Is it possible to lose weight and get in perfect shape by dancing? (photo: @frutidimare) On the eve of the New Year, you want to be in perfect shape. We offer to diversify functional and strength training in the gym and include dance classes in the schedule. Modern trends, such as jazz-funk, not only improve coordination and quality of movement, but also fill you with energy and increase self-confidence. Just what you need at the height of the autumn-winter season, when the sun and drive of open-air music festivals are so lacking.
10-minute morning cardio exercise for all muscle groups Read
Jazz-funk is a relatively new dance style that originated about ten years ago in America. Its founders - choreographers Bobby Newberry, Brian Friedman and Kevin Mayer - created a harmonious mix of different styles, borrowing elements from hip-hop, jazz choreography, and dancehall. Energetic, slightly broken movements based on impulse are breathtaking and eye-catching. It is not surprising that this style is loved by such stars as Madonna, Beyoncé and Janet Jackson, whose plasticity is fascinated by the whole world. We are no exception. Together with an expert, we’ll figure out what effect you can get from practicing jazz-funk, what its features are and how long to wait for the result.
Expert opinion
Ruslana Panov, expert methodologist and coordinator of X-Fit group programs in Russia “Dance is not a functional activity.
Based on the type of load, it can be classified as cardio or interval training. If we are talking about modern dances, then the technique should be as relaxed as possible. To get results, it is advisable to attend dance classes quite often - 3-4 times a week. Like any targeted training processes, such classes are built on regularity and frequency.” Basic exercises for beautiful hands Read
Is it possible to lose weight and get in perfect shape by dancing? (photo: @yanamayni) Everyone dances
Modern choreography is gaining increasing popularity. Classes are suitable for men and women of any shape, size and dance level. An hour-long workout, as a rule, consists of a warm-up, during which basic movements are practiced, as well as step-by-step learning and dynamic training of the ligament (it includes squats, waves, various lunges and bends). The most important task is to get basic cardio and enjoy the process.
Zumba
Zumba is not really a dance, it's more like dance fitness. This is an aerobic workout, which is based on rhythmic movements performed to energetic music. It is a mixture of salsa, cumbia, flamenco, calypso, mamba, rumba. It's not only useful and energy-consuming, but also really fun!
Effect. The workout uses all muscles, but the main load falls on the lower body - legs and buttocks. Zumba develops plasticity, flexibility, endurance, trains the respiratory and cardiovascular systems and, of course, improves mood.
How much can you burn in an hour of training? 400–500 kcal.
Difficulties. None! In fact, this is the only type of dancing for which you do not need any special physical training. At the end of the lesson, you do not need to combine the learned sequences into a beautiful dance, you can improvise, and the trainer will not force you to perfectly repeat all his movements. You just dance, rejoice and get rid of extra pounds.
Here's a little workout to let you know what Zumba really is:
Which direction to choose
Hip-hop
pinterest.com Hip-hop is a cheerful, playful and very energy-intensive youth dance genre.
You will be able to express your emotions, experiences or protest, and relax thanks to the movements that the body itself prompts. This is drive and adrenaline, the spirit of competition and leadership. The rules and restrictions are blurred here, but at the same time a bright, clear style is felt. This direction is characterized by downward movements, relaxed bent knees and a low-slung body. High jumps are replaced by sliding along the floor, there is a quick unexpected transition from wavy and slow movements to sharp and clear ones. The dancer should appear completely relaxed and the dance should appear free-flowing.
Who is it suitable for?
Anyone who is young or feels young, confident and daring. Hip-hop can be a healthy hobby for your child. For children and adolescents, it will help strengthen the musculoskeletal system, correct slight stoop and form a proportional figure. Moreover, this dance direction fosters strong-willed qualities and determination, and helps to show individuality.
According to the Kids inactive most of the time during dance classes study, hip-hop is the most useful dance direction for a child: 57% of the duration of the workout is in motion. Scientists recognized flamenco as the least active: in this case, children were active only 14% of the time.
Peculiarities
- The main distinguishing feature: hip-hop is danced not to the rhythm of the melody, but to the beat, which must be recognized and clearly captured in the musical composition.
- This is not just a dance, but a way of self-expression and a lifestyle. Hip-hop fans often wear clothes that emphasize their freedom: wide pants, sneakers, baseball caps, hoodies.
- Hip-hop is always open to experimentation and improvisation. Character plays an important role in this direction, namely confidence, self-affirmation, a certain stubbornness and perseverance. This type of dance will help you become more courageous, psychologically liberated and open in communication.
