Dance training. Dancing for weight loss: main types

Dancing for weight loss– the choice of those who want to burn extra pounds and increase the vitality of the body. If we consider dancing as one of the fitness areas, it is worth noting the beneficial cardio load, synchronized work various groups muscles during music lessons.

Regular dance training is especially recommended for those who are just starting to introduce their body to sports. For experienced athletes, dancing will help relax muscles constrained by strength training.

The benefits of dancing as a means to lose weight

1. Selecting dance direction to your liking, you can be sure that you will be able to work out even an hour-long workout with high quality.

2. In the evening (after work), dance classes are much easier than, for example, step aerobics or strength training.

3. Dancing directly influences the development of a positive attitude towards everything around you and helps to significantly increase self-esteem.

"For many people, dancing becomes a long-awaited impulse for new achievements."

4. The ability to conduct training at home - available on the Internet great amount free video lessons.

5. By developing a sense of rhythm and learning basic dance moves, you can feel more comfortable and confident, even if your body has not yet achieved ideal proportions.

Fitness club or home workout?

Not all beginners decide to attend a group dance class. Seeing their figure flaws, women are afraid that their movements will look funny or ridiculous from the outside. In this case, home training will become a kind of preparatory stage for “going out into the world.”

To give dance classes quick results, you need to devote forty to sixty minutes to them two or three times a week. As we have already said, your home trainer is waiting for you in one of the many video tutorials. It is recommended to practice in the following sequence: repeat the dance movements several times while looking at the video instructor, then try to dance the lesson while looking at yourself in the mirror.

"After a couple of weeks, you will be able to perform dance movements without video guidance, create your own combinations from them, using your favorite music for training."

When you feel that you have mastered the world of music and movements, you should sign up for group classes with a fitness trainer so that your endeavor receives proper development.

Dancing for weight loss at home: what to choose?

We recommend trying three main areas that are popular in fitness clubs: latino, belly dance, zumba . The latter dance style is most effective for weight loss, however, due to the high cardio load, it may be contraindicated for people who are obviously overweight. Belly dancing and varieties of Latin American dances greatly affect the lower body, and also help develop immunity against many female diseases.

Only after trying everything on yourself can you make a final choice in favor of one direction. To spur your new love to fitness, complement your workout game moment. Add characteristic dance style paraphernalia to your home practice uniform: decorate your hair with a flower when dancing salsa or bachata, tie a scarf when performing belly dancing.

Dancing for weight loss: training rules

For a dance class, the same rules apply as for other fitness training:

1) training is allowed no earlier than 1.5 hours after eating. On the day of training, you should eat protein foods and vegetables;

2) after class you should wait a couple of hours before eating again;

3) the use of natural energy drinks is encouraged - coffee without sugar an hour before training, green tea;

4) pay special attention to shoes. If you are planning a dynamic workout - step dance or zumba - the shoes should provide a stable, even step and protect against ankle sprains.

Movement is the first thing that anyone who wants to lose weight at home needs. And it’s not at all necessary to do laps at the stadium, do press exercises 200 times a day, or do push-ups when you no longer have the strength. Dancing for weight loss, which is sometimes even more effective than fitness, can replace active sports. They resemble simple exercises, for which you only need to select suitable exercises and music. But there is another option - find a video with lessons and practice according to it.

Before you get started, take care of things like:

