All dance fitness goals
Both women and men are interested in fitness dancing. What makes even very busy people find time for at least a couple of classes a week? The undeniably proven benefits of dancing, and the ability to achieve your goals:
- quickly lose weight through aerobic exercise comparable to exercise on exercise machines;
- gain elastic shape thanks to the work of every muscle in the body without over-pumping;
- learn to control your body, improve your posture, gait, coordination of movements;
- heal and strengthen the heart, blood vessels, lungs - the positive effect of dancing on human health has not been questioned for a long time;
- relieve accumulated stress and negativity, recharge with powerful positive energy;
- find friends, make new interesting acquaintances.
Do you think that to practice fitness dancing you need to be able to dance perfectly? Nothing like this. Scientists say that the sense of rhythm and basic dance movements are embedded in us at the level of genes and neurobiology. All you need is rhythmic music and someone you will repeat after. And the imitation mechanism turns on by itself.
Well, now let’s talk in detail about fitness dances, their main types and styles.
Latin American destinations
Passion, rhythm and frantic energy are firmly entrenched in Latin American dances. But two businessmen and one fitness instructor decided to create a new trend in the world of fitness. Now it is one of the largest brands in the world of fitness industry.
Zumba
Zumba is called the “king” of dance fitness, because this mixture of fiery dance and serious strength training is more reminiscent of a fun party to hot Latin American rhythms. Zumba is very popular among celebrities. There are several directions - Zumba Gold, Zumba Strong, Zumba Kids and many others.
Every Zumba workout takes place in an atmosphere of joy and fun. At the same time, you have to move constantly and extremely intensely - your arms and legs are in constant motion, your face turns red, and streams of sweat flow down your body. At the same time, the pulse rises like that of a long-distance runner. It's no wonder that an hour of fiery exercise can help you lose 600 calories. Practice shows that Zumba classes twice a week help you lose 5-7 kilograms per month.
It is worth noting that such classes are not suitable for everyone. Active dance movements, jumping and even acrobatic elements become a serious strain on the knees and spine. And intense non-stop dancing can affect the functioning of the heart and blood vessels of the brain. Therefore, people with diseases of the above organs will have to find less intense training.
Important! For people who can tolerate intense, hour-long dance workouts, instructors can offer more advanced workout options, such as Zumba with special weights or Zumba in the pool.
Latina
A classic in dance fitness is Latin. This dance is based on classic Latin American choreography with its flowing movements and emphasis on hip and butt movement. In this regard, Latin-style classes are more suitable for girls and women with rounded hips and a prominent butt. Regular exercises will allow you to correct your figure in these areas, and you will be able to notice the positive results of your efforts already in the third month of training.
Unlike Zumba, dancing in Latin style does not provide a large cardio load, which means it is suitable even for those women who cannot afford other fitness training due to problems with the heart or blood vessels.
Among other Latin American dances, we highlight rumba, salsa and bachata. And although bachata comes from the Dominican Republic, it can also be classified as Latin American dance. They are all fiery and active. As for the loads, both salsa and bachata are something between Zumba and Latin.
Choosing one direction or another in dancing depends on personal preferences. But one thing is constant - any of the Latin American dances will allow you to correct your figure in the hips and waist.
Important! Some fitness clubs offer Caribbean mix. From the name you can understand that in these trainings you will be asked to combine bachata, merengue, salsa, as well as many other little-known dances of the Caribbean. This complex is suitable for those who do not yet know which dance they like best, or for those who love everything Caribbean and Latin American.
Zumba Fitness
This is perhaps the most famous and popular dance fitness program. Many people start with Zumba, fall in love with it with all their soul and body, and limit themselves to it.
Why do anything else if Zumba gives you the opportunity to lose weight and get in great physical shape without much effort.
Zumba fitness appeared in 2001 thanks to choreographer Alberto Perez, who combined classical fitness exercises with elements of Latin American dances and rhythms.
By the way, we recommend Zumba to anyone who doubts whether it is possible to lose weight through dancing. In just 1 minute of vigorous movement you will lose about 10 calories. Calculate how much it will cost per hour of classes.
Principles of movement
The dance aerobics program is based on certain principles (or types) of movement:
- Isolation is the work of one part of the body (such as a hip or arm joint) while the others remain motionless.
