Zumba for beginners: video lessons (top 20), program description, reviews from students

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Zumba is a group class that is more reminiscent of dancing in a club than the usual step classes, aerobics and tai bo. The secret is modern music, simple choreography and well-trained instructors. Zumba is probably available at your nearest fitness club. But who is this kind of training suitable for?

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.

Cons and contraindications

The main disadvantage of Zumba is not the lesson itself, but the high expectations from it. Everyone wants to be like the girls on Instagram with abs, toned buttocks, straight backs and prominent shoulders. What you end up with is only a thinner version of yourself, albeit a happier one.

Zumba dancing is a cardio class aimed at developing endurance and increasing calorie expenditure. It is not intended for figure correction, that is, pumping up the buttocks and thighs . And he can cope with flaccid triceps alone only if the girl is relatively young and slender.

By attending Zumba three times a week, we create a deficit of about 1200 kcal. This is enough to burn a “measly” 150 g of fat. If you are not satisfied with this rate of weight loss, you will need to slightly limit your diet and create a daily calorie deficit.

In general, you won’t become a fitness girl after a month of attending group classes. And the lesson also has contraindications:

exacerbation of hypertension.
any problems with the joints of the lower extremities, with which impact loading is prohibited.
a strict “cutting” diet and serious strength training.
severe scoliosis, for which jumping is not recommended.
problems with hip joints.
heart diseases in which a high pulse is prohibited.
tachycardia caused by taking medications (usually l-thyroxine).
Acute respiratory infections and acute respiratory viral infections are a temporary contraindication.

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.

What is Zumba dance: the history of its appearance

Zumba is a dance fitness training in which Latin American dance movements are combined into a full-fledged dance during the class, movements are learned from simple to more complex.

Thus, in its scheme, Zumba classes are reminiscent of learning joints in aerobics, so everyone can master this program. Zumba lessons include movements from dances such as merengue, salsa, samba, flamenco, mambo, and even elements of hip-hop, belly dance and reggaeton.

The idea of directional consciousness arose by accident in the late nineties, when fitness trainer and dancer Alberto Perez conducted an aerobics training session accompanied by a merengue and salsa cassette, having forgotten the necessary musical accompaniment at home. After conducting such a training, the idea arose to create a new dance style, Zumba.

The training lasts no more than one hour, during which time about 10 Zumba tracks are played, including styles of different dances, for which certain movements are selected.

Today, Zumba has acquired many varieties, among the most popular:

Aqua Zumba (classes in water);
Zumba in the circuit (aimed specifically at weight loss);
Zumba Toning (dance workout with dumbbells).

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.

Is Zumba effective for weight loss?

As you know, dancing and aerobics are one of the best fitness areas for weight loss, and Zumba is a symbiosis of these two types. As for caloric content, it is generally accepted that about 500 kilocalories are burned in an hour of Zumba . But the process of fat burning itself is due to the intense pace, speed and complexity of movements, and the inclusion of muscles in the work. Since Zumba is essentially aerobics, we understand that during the training process the body is saturated with a large amount of oxygen, which is known to be the best fat burner.

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!

Several options for Zumba movements

There are many basic movements. Here are some of them:

The mambo step is a simple step forward and slightly inward toward the midline of the body. The weight is transferred to the front leg, the hip “twists” towards the center of the body.

Rond is a mambo step track, but only with rotation around the supporting leg. You can also bend the supporting knee to increase the load.
Kickback - swing your leg back, tighten your glutes. And for a greater dancing effect, you can raise your hands up.

Pendulum - jumping from the right foot to the left.

Cha-cha-cha - step-jump with hips swinging to the side.

For a more complete understanding, look at examples of basic steps for beginners:

Zumba is unlike other group lessons; here the instructor does not command the steps, but simply shows.

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.

What clothes are suitable for Zumba

When choosing equipment for Zumba, do not confuse the style with Latin American dances, which require special shoes with heels. On the contrary, Zumba is more adapted for fitness, so it is important to choose comfortable sneakers that should be light in weight and not constrain the ankle joint.

Although many trainers prefer to dress in Zumba branded clothing: wide pants and loose T-shirts, all trainees need to choose any comfortable fitness clothing that does not restrict movement.