- This dance perfectly works the muscles of the legs, arms and shoulder girdle, and improves fine motor skills.
Contraindications
Hip-hop can be considered a set of anaerobic exercises, so the contraindications are standard, as for regular workouts. People who have problems with their knee joints should be especially careful about such activities, as they place a lot of stress on them.
Strip of plastic
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The workouts combine aerobic exercise with elements of seductive dance. Each lesson includes a warm-up, including stretching, and learning dance moves. The muscles of the legs and arms, hips and buttocks, abdomen, back and chest receive an excellent workout.
Beginners will have to master the basic elements: waves with the body and arms, circular movements with the hips and chest, arches in the back while standing, sitting and lying on the floor. As you progress, the training includes complicated dance sequences with elements of acrobatics (splits, flips, stands).
Who is it suitable for?
This type of dance is created for all girls and women, regardless of their physical shape, appearance and age. If you not only strive for a beautiful figure and graceful gait, but also want to learn to love yourself, attract and seduce the opposite sex, then strip plastic surgery is ideal for you.
Peculiarities
- Strip plastic will help you overcome complexes more easily, will give you the opportunity to see your body and its advantages in a new way, as well as correct or hide shortcomings. After regular exercise, you will not only look better, but also feel more confident and attractive.
- When teaching this style, much attention is paid to posture and stretching, without which high-quality performance of dance elements is impossible.
- The program also includes a fashion show. A few weeks will pass, and you will begin to move smoothly and relaxed, and your gait will become easy.
- Another advantage is that many movements are done with a bend in the lower back. Usually these muscles are poorly developed due to a sedentary lifestyle. This type of dance will be an excellent prevention of diseases such as scoliosis and osteochondrosis.
- During such training, transformation occurs, you will be able to reveal your sensuality and tell about secret desires, try on different roles - from a modest housewife to a vamp. You will master the art of attracting men and learn how to arouse their interest.
Contraindications
Diseases of the respiratory system, heart, blood vessels and joints can become an obstacle to exercise. With osteochondrosis, there is a limitation: you cannot twist the spine too much. At the same time, strengthening the back and abdominal muscles, stretching the muscles of the hips, shoulder girdle and pelvis will help significantly alleviate the symptoms of the disease.
Belly dance
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This is one of the sexiest trends that helps prolong a woman’s youth and attractiveness. Mandatory components of oriental dances are blows (sharp movements of the hips) and vibration combined with smooth waves, circles, and figure eights. Coordination of movements is very important. The dance drawing should look holistic, capturing all the attention of the viewer.
Who is it suitable for?
Ideal for mature women. Unlike jogging or aerobics, belly dancing is a gentle form of physical activity. This means you can perform movements without putting undue stress on your knees, legs, and feet.
Peculiarities
- You can start mastering the eastern direction even if you are in poor physical shape: belly dancing will independently prepare your body for the necessary stress.
- This type of activity helps to shape a feminine figure. Since the movements of the hips in this dance are quite complex in terms of coordination, those muscles are worked out that are difficult to use during regular exercises. Such physical activity promotes a healthy pregnancy and makes childbirth easier.
- After 2-3 months of belly dancing, women feel better with gynecological diseases. Blood circulation improves, especially in the pelvic organs, inflammation of the appendages goes away, and menstrual pain is forgotten.
- By practicing only oriental dances, you cannot create a perfect figure, since this is a fairly similar load. Not all muscle groups are involved here, for example, the back of the thigh, gluteal muscle, and triceps practically do not work.
Contraindications
Exercises are not recommended for gynecological exacerbations, as well as cardiovascular diseases and problems with the spine.
Latin American dances (salsa, bachata, cha-cha-cha, mamba, rumba)
Latin American dances are known for their excitement, impulsiveness and positivity. The classes consist of three parts:
- Warm-up - semicircular rotations of the head, hips, circular movements of the shoulders, etc.
- The main part is learning the movements and repeating them many times.
- Cool down is usually static stretching exercises and dance moves at a slow pace.
Who are they suitable for?
This type of training is ideal for energetic and emotional people. It embodies the fiery rhythm and clarity of movements. Latin American dancing is also a great way to warm up a couple's relationship or make new acquaintances.
Peculiarities
- The main feature of such dances is the constant work of the hip muscles with a fixed position of the back and a springy step. Therefore, the main load falls on the muscles of the shoulders, lower back and legs. This type of dance also helps improve heart rate.
