Many women are sure that playing sports is very difficult and boring. However, in reality this is not the case: for every woman there is a type of training that is ideal for her and will help her get into good physical shape. If boredom is the only reason that prevents you from starting classes right now, then we offer you the next solution - dance fitness.
Such training certainly cannot be accused of being tedious, and in general, dancing will really bring you a lot of positive emotions. Dancing for weight loss will also have a very beneficial effect on your figure: muscle tone will increase, your skin will tighten, your endurance will improve. Well, as a side effect, excess weight will go away! In other words, there is no reason not to start training as soon as possible, especially since you will probably find a suitable direction for yourself.
Zumba
Zumba is not really a dance, it's more like dance fitness. This is an aerobic workout, which is based on rhythmic movements performed to energetic music. It is a mixture of salsa, cumbia, flamenco, calypso, mamba, rumba. It's not only useful and energy-consuming, but also really fun!
Effect. The workout uses all muscles, but the main load falls on the lower body - legs and buttocks. Zumba develops plasticity, flexibility, endurance, trains the respiratory and cardiovascular systems and, of course, improves mood.
How much can you burn in an hour of training? 400–500 kcal.
Difficulties. None! In fact, this is the only type of dancing for which you do not need any special physical training. At the end of the lesson, you do not need to combine the learned sequences into a beautiful dance, you can improvise, and the trainer will not force you to perfectly repeat all his movements. You just dance, rejoice and get rid of extra pounds.
Here's a little workout to let you know what Zumba really is:
Kinds
Sometimes clubs and halls offer classes in universal dance aerobics, which is a set of simple exercises performed to music. But most often they use some newfangled trend to lose weight. And you have to make a difficult choice between them.
- Street dance
Aerobics based on street and folk dances. Combines various styles - jazz, funk, hip-hop. Gives a feeling of relaxation, develops endurance, sharpens coordination of movements, promotes weight loss, and in the future keeps the body in excellent physical shape. The exercises are both complex and simple.
- Latin aerobics
One of the most popular types of dance aerobics. It is based on a springy step, tense abs and continuous work of the hips with a clearly fixed back, which creates a fairly powerful load on various muscle groups. The result is a wasp waist, flat tummy and rounded hips. There is no strength part, although some trainers include jumping to complicate the program for greater efficiency.
- Rock'n'roll
Here you will have to master the rock and roll step. Basic exercises: moving, jumping, turning and running.
- Volk
Folk aerobics - fitness based on folk dances. Each workout includes a warm-up, the dance part itself, strength training for the abs, and stretching.
- Indian
The main dance elements of Bollywood aerobics are bending, jumping, wave-like movements of the body, hips, neck, shoulders, and chest. The choreography is designed so that the training program includes warm-up, fat burning, cardiovascular training, and muscle stretching. Belly dancing is an ideal exercise for losing weight around the waist.
- Body ballet
One of the most difficult types of dance aerobics. Based on movements from classical choreography, yoga, ballet, Pilates. Adapted for a wide range of people losing weight. Makes the body slim, develops flexibility, improves posture, helps to gain flexibility and grace.
- Pump it up
One of the most unusual areas that offers dancing... with a barbell. The combination of graceful movements with strength loads gives amazing results in losing weight, but is characterized by increased trauma and is not suitable for everyone.
- Zumba
There are fitness trainers and dancers who consider Zumba the best dance aerobics. Its advantage is that it is a separate program specifically designed to combat excess weight. It also includes many other areas.
- Hip-hop
Many people advise choosing this type of dance aerobics for weight loss, because it allows you to burn much more calories in 1 session than all other activities. However, training requires endurance and patience.
- Funk
The moderate pace of the exercises makes everyone mistakenly think that this dance aerobics is easy. However, many movements are so complex that they require choreographic preparation. True, trainers offering this direction usually try to somehow adapt them and make them simpler. It is based on free, flexible movements of the body and arms. A large load falls on the spine.
- Jazz
An ideal choice for weight loss. An additional bonus is correcting your posture if there are any problems with it. Training usually includes 3 parts: ground, main, final.
It is difficult to say which of the above areas will be the most effective for losing weight. Each has its own advantages and disadvantages. Some offer high pace and intensity that allows you to burn maximum calories. But at the same time they include quite complex movements, the technique of which will have to be honed for a long time and patiently. Others learn quickly and easily, but are not very mobile, which means weight loss will be slower. The only right decision can be suggested by the coach.
Pole dance
Pole dancing will not only allow you to relax and surprise your loved one, but also help you lose weight. Classes include all types of exercise: strength, aerobic, stretching, elements of acrobatics. Pole dance is not a striptease, as many people think, but only its imitation. The main emphasis here is on the technique of execution, and it is worth noting that it is not easy.
