One of the youngest dance styles in fitness is Zumba. Among the fans of the trend are women of any age. This is the direction you need to take a closer look at if regular routine workouts are not enjoyable. Zumba dance is no more complicated than step aerobics, but much more interesting and feminine, since the direction has incorporated movements from Latin American dances.
Zumba for beginners: step-by-step lessons
Together with Natalia Bull, beginners will learn basic Zumba movements:
●combinations of working with hands and feet,
●movements to the sides and back and forth,
●movements of the hips.
Everyone will definitely like Natalia’s presentation of the material, because she makes it easy, understandable and incendiary.
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These fitness lessons will tone you up, activate your core muscles and create a great mood. Video lessons eliminate several problems at once: there are no problems of working with a group, buying dumbbells, and you can also repeat one movement several times, rewinding the video and repeating what you have learned, and then move on to another.
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Yaroslava will tell you how to properly warm up your body with the help of dance instead of the usual and boring physical education for everyone.
The set of exercises and movements that she suggests doing will lift your spirits, set your body up for work, tone your muscles and make you stay awake with all your might. You will get a warm-up and a fighting spirit for the whole day without spending even half an hour.
By repeating all the movements that Yaroslava suggests, you will warm up wonderfully before training in the gym, fitness, or before jogging. The main thing is that by doing such exercises several times a week, you can significantly tighten your body and even lose a little weight.
Description of the main steps
Since Zumba is an aerobic dance, there are several basic movements or basic steps that a person can study at home in advance in order to feel more confident during the class and have a general idea of what to expect from the workout.
Description of 5 basic exercises in the Merengue rhythm (the basic rhythm used in Zumba):
- March-1 is one of the basic movements that works the upper body. Arm swings accompany the dance march in place (no need to stand at attention, the body is more flexible and relaxed, during steps the hips move smoothly from side to side). The options for moving the arms are different: the first is alternately moving the arm to the side, the second is alternately raising the straight arm up.
- March-2 is a movement similar to the first, during which the upper part of the body, namely the shoulder girdle, will also be actively worked. During a dance march, the arms perform synchronized movements, using the muscles of the back and shoulders. The arms are brought together and spread in front of the chest, raised above the head and spread to the sides (as shown in the photo).
- “Beto's Shuffle” is a complex movement aimed at working the entire body, namely the muscles of the arms, legs, core and shoulder girdle. The exercise is amplitude and involves transferring body weight by jumping from one leg to the other with working arms bent at the elbows (see photo).
- Beto's Swing 1 is a fitness variation of the first movements that works the biceps, shoulders and triceps. It consists of alternately moving your tense arms, first to the side, and then down, not forgetting to march in place (see photo).
- “Beto's Swing 2” is a movement that is a more complicated version of the previous one, since the usual march is replaced by a wide step-back step, during which everything is transferred to the supporting leg, slightly bent at the knee. Changing legs is performed through low jumps (see photo).
A more detailed video with the basic steps of Zumba dance can be viewed here.
Marching steps are also a great way to warm up before an intense part of your workout.
Zumba - a dance that benefits the body
Under the guidance of Toni Costa, you will perfectly warm up your muscles and get rid of excess weight if you regularly repeat these movements.
The zumba workout complex is aimed at warming up the body and preparing it for physical activity.
Rhythmic Latin American music will help lift your mood and set the rhythm necessary for the lesson.
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Some elements may be difficult for beginners because the video does not provide detailed explanations of individual elements.
But if you constantly try to repeat them, then everything will definitely work out. It's worth a try to get a taste of life.
Zumba dance: the basics you need to know
The video is perfect for older people and those who have never been involved in sports and fitness.
Under the guidance of Olga Peryshkina, you will master the principles of positioning body parts during dance movements, learn the most popular Zumba movements:
●movement back and forth and left and right,
●hand movements with simultaneous marching,
●additional steps and their variations.
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The set of exercises will be an excellent alternative to morning exercises with moderate loads, especially if you try to study each element in turn, and then dance them in one rhythmic sequence.
Zumba Fitness with Ines Aaranos
A Spanish instructor will conduct a training session for those who already have an understanding of what Zumba is.
It will be a little harder for beginners, because the trainer does not stop at a detailed explanation of the execution of any figure. The lesson is taught in Spanish in a heartfelt manner and opens up the possibilities of the big sports world.
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The lesson program is very rhythmic, energetic and playful. Usually promotes rapid burning of calories, even without changing the type of food.
It will wonderfully warm up the body and put you in a positive mood.
By repeating after the dancers, you will perform active movements accompanied by a rhythmic Latin American melody.
Zumba for beginners - classes at home
Intense training with Dima will create a very good mood and raise the level of endorphins in the blood.
Such fitness classes are perfect for those who are embarrassed to learn to dance or play sports in front of strangers, are trying something new for themselves, or want to lose weight, but are afraid of exertion.
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Dance will significantly tighten your body, speed up your metabolism and burn excess subcutaneous fat.
All systems of the body are also activated, because training requires effort and endurance.
Zumba and its limb swings, body bends in different directions, and marching will have a positive impact and direction not only on well-being, but also on health in general.