• Music. If it seems too fast or slow in the selected video, you can play a disc with other melodies. At first, something of a medium tempo is needed in order for breathing training to be possible. After 2-3 months of starting classes, you can already speed up.
• Place. In a private house there should be no problems with it, but for those living in an apartment it can be very difficult. For dancing you need a room of at least 5x5 square meters. m with a ceiling height of 200 cm. At the same time, it should be light and have windows that open for ventilation. To prevent neighbors and household members from complaining, you can make it soundproof. In such conditions, you will be able to calmly perform jumps, rolls and other dance elements. Another task is to prepare the space where you plan to practice: remove everything unnecessary, lay down non-slip flooring, hang large mirrors on the walls. Thanks to the latter, you will have the opportunity to learn from your mistakes discovered during classes.
• Situation. For weight loss dances performed at home to help, you need enormous willpower. Therefore, the mood and the appropriate atmosphere are very important, to create which no one should distract from training. You need to explain to your loved ones that this is very important to you, they should take this seriously and not interfere. If there are pets in the house, they must be isolated in another room during classes. But it's best to train when no one is around at all.
• Equipment. You can’t do without sportswear, and it can be pants with a T-shirt, shorts with a top, leggings with a T-shirt. The main thing is that it is comfortable and does not restrict movement. Shoes are also important here; dancing barefoot is harmful, as it puts pressure on your feet. huge pressure. To avoid this, ballet flats, thick socks or slip-on moccasins are suitable.

What dance clothes look like, look at the photo below

On a note! To reset excess weight at home using video, it is recommended to train 4-5 times a week for 20-40 minutes or 2-3 times for 1-1.5 hours. After class, it is very useful to do short stretching. Beginners should begin the lesson slowly so as not to overstrain their muscles.

Features of nutrition while losing weight with dancing

After finishing the lesson, you should eat no earlier than 2 hours later. There are also restrictions on eating before it starts: the appropriate time for this is about 30 minutes before. The food should be light and low-fat; it is best to completely switch to healthy eating. This includes:

• various cereals (buckwheat, millet, rice, wheat, oatmeal, etc.);
• dairy products (kefir is especially useful);
• fiber – it helps cleanse the intestines of waste and toxins;
• green tea;
• raw vegetables and fruits;
• olive oil and more etc.

Any dancing for weight loss will not be beneficial if, after practicing it, the refrigerator is emptied every time: sausage, lard, pork, butter, buns and other baked goods are eaten. Quickly digestible carbohydrates should be left out; it is recommended to replace them with proteins. These substances provide energy and promote growth muscle mass. Among the drinks, ginseng, rosehip infusion and protein diluted in water are worthy of attention. It is recommended to consume it for breakfast or dinner separately from food.

What proper nutrition looks like, look at the photo below:

Which dances to choose for weight loss based on video at home

Here you need to proceed from the state of your health, free time, desires and available space. To burn fat, they often resort to eastern and Latin American dances, a little less often to Zumba. They give the person who chooses them not only slimness, but also flexibility and plasticity. But this is only if you do them regularly.

Eastern dance

These dance moves are suitable for all ages and body types, are easy to remember and provide:

• normalization of metabolism in the body;
• abdominal tightening;
• strengthening the back muscles;
• elimination of cellulite;
• elasticity of the buttocks;
• strengthening of the lumbar muscles.

By doing just 60 minutes a day for free, you will burn 400-500 kcal. This doesn't require any Sports Equipment and special clothing, you just need to repeat everything that the instructor shows in the video. First, you should start with small loads on the stomach and hips, then gradually train your legs and arms. It is recommended to complete dancing for weight loss breathing exercises and stretching.

Latin American dances

If someone doesn't like the idea of ​​performing belly dancing at home, it's worth taking a closer look at the movements from ballroom productions. If the emphasis needs to be on the legs, jive is suitable; in other cases, cha-cha-cha and samba are suitable. To eliminate fat in the thighs, you should pay attention to salsa, bachata, merengue and mambo. All of them are based on rapid circular rotations of the hips, shoulders and the body itself. With their help, about 900 kcal are spent per hour.

What a Latin American dance class looks like, look at the photo below:

Zumba

This type of dance training is not harmful to the body, although during it the muscles of the back, abdomen and legs are subject to a large load. The effect of it is very similar to that of cardio exercises. To lose 1000 kcal in this way, you only need to exercise for 1 hour. All exercises are done to the accompaniment of fiery Latin American music.