Effect. Pole training tightens all muscle groups (arm muscles and shoulder girdle, abs and back muscles, legs and buttocks, as well as calf muscles work), improves flexibility, stretching, and transforms posture and gait. Exercise has a positive effect on the functioning of the cardiovascular system.
After just a few classes, you will notice that you have become more graceful, feminine, and self-confident. Pole dancing helps you get rid of complexes and feel attractive and sexy.
How much can you burn in an hour of training? 450–450 kcal.
Difficulties . You can't master pole dancing in one, three or even five lessons. This is hard work that requires perseverance, desire, and patience. A beginner can start training, but it’s still better to have good stretching right away. In addition, if you are a shy person in life, then you will need to force yourself to get rid of awkwardness and start dancing. But believe me: a beautiful and seductive body is worth your efforts!
This short pole dance video will prove to you that pole dancing is much more than just an erotic dance.
Belly dance
Belly dancing is one of the sexiest and most sensual dances. Do you think it does not contribute to weight loss, since only the stomach is involved, and all movements are smooth? In fact, belly dancing works many muscle groups, and this is a very effective way to tighten your figure and lose unnecessary pounds.
Effect. Of course, the abdominal muscles have the hardest time. The oblique muscles work especially actively, which can be difficult to reach even in the gym. In addition, the muscles of the shoulder girdle and back are strengthened, beautiful hips are formed, and extra centimeters are removed from the waist. It is believed that belly dancing has a beneficial effect on the female reproductive system and also normalizes metabolism. And of course, a woman performing a belly dance feels attractive, desirable and beautiful!
How much can you burn in an hour of training? 350–400 kcal.
Difficulties . Yes, belly dancing is far from the easiest dance style, but at the same time, the load on joints and ligaments during classes is minimal, which means that a woman of any age and any weight can master this dance. You can dance every day - you won’t need rest between workouts to restore your muscles.
Video of mesmerizing belly dance:
How to learn to dance modern dances
From this direction we have chosen three types that can often be found in the schedules of fitness clubs and dance schools. And the first is plastic and incredibly beautiful contemporary art.
Contemporary
Abel M/Flickr.com
Contemporary mixed elements of modern jazz, yoga and martial arts, seasoned with improvisation and attention to breathing. This is freedom and plasticity - the natural beauty of movement.
Here is a video with a combination in contemporary style. Give it a try, just be sure to warm up and stretch thoroughly before teaching.
And here is the second part:
By the way, about warming up. The video below contains a full lesson with warm-up, stretching and analysis of the combination. In English, but everything is clear without translation.
If you don’t have time to repeat or consider how a certain movement is done, set the speed to 0.25.
If you liked the combinations, but you can’t repeat them yet, here are some more videos with routine contemporary exercises.
Most likely, you will have to do the same in dance school before you can perform beautiful combinations.
Strip of plastic
imperiamarket.by
Many people confuse pole exercises and strip exercises. The second is a simply sensual dance that can be performed without a pole.
When doing strip plastic, you won’t have to stand at the machine and pull your toe. Everything here is based on the natural sexuality of the female body. Of course, many teachers diversify strip dance with elements of contemporary or modern, Latin American dances and other styles, but here everything depends on the teacher.
How beautiful your dance will look depends again on how well you can control your body, how mobile your joints are and how stretched your muscles and tendons are.
The video below contains an analysis of the combination. Not too simple, but very sensual and beautiful. And you won't have to do any movements on the floor, so your knees won't get hurt.
And here is a playlist with strip dance lessons from different dance schools. There are both individual movements and combinations.
And one more, simpler combination. Try it if the first one didn't work out.
Belly dance (bellydance)
·júbilo·haku·/Flickr.com
This is a sensual and beautiful dance, which, among other things, helps to develop plasticity and even get rid of some health problems.
There are a lot of belly dancing lessons on YouTube. Below are some of them.
The basic movements are explained very clearly here:
And the second part:
Below is a playlist with five lessons for beginners from another teacher.
Irish step
If your main problem is fat legs, try taking an Irish step class. These dances will replace running, skipping rope, and step aerobics. During the dance, the legs actively work, the torso remains practically motionless, and the arms perform only smooth movements. All types of Irish dances are performed to traditional Irish tunes: reels, jigs, hornpipes.
Effect. This is the perfect dance for those who want to really pump up their legs. Sculpted, toned, slender thighs, calves, buttocks - these are the main results of Irish step training. In addition, this type of dancing helps to pump up the abs, correct posture, develop the respiratory system and strengthen the heart muscle. The dance is very rhythmic, which means that during each workout you will have to sweat a lot, but, as you know, with sweat you lose not only harmful substances, but also extra pounds.
How much can you burn in an hour of training? 500–600 kcal.