- One of the important features is that you won’t even notice the load on the body as a whole. The maximum you will feel is slight pleasant fatigue. This is due to the proportionality of the load on the entire body.
- By actively practicing Latin American dancing, you can not only lose weight, but also pump up your thighs, if you are inclined to do so.
Contraindications
If you have cardiovascular diseases or problems with the musculoskeletal system, such dances are contraindicated.
Zumba
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Zumba is one of the most popular workouts for weight loss. It has spread to more than 180 countries. This fitness program combines elements of hip-hop, salsa, samba, merengue, mambo, flamenco and belly dance. Its goal is to work the maximum number of muscles without exhausting you with repeated repetitions of trivial exercises.
The direction was invented by Colombian Alberto Perez in the late 90s. He was a professional choreographer and dedicated his entire life to teaching others Latin dance. Later, Zumba became the basis for the training of many stars (Shakira, Beyoncé, Britney Spears).
Who is it suitable for?
Zumba does not tolerate restrictions; it can be practiced by people of any age, men and women with any abilities and skills. All choreographic movements are simple and clear.
Peculiarities
- The workout is like a party where everyone dances using simple combinations of movements.
- To start practicing, you don't need any special physical training, so Zumba is great for beginners.
- The dance program is very varied, which means you won’t get bored.
- The emphasis in training is on the lower body, which allows you to tighten your muscles and get rid of cellulite.
Contraindications
Categorical contraindications are hernia of the lumbar spine, displacement of the vertebrae, diseases of the bones, ligaments, joints, thrombosis, problems with the heart muscle, high blood pressure, post-traumatic period, pregnancy at any stage.
Contemp
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Contempo is a combination of dance techniques from Western (classical dance, modern jazz) and Eastern (qigong, tai chi, yoga) art of movement.
The basic exercises are constructed by analogy with classical and modern ones: from simple to more complex. The class includes exercises on the ground (floor work), relaxation techniques, and stretching.
Who is it suitable for?
For amateur and professional dancers. The height, weight, and build of a person are not important here. Contempo is suitable for you if you want not only to maintain good shape and move beautifully, but also to get to know yourself.
Peculiarities
- Globally, contemporary dance differs from other dance styles in its inward orientation, interest in the quality of the moving body, its relationship with space, time, and partner. The dancer accumulates energy, thoughts, emotions within himself, and then gives them to the viewer.
- The peculiarity of the dance also lies in the alternation of muscle tension and relaxation, falling and rising, sudden stops (often on straight legs), and balancing.
- Breathing during contempo should be measured, as if it continues to move. Martial arts brought this requirement into dance.
- Contempo gravitates more towards the floor, while emphasizing the lightness and expressiveness of movements. Usually danced barefoot.
Contraindications
Standard limits for physical activity. Moreover, this type of dance is quite difficult and exhausting, and you need to be in excellent psychological shape for training. Prolonged stretching and practicing jumping can exhaust a person with a fine mental organization and lead him into a state of depression.
Celtic dancing
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This is a rather complex set of movements, during which you need to keep your whole body tense. Training is often exhausting, with a fairly heavy load. Before starting, a 15-minute warm-up is required to warm up the main muscle groups, after which the basic elements of dance begin to be practiced. To perform this style, not only the dancer’s movements are important, but also his appearance, especially shoes. The most famous type of Celtic dance that everyone knows about is step.
Who are they suitable for?
Patient people who are attracted by the theme of social dancing. This style is characterized by complex combinations, the elements of which will have to be learned not only in class, but also at home (perhaps even mentally).
Peculiarities
- You'll have to get used to a rather unusual position. The dance is performed on half toes (the dancer raises his heels and stands on his toes), the upper body is motionless, and the arms are always lowered. The main rule is fast footwork.
- This is a group dance, so you have to, on the one hand, give up all liberties, and on the other, develop a sense of partnership when you feel like one with other people. Psychologists assure that such training is especially useful for those who have difficulty joining a team or are afraid of communication.
- The music has a clear rhythm and requires the same precise steps. It is important to hit both the note and the foot.
- Another interesting feature is that it is better not to practice any other dances before starting training. Classical choreographic preparation often gets in the way. For example, in ballet the feet and hips are strongly turned to the sides. Here, on the contrary, the legs are always crossed. And you should completely forget about your hands.
- The Celtic dance system is extremely interesting because it heals the spine without missing a single section, no worse than a real doctor. The habit of keeping your back straight will form after several weeks of regular exercise.
- Constant training will form ideal calf muscles. Although any type of dance has a positive effect on the leg muscles, Celtic dance gets a well-deserved gold medal.
