If you don’t look at what awaits you the next day, this challenge is very interesting. The main feature is that it is possible to achieve unique results in a short period of time, for example, in 14 or 21 days.
- This is confirmed by the results of many bloggers who took part in the challenge. Chloe Ting regularly shares healthy recipes on her blog that can help you lose weight.
Basic movements
Marching. We start with the legs, then add the arms, then the hips. The end result should be something like a dance.
Added steps. To the left and to the right, two additional steps are taken alternately, gradually adding hips in the direction of movement.
Movement "Skates". We imitate horse skating - gliding in place with your hands behind your back and a slight tilt of your body.
Step, clap. Feet shoulder-width apart, take a step to the right with your right hand, clap your hands, put your left foot in, clap again. We perform the same movement to the left.
"Twist". Starting position “feet shoulder-width apart”, then stand on your heels, bending your elbows, and turn to the right. We roll onto our toes and turn left. Repeat in the opposite direction.
Lunge turn. From the position “feet shoulder-width apart” with straight arms along the body, we make a small lunge, first with one leg, first placing the foot on the heel, then we do the same with the other leg, arms bent at the elbow. We place our “free” leg next to the other, stand on our toes, and make a U-turn. Repeat everything in reverse order.
Watch the video lesson in Russian from the master trainer of the Zumba Fitness program:
VIDEO: Chloe Ting Challenge
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At the moment, in almost every city there are a huge number of varieties of dance studios. Trainers promise rapid weight loss in a matter of weeks, and special techniques and approaches to performing exercises. To truly lose weight, you need to be in a calorie deficit. Therefore, consuming large amounts of fast food and dancing every day will not help you lose weight. Therefore, it is best to choose proper nutrition and adequate physical activity.
Is it possible to do Zumba at home?
Zumba knows no boundaries! You can practice both in the gym during classes with an instructor, and on your own at home. There are a huge number of videos - DVD training and video lessons on the Internet. Choose the most authoritative “source” with a range of lessons from professionals. When you get comfortable, come up with your own comfortable set of exercises, choose your favorite music.
It’s better to start step by step, with the simplest thing - Zumba Basic, working through each level, without trying to “jump a step”, this is fraught. And the result will appear if you exercise at least three times a week, following the stages of training.
Home training has its advantages: individual time for training, saving time and money. But the philosophy of Zumba still implies a, and fitness dancing alone will not be the same. Although here you can find a way out of the situation - invite the same homebodies for company.
