Share with friends
To get a slim and elegant figure, you don’t have to exhaust yourself with hard workouts in the gym and go on all kinds of diets. The simplest and most effective way to lose weight is dancing. Incendiary dance exercises activate all muscle groups. There are many different styles of dancing, and all of them can be used at home without the help of a partner. Let's look at the main types, such as Zumba, hip-hop, belly dancing, salsa, and strip dance.
VIDEO DANCE LESSONS ARE AT THE BOTTOM OF THE PAGE
The influence of dancing on the human body
Among the benefits of dance exercises are the following:
- Improving the condition of the respiratory and cardiovascular systems;
- Improved muscle tone;
- Trains endurance, flexibility, coordination;
- Prevention of osteochondrosis;
- Development of muscle strength;
- Weight loss;
- Improved mood;
- Positive effect on the functioning of the nervous system;
- Increasing self-confidence.
Regular dancing will help reduce your heart rate, lower your blood pressure, lower your cholesterol levels, and burn fat. This is the most effective and healthy way to lose weight.
Zumba fitness exercises
1. Salsa movement - moving from side to side
2. Salsa movement - moving back and forth
3. Rockback
4. Merengue – take 2 steps to the side and in the opposite direction
5. Bato Shuffle
6. Movement - count to 6
7. Reggaeton – stomp movement
8. Reggaeton - perform 2 steps
9. Dystrosis
10. Make a circle with your hips
General tips for dancing for weight loss at home
Before exercising at home, it is better to check with a doctor to rule out possible abnormalities in the body. The most important indicators are blood pressure and heart rate (pulse). During your first lessons, you should periodically change your heart rate.
General tips:
- Before starting the main dance lesson, do a warm-up;
- Wear clothes that will not interfere with your movements. The best option for girls (T-shirt, leggings or sweatpants, sneakers);
- It is recommended to dance in shoes to avoid unnecessary slipping of the feet;
- First watch the dance lesson video. Learn complex dance moves carefully to avoid injury;
- Do not try to perform movements at a fast pace, especially if you are a beginner;
- Rest periodically;
- Drink plenty of water during and after dancing;
- Do exercises regularly to strengthen your leg muscles;
- In the first stages, move as best you can, gradually improving your skill level;
- After finishing the lesson, perform muscle stretching exercises.
In order for each activity to be safe, it is worth adhering to the principle of gradualness, which consists of a smooth increase in loads. The body will perceive a uniform increase in training time every day positively, thereby eliminating the risk of developing various functional abnormalities.
How to make your body lose weight while dancing?
You can praise the most athletic dance styles as much as you like, and then be disappointed in their effect. After all, if you do not follow a number of banal rules, even the most labor-intensive dance will not affect the figure of its performer. Here are a few conditions under which the body will actually begin to lose weight:
- Dancing for weight loss should be regular. Two or three classes every week is the ideal schedule.
- You need to work hard in class, and not shyly stand against the wall. Putting effort into each element, repeating after the choreographer and practicing movements in the mirror - that’s what real training on the floor is.
- A trip to a cafe after class is not a reward for your efforts, but a guarantee that the workout will pass without leaving a trace on your figure. It is much better after dancing to have a light dinner rich in protein and fiber.
- Remember that 80% of weight loss does not depend on physical activity, but on proper nutrition. Live in harmony with your body and delight it with dancing and healthy eating.
Who is this method of losing weight contraindicated for?
Dancing for weight loss has a positive effect on many systems of the body, but not everyone can use it. It is not recommended to use this method during pregnancy, menstruation, elevated body temperature, cramps and ailments.
Belly dancing is contraindicated for diseases of the female reproductive system, hernia, varicose veins, spinal displacement, tumors and chronic processes.
Dynamic dancing (zumba, hip-hop, salsa) is prohibited for persons with problems of the cardiovascular system, respiratory system, spinal diseases and hypertension.
VIDEO: Chloe Ting Challenge
Useful articles on the site:
- Why does a person lose weight without dieting?
- How to lose weight in 1 month at home
- Why can't you lose weight without fat?
- How to lose weight with the orange diet
- How to effectively lose weight using the power of thought
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.
The best types of dances for weight loss
The most famous and popular types:
- Salsa;
- Zumba;
- Belly dance;
- Hip-hop;
- Strip of plastic
Many people are embarrassed to dance in a group simply because they have never done it before. However, you shouldn’t give up this wonderful way to lose weight. Just lock yourself in your room, turn on your favorite tracks and start dancing. Move as you know how, without being embarrassed by anyone. A few classes will help you increase your skill level, and very soon, group classes won't be scary anymore.
Energetic Salsa
This intriguing and exciting Latin American dance form has long gained immense popularity throughout the world. Salsa combines many styles, such as marengue, mamba. This type will allow you to relax, bring many muscle groups to work, and also burn a lot of calories. Many salsa movements involve active hip movement. To a greater extent, the hips sway from left to right or vice versa.
Want to learn how to lose weight with fitness exercises at home?
Everyone loves Zumba
Super-dynamic dance includes movements from rumba, hip-hop, salsa, marengue. Today, many fitness centers offer Zumba for weight loss, which helps you burn calories effectively and at the same time enjoy the activity. This dance does not require a partner. Most movements are easy to perform, and beginners will enjoy this type. Zumba works the muscles of the arms, legs, back, and abdomen. It is great for maintaining and improving physical fitness. You can quickly lose weight with Zumba if you do it 2-3 times a week.
We have selected the best Zumba dance videos for you.
