To keep your figure in shape or lose weight, you need various exercises. However, just going to a fitness club or exhausting yourself with physical activity may seem boring - it’s much more fun to do it while listening to fiery Latin American music. Zumba fitness or Dance Fitness program will help with this.
It was developed at the beginning of this century by the Colombian choreographer Roberto Perez , who was able to combine in one complex movements from hip-hop, rumba, salsa, merengue with sparkling and life-affirming music in the Latin style. Classes can be done at home or in a fitness club, they last 40-60 minutes and allow you to burn excess fat, increase blood circulation and improve your mood.
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.
Basic level movements
Each workout should include 4 parts:
- the first of which is a warm-up, which is necessary in order to minimize the likelihood of injury while dancing;
- developing new movements;
- consolidation of learned elements;
- performing gymnastics aimed at stretching necessary to relax muscle fibers;
- the activity itself, or the dance.
The following video presents a basic dance of a unique program, including all the basic movements. The video is in a foreign language, but this is not so important, you just need to repeat the movements after the trainer and enjoy the training:
Video
Choose Zumba for a good figure and a good mood
Many of us lead a rather monotonous and monotonous life: home, work, rare meetings with friends. Over time, we feel that everything ceases to please us. In this case, psychologists recommend doing something new, positive and energizing. Zumba is a great way to relieve tension, stress and even fatigue! They will tone the whole body, preparing it for more serious physical activity.
Zumba for beginners video lessons
Zumba is a great way to relieve tension, stress and even fatigue!
If you haven’t exercised for a long time and are used to spending most of the day sitting on a chair, armchair or sofa, then Zumba lessons for beginners are exactly what you need! Before you start working out your muscles and creating a beautiful figure, you just need to cheer up and recharge your batteries. The exciting Latin American rhythms of Zumba will help you with this.
Zumba will help you cheer up and recharge your batteries.
Not only fitness, but also dancing
When you first come to a Zumba class or watch video lessons, you will feel like you are at a fiery Latin American party. This is because the basis of Zumba is elements of reggaeton, bachata, merengue, cumbia, and salsa.
These fiery dances from Latin America are known for their passionate, hot movements. They are danced both in pairs and solo. Therefore, while trying to perform these exciting dance movements, you do not notice at all how your body is taking on quite significant physical loads. As a result of this, you lose weight, your muscles become stronger, and your body becomes more athletic and flexible.
Many who start doing Zumba later master Latin American dances themselves. And vice versa: people who are or have previously been involved in Latin dances are happy to learn Zumba. This is because it is simply impossible not to get carried away by these fiery movements accompanied by popular melodic music.
Anyone who does Zumba feels great at parties and discos. The ability to move to any music - from modern disco to Latin American classics - is what those who attend Zumba classes acquire. Feeling like a star at any disco is a nice bonus from zumba video lessons.
Zumba at home or in a fitness club
The advantage of video lessons is that they provide an excellent opportunity to prepare for a workout in the fitness room and gain some self-confidence. Often, it's not wanting to appear awkward or clumsy that keeps you from going to the gym. But if you first practice within your own walls, in a familiar environment, then you can safely go even to a fairly well-prepared and close-knit group.
Zumba group
The advantage of video lessons is that they provide an excellent opportunity to prepare for a workout in the fitness room and gain some self-confidence.
Workouts from Beto Perez
This is a training video lesson from the founder of Zumba himself, who introduced it to all the peoples of the world and currently continues to promote it. The main difference between his training and the dance programs presented above is the interval. He uses a combination of calmer movements alternating with more intense ones. The result of such dances is beautiful and toned thighs and stomach.
Moreover, this program is great for beginners, presented in the following video:
Video
And in the following video you can see how to learn several basic movements, from which you can create a full-fledged dance program for effective weight loss:
Video
Advice for beginners: you should not watch many video lessons at once and try different training methods at once. Initially, you should work on the basic basic exercises, and only after that start choosing a dance. If your financial situation allows, then it is better to start training with a trainer, and then, having already acquired the basic skills, you can continue training at home.