They are based on:

• marching;
• swing your legs;
• side steps;
• squats;
• turns.

On a note! While performing the Zumba dance, it is important to tense the muscles of your legs and arms as much as possible, pull in your stomach and straighten your back. Attention should be concentrated on the video, you must strictly repeat all movements after the teacher. Beginners need to train at least 3 times a week, and experienced dancers – 4-5.

Dance training at home, video:

Zumba:

Today one of the most effective methods losing weight is dancing. These activities have many varieties, which allows everyone to find themselves in them. Which dances to choose, what are their advantages, where is it better to practice - more on this later.

Benefits of dancing

Dancing classes have a lot of advantages:

• Many people like this kind of training, so they almost never skip it.
• Many types of dances make it possible, in the process of performing them, to involve the work of all the muscles of the body, and, consequently, to work out all the problem areas.
• The use of any additional equipment or special level of training is not required.
• Exercise burns calories, tightens the skin and keeps the body toned.
• Such physical activity perfectly lifts your mood and gives you a boost of energy.

How to lose weight by dancing

As you know, the greatest load is provided during a single rhythmic dance, when all muscle zones must be involved. Let's say, thanks to oriental dance classes, you can easily reduce your stomach, stomach, and... And Irish ones will help make your legs and posture more beautiful.

You can train like dance schools, fitness centers and at home. In the case of homework, you should focus on video tutorials, which the Internet is full of. Here is a list of tips that will help you prepare for dance weight loss at home.

1. The dance area should be spacious, and the room itself should be bright and large. It is very good if there are large mirrors in the room to help you see mistakes during class.
2. Reasons that will distract you should be prevented. In general, the environment should be conducive to pleasure and joy. Therefore, all pets and children should be left in another room.
3. Clothes and shoes must be comfortable.
4. The choice of music plays a role. You must like it in order to motivate you for further studies.
5. The frequency of classes is selected individually. On average, you need to exercise 4-5 times a week for half an hour to an hour or 3-4 times a week for one to two hours. It is very important to stretch after training.
6. Nutrition should play the role of fuel, and foods should be healthy. If after a dance workout you feel hungry, then there is no point in exercising. It is better to eat 1-2 hours before training, and after it - about half an hour, and only light foods, such as protein foods and vegetables.
7. If nothing works out from the first training sessions, do not despair. Dancing should only bring pleasure.

It is important to motivate yourself with the result that will definitely come.

Choice

As for dance styles that will help you lose weight, it is worth highlighting the following:

1. Zumba. It is somewhat analogous, which helps to quickly burn calories and strengthen the cardiovascular system. Thanks to such physical activity, your muscles will definitely become stronger. The peculiarity of Zumba is that the movements are not memorized, and the choreography is very simple, as a result, everyone can dance.
2. Eastern dance. Are ideal option for weight loss. This activity will help remove extra centimeters from your waist, tighten your abdominal muscles, and make you stronger.
3. Latina. This type includes samba, salsa, rumba and much more. The movements in this dance style are smooth and rhythmic at the same time, which is just right for weight loss. In Latin, all the muscles of the body are involved, the abs and hips work. The most effective fighter against excess weight is samba, but it is worth remembering that the load here will be more powerful.
4. Strip dance. For those who want not only to lose weight, but also to gain flexibility, strengthen their body muscles, and also become more confident, it is worth choosing this particular style. Movement will help your body and character develop, and excess calories will disappear quickly and unnoticed.

Efficiency: how to expect quickly

Many beginners expect that the effect of training will come immediately. This is a misconception. It is important to understand that the body must first tune in to new level activity, get used to it. To ensure that the effect of losing weight does not keep you waiting, you need to exercise regularly and with soul, only in this case the body will transform and change shape.

The first results will be noticeable in a couple of months, for some it will be faster, but again, the emphasis is on the regularity of training and its intensity.