We will also tell you how to lose 10 kg in a week.
Belly dance - oriental exotic
This exotic art form involves smooth body movements: shaking the hips, buttocks, shoulders, arms, and stomach. By moving in this style, fat is burned in many areas of the body. In one hour of dancing you can burn 300 calories. It strengthens muscles, forms correct posture, and eliminates back pain. The low intensity of the dance allows you not to overstrain the skeletal apparatus of the practitioner. Regular belly dance lessons improve coordination, flexibility, and also speed up the body's blood circulation and metabolism. You can practice this exotic art form right at home.
Hip-hop - let's tear up the dance floor
A street dance form that is very popular in nightclubs today. A quick sequence of movements involves the entire human musculoskeletal system. Dancing hip-hop uses a lot of energy. In just an hour of exercise at home or in a club, you can burn about 250 calories. Hip-hop dance moves are quite simple and beginners will pick them up quickly. This popular dance style will help everyone get rid of extra pounds, the main thing is regularity of training and a gradual increase in practice time.
For beginners, we've rounded up some of the best dance videos.
Strip plastic – give free rein to your movements
This is an exciting, seductive dance that is most popular among the fair half of humanity. We can say that a plastic strip is a small performance that can captivate the hearts of all observers. It gives you self-confidence, helps you better master your body, overcome inhibitions, make yourself free and relaxed, and also get a lot of pleasure from the activity. The movements here are not intense, however, most muscle groups of the arms, legs, abdomen and back are involved in the work. Strip plastic will be a good way to lose weight, and its effectiveness is almost the same as oriental belly dancing. We have selected the best video from YouTube for you.
We have a set of exercises for effective leg weight loss.
Workout Features
Zumba is varied. Standard basic movements are constantly intertwined with new ones. The lesson is always built according to a certain scheme, and consists of the following stages:
- warm-up;
- repeating old lessons;
- learning new movements;
- consolidation and complete repetition of the dance.
During training, try to breathe as smoothly and measuredly as possible. We inhale through the nose, exhale through the mouth. Choose the right rhythmic music for your classes. An excellent solution would be the compositions of Don Omar, a Puerto Rican artist.
Control your body while performing dance moves. The abs should be tense all the time, and the back should remain straight. You cannot take breaks during training. If you are very thirsty, you can drink liquid in small quantities in small sips. Create a training schedule and stick to it.
If you are unable to master some movements or techniques from the first lessons, do not panic. The best thing you can do is give yourself time and don't quit training.
If you follow our recommendations and tips, you will find Zumba fitness an interesting and useful activity. Watch video tutorials:
We hope that our article will inspire you to train in such a bright and positive style, and you will achieve success. If you appreciated the work of our team, take a minute of your time and share the article on social media. networks with friends and acquaintances. We would be extremely grateful. Good luck to you in everything, and see you again!
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.
.
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.
Reggaeton
If you are looking for dancing to lose weight at home, pay attention to Reggaeton. It's hard not to lose weight. This trend appeared in Panama, then quickly spread throughout Latin America, then throughout the world. When choosing to lose weight by dancing, watch video tutorials. Basic movements are not difficult to master.
Elements of aerobics go well with dance. The result is a whole range of moves that can be used on the dance floor to any rhythm. The main load falls on the legs, buttocks and thighs. It involves intense shaking of the whole body, so it burns fat well.
Reggaeton dancing for weight loss video
An hour of Reggaeton burns approximately 350 kcal, improves coordination and relieves nervous tension. You can dance every other day for an hour or more.
The history of the creation of “Zumba” - the forgetfulness and resourcefulness of Beto Perez
Alberto Perez
Fitness program created by Colombian dancer and choreographer Alberto Perez in the 1990s. There is a legend that Beto once forgot to take the disc to class, which he usually used for fitness training. There was nothing to do, I had to train to Latin American music. Disappointment instantly gave way to delight and inspiration - the training turned out to be incredibly fun and exciting. This is how a new direction was born - “Zumba”, which soon conquered the entire globe.
Nowadays, Zumba is a brand and a way of life. Youthful and bright clothes are sewn with Zumba logos. Festivals, open-air, marathons and competitions for professionals and amateurs are held under the Zumba brand. The concepts of many hotels and fitness clubs include Zumba.
The creation of the Zumba direction is an example of a joyful and easy attitude to life and training.
Latina
Effective, fiery dances for weight loss Latina include many different styles, among which you can choose to suit your taste. Everywhere the movements are performed to catchy, rhythmic music, easy to understand and setting the mood for positivity. Simple elements can be mastered with ease. Movements will tighten your figure and make it more expressive. Fat will go away every session.
Although at competitions and concerts we see dancing girls in spectacular costumes and heels, it is recommended to carry out training in sportswear and shoes.
Latin dance video
Latin dancing for weight loss at home without a partner or in a couple will help you quickly lose weight. In one hour-long session, if you give it your all, you can burn up to 500 calories.
Irish step
Irish step will help you tighten your stomach, thighs and legs, remove cellulite, and lose overall weight. Such dances for beginner adults for weight loss are very effective. They will replace running, jumping rope, and exercise. Plus, an even, beautiful posture will be added to this.
Irish step training video
When choosing Irish dancing, weight loss training should be done 3-4 times a week. Although mastering Irish step is not easy, your efforts are generously rewarded. It easily takes 450-500 kcal in an hour.
It should be borne in mind that not every music is suitable for Irish step dance. Practice to the music in this video or make a selection of your own. The main thing is that training is enjoyable.
