Can't stand still when listening to music? Then choose dance aerobics for weight loss - this is one of the most popular types of training today. Which is not surprising, because in addition to the calories spent, you will find incendiary rhythms and a good mood! There are many types of dance aerobics: Latin, jazz, hip-hop, zumba, strip - choose what you like best.
Dance aerobics is one of the popular modern trends in fitness. Her program is based on more than a dozen styles. Each of them differs in rhythm, music and principles of movement. Let's get acquainted with the history, types and techniques of dance aerobics. We will also find out why this direction is useful and does it have any contraindications?
Dance aerobics for a great mood and a great figure
For those who love to dance, but do not have any special rhythmic movements in their arsenal, dance aerobics will help. Video lessons taught by professional instructors will develop a sense of rhythm and teach you to move gracefully to any music.
The main goal of each lesson is to learn a certain set of elements that will be arranged in a certain sequence.
Learning the sequence of elements
Having mastered this sequence, you will get a kind of dance, and most importantly, you will experience a pleasant feeling of satisfaction with the achieved result. Having a simple goal and achieving it is a good incentive to push yourself during the training process, regardless of your own fatigue.
Having mastered a certain sequence, you will get a kind of dance, and most importantly, you will experience a pleasant feeling of satisfaction with the achieved result.
But those who already know how to dance well will also be interested in dance aerobics. The dances that this direction includes today are so diverse that for every skilled dancer there is a style that he wants to master. Egyptian dances, Zumba, Latin, hip-hop - all these styles are reflected in dance aerobics. During training, you can become familiar with the characteristic features of these styles, study the basic elements of dance, and enjoy the corresponding music.
Dancing lifts your spirits, energizes you, increases vitality, awakens and instills self-confidence.
Dancing lifts your spirits and energizes you
Dancing lifts your spirits, energizes you, increases vitality, awakens and instills faith in yourself!
They improve overall well-being and improve health. In addition, dance aerobics is widely used for weight loss. During exercise, you can burn up to 400 kilocalories if you move vigorously, trying to get the maximum benefit from each movement.
Dance aerobics for weight loss
Conveniently, full-fledged classes in this type of fitness can be carried out outside the gym, even if it is dance aerobics for beginners. At home it will be even easier to learn new steps and complex dance elements, trying to copy the movements of the trainer. In unclear moments, you can always pause the video to think a little and thoroughly understand the technique of the element.
Who is this type of fitness practice suitable for?
There are no age restrictions for attending classes, and anyone can attend them, regardless of gender. The main thing is to focus on getting results, no matter what is expected from the classes: be it losing weight or just having an interesting pastime.
You should not give up dance aerobics if you do not have certain preparation. Dance Aerobika has several levels - from beginner to professional, and the coach will assign a beginner to a suitable group.
Dance aerobics is also very useful for pregnant women. A set of special exercises is provided for them that will help the expectant mother feel better, relax and stretch her muscles.
The right choice of music
Well-chosen music for dance aerobics stimulates interest in physical activity and increases the activity of repeating exercises.
The atmosphere in the classes and the involvement of each training participant in the process depend on the musical accompaniment, while experts give several recommendations:
- for training it is better to use backing tracks arranged into one track
- combining different melodies allows you to play different exercises;
- It is important to alternate combined activity with special training.
At home, you can use your favorite musical accompaniment, but you cannot sing along, which contributes to breathing problems.
Regular dance aerobics lessons at home need to be constantly enriched with new skills, supplemented with different directions and actively developed.
What are the benefits of dance aerobics?
The benefits of dance classes are obvious. Experts say that it has a beneficial effect not so much on the human muscles, but on the cardiovascular system. Individual movements develop flexibility, plasticity, and improve posture. All this together affects a person’s figure, making it more attractive. This means we can say with confidence about the benefits of dance aerobics for losing weight. Beginners notice the effect after just a couple of weeks of regular training. The technique also increases the body’s resistance to stress, as it gives a powerful charge of positive energy.
Are there any contraindications?
However, dance aerobics is not useful for everyone. Experts warn about contraindications. These include asthma, diseases of the spine, and the cardiovascular system. Also, such training is prohibited for people who have suffered a heart attack or traumatic brain injury. Before starting classes, you should consult your doctor.
Definition and general description of the discipline
Dance aerobics, also known as stretching, is a set of specially selected exercises performed to musical accompaniment.
Her academic discipline is rapidly gaining popularity due to its ease of reproduction and the ability to truly improve your health:
- effective fight against excess weight;
- general health improvement and emotional uplift;
- normalization of the cardiovascular system;
- strengthening the bone skeleton and improving posture;
- giving muscles additional elasticity;
- stable muscle development and strengthening of the muscle frame;
- body shaping and the ability to achieve the desired figure.
Training can be classified as one of the popular areas of fitness, which is characterized by increased efficiency and ease of reproduction.
Many positive reviews suggest not only effective weight loss, but also a general improvement in well-being without heavy stress.
What is dance fitness
Dance fitness is a modern area of training that is based on many types of dances. They differ in rhythm, different set of movements and music.
In essence, this is a cardio workout that trains not only the cardiovascular system, but also develops the qualities that dancers need - flexibility, coordination, strength and speed.
This type of physical education has serious historical support, because it was developed by American military scientists back in the 60s.
They delved into the biochemical processes that take place in the body during sports.
Later, based on their research, American health centers developed a system of combining exercise and dance, which is now dance aerobics.
This type of physical activity has its own rules and principles that must be followed.
For example, it consists of the following elements:
- Insulation
Movement of one part of the body while others remain motionless.
- Polycentric
Movements of several parts of the body at once, but maintaining the same rhythm, amplitude and speed.
- Animation
Layout of one movement into separate “frames” of constituent elements.
- Opposition
Violation of straight lines in order to contrast two parts of the body with each other.
- Countermovement
The movement of two body parts towards each other.
Trainers create a training program by putting all these parts together, combining them and putting music on them.
Thanks to the huge number of dance combinations and elements, you can achieve different goals - losing weight, strengthening certain muscles, stabilizing joints and even correcting posture.
In addition, this direction develops flexibility, plasticity and endurance.
Necessary equipment and suitable form for Dance Aerobics
To practice dance aerobics, you do not need any equipment in the form of weights, dumbbells and mats. There are no exercises performed on the floor in any of the areas, as in regular aerobics.
For comfort during classes, you will need comfortable shoes: sneakers, ballet shoes, or you can practice in socks. If classes are held outdoors, then you can remain barefoot.
Clothes should also be comfortable, light, and made from “breathable” natural fabric; synthetics are not welcome. The best option is tights or shorts, a T-shirt. Whatever the length of the hair, it should not get in the way, so it should be braided or pulled back into a ponytail.
Benefits of classes for children and adults
As one of the rapidly developing areas, children's dance aerobics is gaining more and more popularity among kids.
Such activities are actively popularized in schools and preschool institutions, where children study in a gentle manner and a culture of active and healthy life is instilled in them.
Graceful and fiery, rhythmic and graceful, springy and sharp movements help increase the flexibility of the body of any person.
It is especially recommended to master the technique for those who are engaged in sedentary work and lack physical activity, because it is they that help stimulate the production of endorphins.
General indications include mandatory engaging in exciting fitness for people who are overweight and lead a sedentary lifestyle.
At the same time, dance aerobics for girls and men is contraindicated if serious cardiovascular diseases are diagnosed, but it is better to consult a doctor first.