Difficulties. Irish music has a clear rhythm and requires precise steps, so if you don't know what a sense of rhythm is, you may find it difficult to keep up with the tempo of the dance.
Irish step is a serious dance that cannot be learned in a couple of practices. Please note that you will master Irish step faster if you have never practiced other dance styles. The fact is that classical choreographic training sometimes prevents the body from remembering the positions of Irish dances, so it is better to start learning from scratch.
When you dance just like the girl in the video, you won’t have a single extra gram left:
Recommendations for dance classes
So, let's burn fat with dance exercises. It's not that difficult if you follow the instructor's advice. And it doesn’t matter whether you went to dance with a professional or just watch videos on the Internet. First, you need to carefully read the general recommendations for dancing.
Important rules before starting training:
- Never begin active movements during training without prior preparation. First, warm up your muscles with special exercises, and only then start training.
- Choose exactly the weight loss dance that you like. Irish, for example, helps to form correct posture, oriental and Latin movements help train the stomach, and so on.
- Find the most suitable place for dancing. This could be a spacious living room or a large corridor; it is advisable that you see yourself in the mirror during training.
- Eliminate all factors that irritate you. Turn off your phone, send your pet to another room, and it is advisable that you are alone at home, so no one will distract you.
- The shoes and clothes you will dance in should be comfortable. If you are working out at home, wear socks (only if the floor in the house is not slippery), elastic shorts or leggings and a loose T-shirt.
- If you have eaten beforehand, wait an hour or an hour and a half before you start moving.
- For effective weight loss, turn on rhythmic fast music that you like.
- Don’t expect phenomenal results from your first lesson, because at first not everything will work out, the main thing is to enjoy the process.
Anyone can learn to dance if they want. Therefore, remember that the main thing in this matter is numerous training sessions.
We recommend reading the article on how to start playing sports.
Video
If you don’t know how much time you need to exercise to lose weight, then the best option is to exercise for 2 hours 3 times a week or 30 minutes 5 times a week. After training, you need to do some stretching. Just don't overdo it. Especially the first time.
On a note! There's no point in dancing if you open the refrigerator after class and start emptying it. Eat small portions 4-5 times a day, preferably healthy foods.
The biggest advantage of this method of losing weight is a great mood. After all, dancing classes charge you with energy for the whole day. With their help, you will not only lose weight, but also gain self-confidence.
Latin American dances
Incendiary, energetic, emotional Latin American dances are definitely what you need to quickly burn fat. Bachata, salsa, cha-cha-cha, rumba, jive - the choice is huge! Fatigue, weakness, bad mood - these concepts simply do not exist when you dance salsa or rumba. In addition, most Latin American dances are performed in pairs, which means you can’t be lazy while dancing, so as not to let your partner down.
Effect. During the training, all muscle groups are involved, but the emphasis is on the abs, thighs and buttocks. You will learn to hold your back, monitor coordination, move plastically and feel your body. Latin American dancing will tighten your figure and help you get rid of extra pounds. And of course, fiery dancing is the perfect cure for the blues!
How much can you burn in an hour of training? 400–500 kcal.
Difficulties. Not everyone can perform movements at such a frantic pace as required by Latin American dances. To see results, you must give 100%.
Take a look, would you like to dance salsa just like professional dancers do?
We advise you to pay attention to bachata. Like all Latin American dances, it helps to open up, shake off complexes, strengthens the cardiovascular system and keeps the body in good shape.
Bachata is also quite simple in choreography (which is especially important for beginner dancers). So much so that even people with certain physical disabilities can perform it. Actually, bachata is known as a healing dance that helps strengthen muscles after injuries.
Dancing for weight loss at home
Dancing tango at home or learning pole moves is somewhat unusual. But belly dancing is quite suitable for home practice. Moreover, oriental dance lessons for weight loss, videos of which are not difficult to find, are designed for any level of training. Even if you have never danced, you will master the initial skills quickly enough. From now on, everything will only go progressively. From lesson to lesson you will feel more confident, you will learn to enjoy not only physical activity, but also the fact that you will be able to do what seemed unattainable just yesterday.
Remember, no matter what your body is at the moment, it should not become a reason for refusing to dance. The grace of a woman sometimes means much more than her volume!
What dances help you lose weight quickly?
Without a doubt, the fastest results come from the most intense dances. Breakdancing, fast ballroom dancing, such as quickstep, cha-cha-cha, and jive hold the palm. But, despite the fact that oriental dancing does not give such a quick effect, it is most beneficial for the female body. Yes, there is no such intense and forceful load, but flexibility and coordination develop, plasticity improves and the muscles that make a woman a woman are trained. There is an opinion that ancient oriental dances are not only a way to attract male attention, it is also a kind of medical procedure aimed at improving women's health.