Disadvantages and contraindications
Contraindications include cardiac disease, imbalance, injury and back disease. Fitness dancing can overload the ankle and knee joints; if there are problems, it is better to consult a doctor. If you experience back and joint pain after training, it is recommended to remove turns and jumps from the program. If you have diabetes, your blood glucose levels may drop significantly; consult your doctor in advance. Like any intense fitness activity, Zumba is not recommended during pregnancy.
Since many Zumba movements require flexibility, if you approach training incorrectly and force the load, sprains are likely. You can’t skip the warm-up, the muscles must be warmed up. Beginners are advised to move slowly, matching speed and amplitude to their capabilities until the body adapts to the new movements.
Zumba fitness: video for beginners
Regular classes with a trainer and a group of girls will have a positive effect on your health: your body will noticeably become stronger, and a sense of rhythm will appear.
You will learn to dance, be more resilient, stronger.
Movements of the hands and all parts will be smoother and more flexible.
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Active dance movements of the limbs, rhythmic steps and bending of the body - this is not a complete list of everything that is included in the fitness training complex.
Zumba is a dance not only for young people
A special program has been developed for the older generation, taking into account all age characteristics of this group of people. Strength exercises are difficult for them, but dance exercises open the way to the world of a healthy lifestyle.
With this fitness lesson, there is no need to attend special training sessions, because you can train at home - at a convenient time and at the required pace.
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Even older people can feel young and active if they practice Zumba regularly, relying on this video lesson, this is an advantage.
The first lesson can be calm and at a slow pace, and then you can gradually increase the rhythm and amount of physical activity.
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Advantages of the programs:
- Zumba is a cardio workout that will help you burn calories and fat. You will lose weight and work on improving your shape.
- Choose the workout that suits you best or do all the workouts from the proposed complexes.
- These are dance videos, which means you'll have fun doing them and not just doing routine cardio exercises.
- In addition to body perfection, you will be able to develop flexibility and improve your dancing skills.
- The trainers offer a very simple choreography of movements that absolutely anyone can handle.
- Zumba classes are accompanied by energetic dance music, which will definitely lift your spirits.
- The program mixes various dance styles: belly dancing, merengue, hip-hop, tango, reggaeton, salsa. It will not be boring!
One of the disadvantages is the low level of difficulty of the classes. The program offers simple choreography and a light load, which is more suitable for beginners and intermediate levels of training. For those who regularly engage in HIIT training, the complex is suitable only as a release and stress reliever.
Zumba Fitness is a good option to burn calories, learn simple dance skills and tighten up problem areas. With positive Zumba classes, you will enjoy fitness and always have fun doing it.
Let's start the morning with Zumba with Alina Benzionova
This is a Ukrainian choreographer and dancer who will make you reconsider your boring exercises in the morning and replace it with something more rhythmic, danceable and effective - Zumba.
You will spend less than 10 minutes, but this time will only bring benefits: you will wake up sooner and tune in to productive work.
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Your mood will noticeably improve, and you will feel well invigorated. Therefore, it is important to do it in the morning. Every person should feel beautiful, and lessons are perfect for this purpose.
Alina suggests dividing the Zumba fitness class into two parts: the first contains simple, basic body movements, and the second class becomes a little more complicated, but never ceases to be interesting and informative.
Introduction
Zumba (English: ZUMBA) is a fitness program created on the basis of Latin American dance movements and rhythms, by Colombian fitness instructor Alberto Perez. She was born completely by accident. For his next training session, choreographer and dancer Alberto forgot to bring music. He took an audio cassette from the tape recorder in his car and began to improvise, combining classic fitness exercises with elementary basic movements from his favorite dance styles - salsa, cumbia and reggaeton. His improvisation impressed the participants so much that Alberto decided to continue conducting such mixed workouts, which he later separated into a separate area of dance fitness training with the funny name Zumba.
The date of birth of this area of fitness is considered to be 2001. It was this year that fitness trainer Alberto Perez and two entrepreneurs Alberto Perelman and Alberto Aghion registered the company and trademark Zumba Fitness LLC. Since then, the company has been actively developing and has now grown into a network specializing in the training and certification of Zumba trainers (ZIN - Zumba Instructor Network), which has representative offices in more than 180 countries around the world. In addition, Zumba fitness is the largest registered brand in the fitness industry, with more than 15 million Zumba class participants in 200,000 gyms worldwide.
Cooling down as a way to recover
Exercising without preparation is fraught with injuries to ligaments, joints and damage to the fibers of the leg muscles, as well as the release of various toxic acids.
By following a cool-down program, you will give your body a signal to repair damaged cells, get rid of harmful substances and return to normal functioning, without the need to follow many diets.
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The video lasts only four and a half minutes, but during this time, following the instructions of the trainer, you can relax as much as possible and get your body back in shape after training.
Description
Zumba became one of the most popular types of fitness in 2022. Dance training has several varieties, designed specifically for people with different physical fitness and different ages. There is a variety of Zumba for seniors, children, beginners and professionals. You can conduct rhythmic workouts accompanied by incendiary music not only in fitness centers, swimming pools, but also at home. Regular aerobic exercise helps not only keep your body in good shape, but also get rid of extra pounds.