Contraindications

Oddly enough, dancing for weight loss has its contraindications. Despite the fact that they can be done at home by everyone without exception, it is worth taking into account some tips and warnings:

• Fast movements should not be performed by people with cardiovascular diseases or pathologies respiratory system, with high blood pressure, as well as with chronic diseases, as this can cause their relapse.
• During pregnancy, menstruation, weakness and fever, it is better to refrain from training.
• Arabic dancing is not recommended in case of inflammatory processes, vertebral displacement, tumors, or varicose veins.
• If you are obese, have scoliosis, or are at risk of joint or knee injuries, you should not practice half-dancing.

1. To lose weight faster, it is important to change your diet. The menu should contain a minimum amount of carbohydrates and a little more protein. You should drink at least 2 liters of fluid per day, as it helps eliminate all unnecessary components from the body.
2. Before starting exercise, it is better to consult a doctor, as there may be diseases that limit the ability to engage in this type of vigorous activity.
3. You should like the chosen style. If a dance direction gives pleasure, then there will be a greater desire to engage in it and develop, which entails more. Regular training will allow the body to quickly get used to the load and burn extra calories.

One of the most enjoyable and fun sports is dance. Dancing classes develop attention, strength, endurance, coordination, they also have a very good psychological effect, they charge you with positivity and vigor. If you decide to fight excess weight through sports, but you are bored of sweating in the gym, and you don’t like running, try losing weight through dancing - this way you will not only get rid of extra pounds, but also find new friends, tone your body, You will develop flexibility and stretching, and also acquire a new favorite hobby.

In terms of energy consumption, dancing can be compared to running, playing badminton or basketball, swimming or doing gymnastics. Calorie consumption during dancing can be from 150 to 500 kcal per hour, depending on the speed, complexity and intensity of the movements. This is a great aerobic exercise that will keep you fit and a way to have fun at the same time. In addition, they do not require special equipment (with the exception of some cases, for example, for half-dancing or dancing with canvases), you can easily practice dancing for weight loss at home, on the street, on vacation - anywhere.

To lose weight through dancing, you must do it regularly, at least 2 times a week.. As an additional load, strength training and stretching are suitable separately. Your sample training schedule might look like this:

• Monday: dancing;
• Tuesday: strength training;
• Wednesday: rest;
• Thursday: strength training + stretching;
• Friday: dancing;
• Saturday: rest;
• Sunday: running, walking, cycling, swimming or other aerobic exercise + stretching.

The duration of the workouts should be 60-90 minutes, first, be sure to warm up, and at the end of each workout, spend at least 5 minutes stretching.

Of course, the effectiveness of dancing for weight loss also depends on your diet. Eliminate unhealthy high-calorie foods from your diet, limit alcohol consumption, stop smoking, eat healthy natural foods, drink enough water, and the result will not be long in coming - your extra pounds will begin to disappear, and in their place will be beautiful, elastic muscles.

The diet on training days should be special, with a high protein content. 2 hours before training, eat something protein-carbohydrate. Drink enough during training. Afterwards, do not eat anything for 2 hours.

The most effective dances for weight loss

Of course, different types dances have different effectiveness. If you have good physical shape (or intend to get it), dances such as strip plastic, body ballet, aerobics, zumba, Latin, sports or ballroom dancing, and disco are suitable for you. For more advanced dancers, we can offer acrobatics, pole dancing, canvas dancing, break dancing and different kinds street dancing, ballet.

Strip plastic, body ballet, half dance, etc. – serious physical training combined with beautiful music . In addition to a slender body, these dances for weight loss will also give you strong muscles, grace and flexibility of the figure., good stretching, femininity and sexuality.

Aerobics, sports, Street dance, hip-hop, breakdancing, rock and roll - these dynamic and quick views dancing requires good stamina, strong muscles, some – good stretching.

Both girls and boys love Latin dances - they have so much sun and energy that it fills and permeates us through and through. These dances for weight loss are very effective, especially their fast types (reggaeton, merengue, etc.), they do not “pump” muscles and do not require strong stretching, but they train endurance, coordination and flexibility.