- Polycentric is the autonomous movements of several parts of the body at once, emanating from different centers. In this case, their speed and amplitude, as a rule, coincide.
- Animation is reminiscent of the storyboarding process, where one movement is decomposed into several components.
- Opposition. This principle involves deliberately breaking a straight line in order to contrast one part of the body with another.
- Countermovement is a variant of opposition. This is a counter movement of one part of the body to another.
From these individual types, trainers make combinations and adjust them to a specific musical rhythm.
Dance and Power
Anyone who finds fitness yoga boring and aerobics outdated should try an interesting type of gymnastics called Power & Dance.
The program is developed on the basis of aerobic fitness exercises with elements of dance choreography. The benefits of Power & Dance are to develop and strengthen muscles and joints, lose weight, and improve the health of the whole body. Everything is fast here - time flies by with rhythmic music and the effect is noticeable after just a couple of classes.
Water aerobics
A style that will definitely appeal to fans of pool activities. Due to the fact that the exercise takes place in water, the effect of such training is many times stronger and more noticeable than conventional training.
Moving underwater, the human body constantly experiences resistance, due to which the load increases. Water is also very good for helping you lose weight.
Body Ballet
Body ballet appeared at the end of the last century and adequately withstood competition with other types of dance fitness.
Elements of yoga, Pilates, and basic ballet exercises are closely intertwined in the program to strengthen the leg muscles, eliminate the hated “breeches” and “ears” on the hips, work the muscles of the arms and body, improve stretching, posture, and gait.
Fans of body ballet claim that in addition to the positive impact of dance on human health, it not only heals but also rejuvenates the body.
There is another type of fitness dance similar in style - Port de bras, created by Russian choreographer Vladimir Snezhik.
Rest or stress?
We have a lot of students, and each has their own desires and needs. Some come to dance and take their mind off work, others want to lose weight, others dream of doing a routine and performing at a tournament. We have students who became world champions in the Pro-Am system! Such competitions are very popular now and attract a large audience. We are ready to satisfy the needs of every person and provide him with exactly what he wants. Dancing is a universal remedy. We even introduced such a concept as dance therapy, when a person comes to class tired, busy or upset, but literally an hour later he leaves the lesson distracted, happy and satisfied. Dancing puts you in a positive mood.
Belly dance
As ancient as the world, oriental belly dance has become the basis of an equally popular style of dance fitness.
Belly dancing involves not only the abdominal muscles, but also the arms, legs, shoulders, back, plus serious aerobic exercise. Thanks to the specificity of the movements, blood supply to the pelvic organs improves, intestinal function is normalized, and toxins are eliminated better and faster.
Another benefit of belly dancing is the development of body flexibility and increased sexuality.
Fitball aerobics
The main attribute of this species is a large rubber ball. It can be used to perform various exercises and movements.
This type of aerobics perfectly strengthens muscles, burns extra calories and helps recharge your batteries.
Twerking
Twerk has not yet become an independent type of fitness dance, but its elements are used in many dance fitness programs.
A provocative dance using the hips and buttocks, originating from West Africa. In the 90s last century, twerking (twerking, booty shake, booty dance) appeared on the streets of New Orleans and became incredibly popular in local discos.
Singer Miley Cyrus brought him worldwide fame, after which twerk began to be actively studied and included in fitness dance programs.
It would seem that turning backwards is as easy as shelling pears. What do such dances give to a person? Try moving one gluteal muscle independently of the other or making a figure eight with your hips. As long as you master the basic movements, there will be no need for a butt lift.
Let's dance!
We suggest that our students first prepare for a test, which assesses their abilities and acquired skills. We invite specialists - judges who objectively evaluate students' skills. Then you can compete in competitions that are held almost every weekend. There are even world and European championships. In a word, there is a place to demonstrate your knowledge. Fans of modern dance can also participate in competitions, so-called battles. We will be happy to prepare everyone for them. Our school also hosts balls. This is not a competition, but an event where you can show what you have learned. Balls are held in various thematic areas: these are plays, musicals, numbers with your favorite composition. Very atmospheric and beautiful!
Strip dance
Plastic dances with elements of sensual movements in different programs are also called sexy dance or erotic dance. The essence does not change from this: strip plastic combines the techniques of modern choreography, aerobics and striptease.