- This type of activity does not put any strain on the arms, so if necessary (or if desired), you need to work this area separately.
Pole dance
Pole dancing will not only allow you to relax and surprise your loved one, but also help you lose weight. Classes include all types of exercise: strength, aerobic, stretching, elements of acrobatics. Pole dance is not a striptease, as many people think, but only its imitation. The main emphasis here is on the technique of execution, and it is worth noting that it is not easy.
Effect. Pole training tightens all muscle groups (arm muscles and shoulder girdle, abs and back muscles, legs and buttocks, as well as calf muscles work), improves flexibility, stretching, and transforms posture and gait. Exercise has a positive effect on the functioning of the cardiovascular system.
After just a few classes, you will notice that you have become more graceful, feminine, and self-confident. Pole dancing helps you get rid of complexes and feel attractive and sexy.
How much can you burn in an hour of training? 450–450 kcal.
Difficulties . You can't master pole dancing in one, three or even five lessons. This is hard work that requires perseverance, desire, and patience. A beginner can start training, but it’s still better to have good stretching right away. In addition, if you are a shy person in life, then you will need to force yourself to get rid of awkwardness and start dancing. But believe me: a beautiful and seductive body is worth your efforts!
This short pole dance video will prove to you that pole dancing is much more than just an erotic dance.
Back to basics
To perform a connection well, it is advisable to think less. In dance, intelligence is rather a hindering factor. The more we think, the more we slow down the neural connections between the cerebellum, the eye, which copies movements, and the transmission of impulses to the muscles that perform the movements. If you start to think about what is going on, then in this white noise the body simply will not be able to reproduce the elements that it sees. Therefore, it is recommended to move to the level of instincts, patterns, and stereotypes of movements.
Is it possible to lose weight and get in perfect shape by dancing? (photo: @dariaosipovastyle) Complete relaxation
Relaxation is one of the keys to dance success. Starting with the warm-up, the body should take the most compensated position - bent knees, elbows, rounded back. It must understand how it needs to move. Another important nuance of modern dance is the speed of movement. The more we tense up in the process, the less freedom of throw we give to the movement. Accordingly, movements slow down, and there is a risk of not keeping up with the rhythm. If you work in impulses, the body begins to accelerate.
Pros and cons of home training: expert opinion Read
Belly dance
Belly dancing is one of the sexiest and most sensual dances. Do you think it does not contribute to weight loss, since only the stomach is involved, and all movements are smooth? In fact, belly dancing works many muscle groups, and this is a very effective way to tighten your figure and lose unnecessary pounds.
Effect. Of course, the abdominal muscles have the hardest time. The oblique muscles work especially actively, which can be difficult to reach even in the gym. In addition, the muscles of the shoulder girdle and back are strengthened, beautiful hips are formed, and extra centimeters are removed from the waist. It is believed that belly dancing has a beneficial effect on the female reproductive system and also normalizes metabolism. And of course, a woman performing a belly dance feels attractive, desirable and beautiful!
How much can you burn in an hour of training? 350–400 kcal.
Difficulties . Yes, belly dancing is far from the easiest dance style, but at the same time, the load on joints and ligaments during classes is minimal, which means that a woman of any age and any weight can master this dance. You can dance every day - you won’t need rest between workouts to restore your muscles.
Video of mesmerizing belly dance:
Educational video lessons for beginners
Learning to dance at home, without the presence and guidance of a choreographer, will be very difficult. Online video lessons with professionals will help you decide on your dance style and learn the movements. Below are some videos for beginners that will show you some of the secrets of the skill. After watching, you will definitely want to start practicing immediately!
Belly dance
Belly dancing for beginners. Part 1
Aerobics for weight loss at home
Dance aerobics for weight loss: lesson 1
Irish step
If your main problem is fat legs, try taking an Irish step class. These dances will replace running, skipping rope, and step aerobics. During the dance, the legs actively work, the torso remains practically motionless, and the arms perform only smooth movements. All types of Irish dances are performed to traditional Irish tunes: reels, jigs, hornpipes.
Effect. This is the perfect dance for those who want to really pump up their legs. Sculpted, toned, slender thighs, calves, buttocks - these are the main results of Irish step training. In addition, this type of dancing helps to pump up the abs, correct posture, develop the respiratory system and strengthen the heart muscle. The dance is very rhythmic, which means that during each workout you will have to sweat a lot, but, as you know, with sweat you lose not only harmful substances, but also extra pounds.
