Hello, friends! We all know that to lose weight and keep your body in shape, you need to devote time to physical activity. Today we will tell you about Zumba fitness, and also show video lessons and explain why it is worth mastering this sports area.
Dance Fitness, or Zumba, first appeared 17 years ago. Its author is Roberto Perez, a Colombian choreographer. It consists of dancing to fiery Latin American music, during which girls manage to lose extra pounds, tighten their skin and tighten their muscles. Classes can be done at home or in a fitness center by enrolling in a group.
What is Zumba
Zumba is a relatively new form of fitness. It appeared in 2001, and the history of its origin is very interesting. One day, Colombian choreographer Alberto Perez was asked to replace an aerobics coach who suddenly fell ill during a class. Alberto was working as a strength training instructor at the club at the time and had no idea how to teach aerobics.
But since Beto was fond of dancing, and in his car there was a disk with popular Latin American rhythms, he was not at a loss. The dancer conducted an incendiary training session, which included simple dance movements. The club’s visitors liked the lesson so much that Beto was asked to continue conducting similar workouts, which later became known as Zumba.
Today it is a popular dance fitness program that includes strength, cardio and interval training. Zumba fitness is a registered brand under the auspices of which instructors are trained and licensed to conduct classes in 180 countries. Everyone who practices Zumba not only gets an excellent figure and dance skills, but also joins the global fitness movement.
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.
Zumba movements: simple and tasteful
The basis of this fitness program is simple dance movements borrowed from Latin American dances: reggaeton, salsa, cumbia. These movements are very simple, so anyone can repeat them. In addition, there are familiar exercises here: jumping, squats, lunges, walking, side step.
All movements are interconnected. They are repeated several times during one song, which lasts 3-5 minutes. The result is an incendiary and beautiful dance, performing which you get a lot of pleasure and lose weight unnoticed.
Since during the workout the cardio load is combined with working out almost all the muscles of the body, after the workout the body becomes toned, the body becomes more flexible, pliable, and you inevitably get a lot of positive emotions and learn to move beautifully to the music.
Tips for beginners
Beginners usually do not find it difficult in their first lessons. The training is structured in such a way that beginners can quite easily join an existing group. The lesson begins with a warm-up, during which the basic movements are worked out to the music and the muscles are warmed up. Then comes the main part of the lesson, which consists of 6-9 dance tunes. Typically, a dance program takes from 8 to 12 lessons, during which the same dance movements are worked out.
After this, the set of songs changes. Therefore, if you came to your first training session without even the slightest idea of what Zumba is, you can be sure that by about the eighth lesson you will be dancing as skillfully as the rest. Each dance program ends with stretching.
At the beginning of the lesson, the trainer will certainly show the basic Zumba movements to beginners and analyze in detail incomprehensible moments. Well, then it’s just a matter of time. With each new lesson, you will be able to dance better and better, your body will become slimmer, remember the rhythms of popular Latin American melodies, and your legs will start dancing at the sound of them. Therefore, you should not worry that it will be difficult for a beginner to master this fitness area.
Zumba training is designed in such a way that anyone can learn to dance, even those who previously thought that “a bear stepped on their ear” and their movements were awkward.
What is Zumba
The most famous choreographer from Colombia, Alberto Perez, is the founder of this program; he is credited with developing Zumba dance classes. But what is Zumba fitness and what does it involve? Zumba is a kind of workout that involves repeating fiery movements behind its leader. This program can include rhythms of salsa, hip-hop, meringue, samba, beat dance, flamenco. In order to start practicing, it is not at all necessary to have dancing talent, just a great desire and ability to capture rhythm, and how beautifully all the movements are performed is no longer so important. After all, the main goal of the training is to lose weight, so the dance will continue for quite some time.
The duration of one workout takes 60 minutes, but this is enough to burn a lot of calories. The best results are achieved during classes in specially formed groups under the guidance of a fitness trainer. But, if there are financial difficulties, then such classes can be conducted at home through video lessons or online.
Please note: Another advantage of this program is that it does not get boring or tire the body like regular workouts, and also helps to lift your mood. Supporters of such activities testify that thanks to such training, they became much more self-confident and were able to strengthen their position in life in society.
The modern development of the awesome Zumba program is more suitable for young people who can easily perform dance moves to the fiery rhythm of the music. For older people, there is a slightly different dance weight loss program called Zumba Gold, equipped with a calmer rhythmic nature of musical performances and a gentle level of load, while maintaining the effectiveness of such exercises in terms of weight loss. There is also a special program for children's weight loss, equipped with game performances, interesting music and unusual playful dances, called Zumbini.
We recommend video – Zumba fitness, weight loss lessons in Russian:
Video
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.
Types of dance and main movements
Over 17 years of history, Zumba has developed and improved. Over time, several directions have emerged, so now both young and old can work out all muscle groups.
Zumba classes at the fitness center
Several types of dance :
- Zumba Kids . A group of exercises designed specifically for children, taking into account their physiological characteristics. Children can throw out excess energy from the age of four, having acquired initial skills in body control.
- Zumba Basic . Standard exercises consisting of simple movements and steps. Designed specifically for beginners and those who have never danced before.
- Zumba Gold . A program for people who are elderly or have any physical limitations.
- Zumbatomic . A unique opportunity for the whole family to engage in fiery dance. The exercises will be suitable for both parents and children aged 12-14 years.