Among all fitness dances, their types and styles, Strip dance is the most graceful and measured. But there is enough dynamics in it to work out every muscle of the body, develop flexibility, plasticity and, of course, sexuality.
According to the age
We invite absolutely everyone to dance! At our school you can study from four years to infinity. We select an individual program for each person, age, level of coordination and perception, so the dance will be interesting and accessible to any age category. In Europe and America, dancing is very popular among older people - they are happy to attend such classes, but in our country it is still developing. There are certain stereotypes, complexes and pressures, but we are trying to popularize this story and make dancing accessible to all ages, adapting the information to each person individually. Everyone can dance, and in our school we have proven this more than once.
Pole Fitness
Previously, dancing on a pole caused a raunchy grin. Today it is an official sport - Pole Sport and one of the most difficult and popular types of dance fitness - Pole Dance.
Anyone can start pole dancing, but not everyone will succeed. Imagine what it’s like to hold your body upright using just your arms.
Half-dance includes deflections, longitudinal and transverse splits, grips, hooks and other power elements. The benefits of pole dancing are the development of strength, endurance, flexibility, plasticity and serious strengthening of the muscles of the whole body. But if you still master this type of dance fitness, your self-esteem and self-confidence will skyrocket.
Dancing clothes
Different dance fitness workouts require different clothing:
- Zumba - for active movements and a fun dance atmosphere, bright, loose clothing made from modern synthetic or natural materials - trousers, tops, shorts, T-shirts - is best suited.
- Body ballet - choose any shape that makes you comfortable, such as a sports tank top and elastic leggings. You should wear socks or special non-slip slippers on your feet.
- Belly-dance – it is not necessary to buy a special bedle costume. To begin with, you can get by with a top and leggings with a special belt tied on top, decorated with beads or coins.
- Strip-plasticity - you can do strip-dancing in leggings and a tight T-shirt or in shorts and a sports bra.
- Caribbean-mix - any clothing that does not restrict movement is suitable: T-shirts, tank tops, comfortable trousers, stylish overalls.
- Dance-mix - as for the previous direction, wear what you are comfortable in: shorts, leggings, sports T-shirts.
- Ballroom dancing - during training you will feel great in a sports jumpsuit, leotard, or top with leggings.
Choose the type of dance that you like best and start training - you will be rewarded with a beautiful body and a great mood!
A few words about club buildings
According to the stories of users visiting the Fitness House in St. Petersburg, most of the chain’s gyms are located in crowded areas. Most often these are detached buildings with a total area of over 2000 m². In most cases, representatives of this company purchased ready-made fitness centers and even chains. Less often they built their own buildings. Moreover, the main condition for the purchase, local residents say, was the requirements for the total area and the presence of a swimming pool.
Brief history of the network
The history of the Fitness House network in St. Petersburg begins at the end of June 2007. It was then that the first club of the organization was opened, whose activities are related to the provision of business and fitness services to the city population. This club at that time was located on Makarova embankment, 2 in the Vasileostrovsky district. A little later, the opening of a second, even larger club of the network, located in the Moskovsky district, on Pulkovskoye Shosse, 35, was announced.
Exactly two years after the start of its activities, the company has already acquired 13 representative offices opened in various areas of the city. Currently, the Fitness House network of sports clubs in St. Petersburg has opened over 50 representative offices. And this number is not the limit.
According to representatives of the organization, at the beginning of this year they managed to open another gym in the Nevsky district on Krylenko street, 14. At the same time, construction of another club began in the Kalininsky district. This time, the company's representative office will welcome lovers of a healthy lifestyle at Marshal Blucher Avenue, 9, building 3/A.
Conclusion
Aerobics is perfect for those who want to lose weight, train muscles, or simply keep their figure in good condition.
Such activities, due to their diversity and many styles, are suitable for almost everyone. You just need to choose the style you like best and you're done!
Aerobics classes will help tidy up not only your figure, but also your health, and sometimes even your nervous system.
Taibo
This is one of the most intense styles of aerobics. It includes elements from various martial disciplines (karate, boxing, taekwondo) and movements from gymnastics and ordinary aerobics.
It turns out to be a kind of mix of wrestling, steps, smooth dance movements and additional strength exercises.
This type is also suitable for those who want to quickly get their body into ideal shape or who like a very high level of stress.