Zumba for beginners - how to master the program? (tips for beginners)
When mastering the movements from the video, you can turn on the repeat as many times as necessary in order to understand the dynamics of each movement. The main thing is not to focus on the movements of the arms until the movements of the legs are perfectly mastered. Only after learning to move your legs correctly can you add movements of the shoulder girdle.
First we learn to move our legs correctly
Only after learning to move your legs correctly can you add movements of the shoulder girdle.
For those who have not set themselves the global goal of becoming a real Zumba dancer, entry-level classes will be quite enough. You can simply repeat the workout every day to keep yourself in good physical shape.
And for those who have seriously decided to take up Zumba fitness, video lessons for beginners will also be useful because with their help you can master the correct technique for performing each movement and practice it, bringing it to the point of automatism. This will allow you to move forward without focusing on the basic steps, and constantly improving your movements.
Over time, Zumba classes will become more like a dance than a workout, but at the same time, the benefits from them will be no less than from grueling workouts in the gym!
Zumba - dance and full workout
Over time, Zumba classes will feel more like dancing than a workout!
Strength training from Tatyana Beardsley
It is recommended to start performing this type of program after the basic base of movements has been thoroughly worked out. Tatyana specializes in intense training. A huge advantage of her classes are power-type loads. she combined Zumba movements with basic exercises of classical fitness gymnastics. In order to effectively pump up your abs and tighten your arms, it is recommended to pay attention to the following materials:
Video
Reviews from supporters of the weight loss method in question say that this type of training is the most energy-intensive. Thanks to energy-intensive classes with Tatyana, a slim figure will be ensured, even if you have an impressive amount of extra pounds. The following type of exercise belongs to the type of cardio training, aimed at working the gluteal muscles; when performed, the entire cardiovascular system in the body is intensively loaded:
Video
It is very important not to forget about warming up and not to despair when at first little happens. Over time, it will be easier to catch the rhythm, as well as perform the exercises after the trainer.
Practical advice: The duration of training should be increased gradually as the body's endurance increases. You shouldn’t immediately exhaust your body and the feeling of fatigue should be pleasant, and not such that you don’t have the strength to even raise your arm.
Merengue steps in Zumba:
Merengue is very popular in Latin America, its homeland is the Dominican Republic. Merengue is loved by thousands of people all over the world for its simplicity and fiery flavor. Merengue allows you not only to lose extra pounds, but also to relieve excess tension, relax your body and mind. Two fiery trainers will show you how to learn simple movements step by step.
Merengue is a dance loved by thousands of people in Latin America, simple but extremely energetic. You can feel like you're part of a Latin party.
Opinions from those who attend Zumba
Below we provide reviews of girls and women who engage in this incendiary fitness:
I have been attending Zumba classes for six months now. What can be noted: I have become much more athletic, more positive, flexibility has appeared in my body, my muscles have gained tone. Well, a nice bonus of all this is minus 7 kg!
Olga, 23 years old
A year after the birth of my son, I realized that I needed to get in shape and lose the excess weight that remained after pregnancy. I can’t go to the gym – it’s boring. And Zumba captivated me from the first class! Now I not only know how to dance, but also fell in love with Latin American music and culture in general, thanks to Zumba!
Oksana, 31 years old
I went to Zumba on the advice of my daughter, who is simply “a fan” of this type of fitness. And here’s a miracle: in 9 months I was able to get rid of ten extra pounds, which I couldn’t part with for many years!
Svetlana, 47 years old
Let us add on our own behalf: many who have started attending Zumba classes or watching Zumba dancing videos note an increase in mood, general tone, and positive emotional background. People not only learn to dance beautifully to music, but also become interested in the culture of Latin America and begin to love the music of this hot part of the world and its pop performers. It is very difficult to remain indifferent while listening and moving to these fiery rhythms.
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.