Separately, it is worth mentioning such an effective dance from the point of view of weight loss as Zumba. Zumba is a mixture of Latin American dance moves, fitness and aerobics, performed to energetic music. This is not only a very intense workout, but also a lot of fun and a great way to burn off those extra pounds. But belly dancing is much less suitable for burning fat than is commonly thought, but it has another advantage. Vigorous movements of the lower body improve blood circulation in it, so this dance is very useful for women's health.

Burning calories while dancing

Here is the approximate consumption during different dances calories (per hour):

• light aerobics – 215 kcal;
• intense aerobics – 485 kcal;
• ballroom dancing – 275 kcal;
• disco – 400 kcal;
• low-intensity modern dances – 240 kcal;
• fast dynamic dances – 350 kcal;
• classical dancing – 160 kcal;
• striptease – 420 kcal;
• dance hall - 370 kcal;
• latina – 300-500 kcal;
• body ballet – 350 kcal;
• jazz modern - up to 700 kcal;
• rock and roll - 400 kcal;
• Zumba – up to 550 kcal.

As you can see, almost all types of dancing burn a lot of calories. In addition, you get great mood, toned body and cheerful friends who support you, rejoice at your successes, and share their experiences with you.

First dance lessons for weight loss

If you have never danced, go to any school where they will help you choose a direction, teach you basic movements, and explain the rules. Don’t be afraid or shy - you can start dancing at any age, the main thing is your desire.

You may begin to succeed at everything from the very beginning, or it may happen that the first dance lessons for weight loss will only have such results as muscle pain and the belief that you are not able to learn to dance. Cast aside all doubts - each of the dancers who make you gasp in admiration, looking at them, once came to his first teacher and was also upset because he could not do anything. In order to learn how to do the same as advanced choreographers, and also in order to gain a fit slim figure, and teachers are needed. Once you have mastered the basics, you can practice dancing to lose weight at home. To do this, you only need comfortable clothes and shoes and good music.

Dancing for weight loss at home

Many fitness trainers and choreographers produce video lessons on various dance styles that allow you to practice at home. Such video lessons can be found on strip plastic, aerobics, Latin dance styles, hip-hop, zumba, etc. You can study on your own using these lessons or based on your own experience. However, classes at home are suitable for those who already have dance experience; for beginners, it is advisable to first take dance lessons for a couple of months to lose weight, otherwise there is a risk of incorrect assimilation of the material - and in some dances, such as strip plastic, ballet, Zumba, this may cause injury.

If you decide to exercise at home, follow a few tips that will help you make your workouts more effective:

• create a schedule for dancing classes for weight loss at home and don’t deviate from it;
• follow the diet and special diet that we wrote about above;
• Before dance training, be sure to do a warm-up, warm up your muscles, and do exercises to warm up your muscles and joints;
• It is best to practice dancing in the morning before breakfast, drinking a cup of coffee or green tea - then the fat burning process will be especially fast.

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Striving at any cost occupies the thoughts of many. Only this “price” can be impressive: a sudden switch to hard can lead to problems with. But there are other, safer ways to bring your figure to the ideal, and our review is devoted to one of them. Let's find out whether dancing helps and what beginners need to remember.

Is it possible to lose weight from dancing?

This is true. Psychologists even consider dancing the best method losing weight. The fact is that such activities involve motor activity, during which excess calories are intensively burned. It's simple: more movement means more noticeable “reset”.

At the same time, fat deposits are burned and the body increases - it becomes toned and more prominent.
Let's add here the normalization of metabolism and system functioning. The result is obvious: regular classes They will not only “kick you out” by dancing, but will also not allow you to recruit him again.

The emotional side is also important: this method not accompanied, which often appear with various. After training, you feel a surge of strength and apathy goes away. So breakdowns are excluded, only...