How much can you burn in an hour of training? 500–600 kcal.
Difficulties. Irish music has a clear rhythm and requires precise steps, so if you don't know what a sense of rhythm is, you may find it difficult to keep up with the tempo of the dance.
Irish step is a serious dance that cannot be learned in a couple of practices. Please note that you will master Irish step faster if you have never practiced other dance styles. The fact is that classical choreographic training sometimes prevents the body from remembering the positions of Irish dances, so it is better to start learning from scratch.
When you dance just like the girl in the video, you won’t have a single extra gram left:
How to lose weight through dancing?
The answer to the question “how to lose weight?” has long been known: to create slight stress on your body by creating a slight calorie deficit. In simple words, the amount of energy consumed should be slightly less than the amount that the body expends. Eat less, move more - and now the body quietly gets rid of excess reserves and, accordingly, centimeters and kilograms. The secret of dancing is that it promotes the production of endorphin (the hormone of joy), which accelerates the body's metabolic processes, so that fat burning occurs faster, more efficiently and more comfortably. The emotional state of a dancing person can often be compared to falling in love. He stops concentrating on his own weight, thinks less about food and more about his hobby.
Latin American dances
Incendiary, energetic, emotional Latin American dances are definitely what you need to quickly burn fat. Bachata, salsa, cha-cha-cha, rumba, jive - the choice is huge! Fatigue, weakness, bad mood - these concepts simply do not exist when you dance salsa or rumba. In addition, most Latin American dances are performed in pairs, which means you can’t be lazy while dancing, so as not to let your partner down.
Effect. During the training, all muscle groups are involved, but the emphasis is on the abs, thighs and buttocks. You will learn to hold your back, monitor coordination, move plastically and feel your body. Latin American dancing will tighten your figure and help you get rid of extra pounds. And of course, fiery dancing is the perfect cure for the blues!
How much can you burn in an hour of training? 400–500 kcal.
Difficulties. Not everyone can perform movements at such a frantic pace as required by Latin American dances. To see results, you must give 100%.
Take a look, would you like to dance salsa just like professional dancers do?
We advise you to pay attention to bachata. Like all Latin American dances, it helps to open up, shake off complexes, strengthens the cardiovascular system and keeps the body in good shape.
Bachata is also quite simple in choreography (which is especially important for beginner dancers). So much so that even people with certain physical disabilities can perform it. Actually, bachata is known as a healing dance that helps strengthen muscles after injuries.
Varieties of dance aerobics
A variety of styles will allow everyone to find something that suits their taste.
Let's look at the most common types of dance aerobics:
- Bellydance (belly dance)
In addition to beauty and femininity, this type of aerobics helps strengthen the pelvic floor and abdominal muscles.
There is also a lymphatic drainage effect. Blood flow to the gastrointestinal tract improves metabolism and digestion processes.
- Strip dance
Will help you achieve an advanced level of stretching and thoroughly strengthen your muscles. It will also give grace and plasticity to movements.
- Jazz aerobics
Helps solve problems with posture. In addition, a surge of vivacity and good mood is provided here. Elements of dancing to jazz are a solution to the blues and stress.
- Hip-hop
An average level of training is required to perform the elements.
The direction strengthens the body, develops agility and endurance. Workouts are quite energy-intensive, which helps burn fat.
- Latina
For those who want to have a toned figure without bulky muscles. A low-impact form of aerobics that is suitable for almost anyone.
- Rock'n'roll
Quite intense dances that will help you lose excess weight and teach you how to master your body.
As usual, a couple of parting phrases
Does the described activity contribute to figure correction? Undoubtedly. But if you decide to dance to lose weight, you need to practice at least five times a week, from 30 minutes to an hour. At the same time, work on your stretches (not yoga, but real gymnastic stretches). They will be very useful to you, they will make your life easier and help to “stretch” problem areas, improving blood supply.
Meals end 2 hours before class, or start 2 hours after. Some advise - one and a half and one and a half. It is better to organize a lesson in the middle of the day. In the morning, the body has not yet woken up and become more active; in the evening you should not disturb it so that there are no problems with sleep.
You can arrange classes for children, there are no contraindications. If only the child was healthy and liked it.
Great news!
I hasten to please you! My video “Active Weight Loss Course” is already available to you anywhere in the world where there is Internet. In it, I revealed the main secret of losing weight by any number of kilograms. No diets and no hunger strikes. The lost kilograms will never come back. Download the course, lose weight and enjoy your new sizes in clothing stores!
That's all for today. Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog. And let's move on!
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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.