- Zumba Step . Dancing for advanced people, with which you can lose extra pounds, shape the shape of your buttocks and hips, strengthen your heart and develop endurance.
Zumba continues to develop; relatively recently a new direction has appeared - Aqua, whose adherents perform exercises in the pool.
When choosing a style, consider your own physical capabilities so as not to harm your body.
Lose weight with zumba
And yet, the main goal of most people who attend Zumba is weight loss. How is it achieved? Let's take a closer look. Since Zumba includes movements from African, Latin American dances and hip-hop, all muscle groups are worked out during the workout. A rhythmic dance workout helps you lose at least five hundred calories in one session! It's simply impossible not to lose weight while doing Zumba.
Here are some tips for those who want to quickly and easily lose weight:
- An hour before class, you should have a light snack containing a sufficient amount of protein and fiber (for example, chicken breast with vegetable salad).
- During training, you should drink at least half a liter of water, preferably mineral water without gas, since during exercise you lose a lot of fluid and salts, which come out with sweat.
- After the workout, try not to eat for three to four hours, so as not to slow down the weight loss process that was started during the workout. If the workout took place in the evening, then try not to have dinner. You can replace your evening meal with a glass of kefir or green tea. This guarantees you an easy morning awakening and excellent body tone.
- Completely overhaul your diet, giving preference to lean meats, fish, fresh vegetables and whole grains. Drink at least two liters of water per day.
- Train at least twice a week. If you don’t have the opportunity to attend classes with a trainer, then a zumba video lesson for home workouts is a great way to keep yourself in good shape at any convenient time.
How to prepare for your first lesson
Many people don't attend group classes because they don't want to look awkward among those who have been going to Zumba for a long time. After all, usually the coach does not recruit a new group consisting entirely of newcomers, but invites new visitors to join the existing team.
We bring to your attention simple exercises that you can easily master at home, which will allow you to feel more confident in your first lesson and smoothly join the Zumba group.
- One of the basic exercises is rhythmic walking in place with swaying hips, borrowed from the merengue dance. Imagine that while marching you are crushing grapes scattered on the ground. Perform this movement while listening to rhythmic music until you feel tension in your thighs.
- Imagine yourself as a speed skater, moving in place. Place your hands behind your back, bend forward a little and slide your feet one at a time along the floor, imitating the movements of a person on skates to the music.
- With side steps, move left and right, while bending your knees. Two or three steps in each direction is enough.
- Combine the exercises from the previous point with simultaneous clapping.
- Jump in place, lunging forward with either your left or right foot. Do not forget that all movements are made to rhythmic music, try to keep up with the beat.
Do these simple exercises for 15-20 minutes a day, and within a week you will feel the results that will allow you to join a Zumba group without stress and effort.
Zumba video lesson for beginners
There are special lessons in video format that present Zumba dance for beginners in Russian. Here basic exercises are demonstrated in the meringue rhythm, which is the basis of the classic Zumba development. The program of these exercises can be used even during morning or evening warm-up exercises.
Video training is conducted by the famous fitness trainer - Bull Natalya:
Video
The following video clip presents the basic elements of Zumba dance, which must be repeated after the people in the video and such classes must be carried out for at least 60 minutes. Here the main movements are in the movement of the arms and the workout itself may seem too easy, but for the first time it will be quite difficult to sustain it for an hour, but do not despair, as over time the body’s endurance will grow and soon these exercises will be easy take an hour or more to complete.
We recommend video – Zumba fitness, lessons for beginners at home:
Video
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.
What is Aqua Zumba
We also need to talk about this type of training, such as aqua zumba. Their specificity lies in the fact that classes take place in water. Thanks to this, the effectiveness of a Zumba workout increases, because, as you know, water creates natural resistance, which causes the muscles to be more stressed and more calories to be burned. In addition, the water type of Zumba has practically no contraindications, since in water the load on the heart and joints is reduced several times, making this type of fitness accessible to people of any age, health status and physical fitness.
So, if you want to look great, lose weight, learn to dance and enjoy fiery Latin American rhythms - Zumba is what you need! And it doesn’t matter so much whether you study at home using video lessons or in the gym with a trainer, the main thing is that you get a charge of positive emotions, become more athletic, slimmer and stronger. With Zumba, the hot summer, filled with beautiful motifs and rhythmic movements, will be with you all year round!
What is Zumba aimed at losing weight and how many calories are burned?
The Zumba program is a type of cardio training. During intense dance, processes to improve blood circulation in the body are activated. Moreover, as in a regular workout, the load is distributed among muscle groups, only in this program all muscle fibers are activated, since in an incendiary dance you need to actively move your legs and arms, lunge and bend, etc.
This means that the load will be distributed to the following muscle fibers:
- calf;
- femoral;
- abdominal muscles;
- pectoral and back muscles;
- biceps and triceps, etc.
Regular training will help you tighten your stomach, improve your figure and develop flexibility, as well as work your quadriceps and hamstrings through a variety of lunges and jumps.
Please note that in one hour of such training, up to 500 kcal are burned, which is significantly more than during aerobics such as step.
It is necessary to dress in loose clothes that will not interfere with full exercise, but will not be too baggy. It is recommended to use special fitness briefs, this will contribute to better weight loss. Place some drinking water and a towel nearby. It is important to understand that at first, not everything may work out in the dance, but do not be upset, over time the movements will become more correct and training will begin to bring pleasure. The main thing is to choose the most suitable program that matches your level of physical fitness and preferences in music.