Nuances of daily activities

A dance fitness program is characterized by a mixture of styles, so with regular classes, basic exercises will be constantly supplemented with new ones. In this case, training according to a certain scheme :

light warm-up;
learned exercises;
new exercises;
consolidation - a set of studied exercises.

During classes you need to monitor your breathing : it should be measured and smooth. The back should always be straight, you cannot slouch. The abdominal muscles are moderately tense. It is not advisable to take breaks, which is why beginners are recommended to start with 15-20 minutes of exercise a day, gradually increasing the load.

It is important to choose the right music, it should be rhythmic, in the Latin American style - for example, Don Omar, Daddy Yankee, Wisin, J. Balvin

Over time, you will learn new exercises; not everything will be successful at once. Don't despair - Zumba requires a systematic and diligent approach, gradually everything will work out.

Incendiary Zumba

Where can I do Zumba?

In December 2016, two large Zumba master classes are being held in Moscow.

December 4th: Cozy fitness bachelorette party with Zumba

December 4, Sunday. Belanova Dance School. St. Baumanskaya, 7, Krasnoselskaya metro station. Starts at 12:00

In the first days of December, a ZUMBA® bachelorette party will be held in Moscow. The event is only for the fair sex, who will enjoy vibrant dance master classes, communication with friends and pleasant gifts from beauty partners.

Winter is the time when you want to get together in good company, with a cup of tea or coffee, share secrets, and also dance. Dance to Latin American rhythms, remember the hot summer with bright emotions and parties. Therefore, on December 4, the Belanova Dance School will host a ZUMBA® bachelorette party, at which all the beautiful girls, girls, and ladies who come will be treated to ZUMBA® and Latina master classes, a tea party with fun conversations, as well as beauty gifts and a good mood.

Details about the event by phone

How the body transforms in a month of daily training

Most people join the ranks of “zoomists” with the goal of losing excess weight and getting the figure of their dreams. What results can be achieved in a month of training?

The Zumba method provides a good cardio workout. Intense training at an elevated heart rate can burn 400 to 800 calories in an hour. At difficult levels, dancers burn up to 1000 kcal. Everything is individual, and the effect largely depends on the initial build of a person, his age, lifestyle and nutrition, as well as on the number of classes per week and their duration.

In a month, on average, you can lose 3-6 kg. The muscle corset will noticeably tighten, the body will become more flexible, and the joints will be more mobile. Zumba fitness has a low power load, so it is unlikely that in such a short period of time cubes will form in the abdominal area and other muscles will become convex. But there will still be noticeable results. And improvements will be observed not only in the mirror, but also in your well-being.

Are there any contraindications for Zumba fitness practice?

Like any sports practice, Zumba has its contraindications, these include:

Infectious diseases and inflammatory processes in the body.
Diseases of bones and joints (consultation with a doctor is required).
Hypertension.
Injuries to the spine, legs and hip joints.
Varicose veins, thrombophlebitis.
Cardiovascular pathologies.
Oncology.
Some mental disorders.
Pregnancy (if permitted by a doctor, water Zumba is acceptable).
Asthma, diseases of the respiratory system.

Where did Zumba come from?

In 1990, the concept of "Zumba dance for weight loss" was brainstormed by Alberto "Beto" Perez, a famous dancer, choreographer and personal trainer from Cali, Colombia. One day, Perez had to teach an aerobics class with some non-traditional music (meringue, salsa, etc.) because his regular playlist was left in one of his classes. However, this type of improvisation was very popular with his students, and it soon gained enormous popularity in Colombia. In 2001, Perez came to the United States to continue to develop this direction with Alberto Perlman and Alberto Aghion. Finally, they received a license to run marketing campaigns and run videos from a company called Fitness Quest.

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.

Required level of training for Zumba fitness practice

No special physical preparation is required to start training. Even a person who has never played any sport before and has not even done basic gymnastics can enroll in the beginner group.

The exercises begin with warm-ups, light and simple movements, and become more difficult gradually. Most fitness clubs offer individual classes, where the trainer selects a program in accordance with the individual’s characteristics.

Typically, the practice of Zumba eliminates the traditional strict schedule of loads and allows trainees to catch and maintain their own comfortable rhythm of classes.