The current pace of life is full of stress, and many people feel the need to “let off steam.” Dancing is also great for such needs: by dancing, we seem to throw out all the hardships without hurting our loved ones in the least.
One more point - many dances for weight loss can be safely practiced at home. All you need is some free space, a mirror, and an appropriate... Well free time

: nothing should distract (some people have to send household members for a walk so as not to disturb them).

As you can see, the benefits are obvious, the arguments in favor are quite weighty, so all that remains is to choose the specific type that suits best.

The best types for weight loss
Almost all styles are suitable for health purposes - any trainer will confirm this. Although the same mentors suggest that you need to choose from individual dances, because pair dances are not entirely suitable.

This is true: when working out with a partner, you have to “switch” to interacting with him, while getting in shape comes down to the work of certain groups.

Impressive ballroom dancing is more aimed at smooth movements, whereas we need activity. Therefore, they are not suitable for combating excess weight.

Before you figure out what kind of dances help you lose weight quickly, let us remind you that any of these techniques has both advantages and disadvantages, which you also need to remember. The main thing is not to harm yourself.
He is also strip plastic. To practice, you will need a pole and some physical training.

• This style is notable for the fact that: Combines cardio exercise
• , exercises and at the same time also strength training. Many types cannot boast of such versatility..
• Normalizes blood Almost all muscle groups are involved
• . The main load falls on the legs, back and..
• Joints become toned and strengthened Literally a few lessons correct
• Develops self-confidence. It's no secret that many women strongly associate pole training with striptease. This is not true: the main emphasis is on muscle work and execution technique.

Important!When buying dance shoes, choose the correct size. The material is often soft leather, which wears out instantly, and if you miscalculate, the shoe will simply fly off.

It is better to start your first training with a mentor- floor dancing is difficult for beginners, and the risk of injury is always present. Therefore, we need a person who will explain and show all the elements in practice. And if you have some health problems, it is better not to approach the pole. This applies to diseases such as scoliosis, knees and joints. initial stage Obesity with a BMI of 32 is also considered a contraindication.

Many people have seen this dance - it is a breathtaking spectacle. But everyone can master it.
True, for this you will have to visit a special studio (“installing” the equipment yourself is unlikely to work).:

• Such activities
• strengthens legs and hips;
• straighten, because you have to keep your back straight;
• “work” with muscles, leaving no room for fat deposits;
• normalize breathing;

form a sense of rhythm, which has a great effect on;Did you know?

• Solo Irish dancing has its own set of rules. There are even two organizations (WIDA and CLRG) that monitor the regulations and hold championships among the pros.

Having mastered the technique and gradually picking up speed in your movements, you are more actively removing unnecessary calories. In addition, this is an excellent option for creative personalities

- even a solo dance can be turned into a whole performance. An increasingly popular “mixture” of elements, classical ballet ballroom dancing

, tap, break and other styles.
This “mix” is distinguished by its energy: all movements are very dynamic and fast to the point of suddenness.

• It is attractive because:
• heavily loads almost all muscle groups, which is useful for weight loss;
• assumes excellent “reset” rates: up to 1000 kcal/hour;
• with gradual “retraction” does not require sports training;

you can master it at home, freeing up more space and familiarizing yourself with the lessons that are abundant on the Internet. The only thing is that you will have to take quite long breaks between approaches (especially between the first classes). Such a sudden surge motor activity

may come back to haunt you with temporary discomfort that comes from undeveloped muscles. Dress code: wide pants and T-shirts, comfortable shoes without shoes.

Perhaps the first thing that comes to mind when they start to choose what kind of dancing to do to lose weight. It (like other oriental dances) is valued for the following effects:

• strengthening of muscles, hips, back and legs occurs without traumatic stretch marks;
• the skin also becomes toned;
• metabolism improves, the functioning of the gastrointestinal tract returns to normal, thereby guaranteeing rapid weight loss;
• plastic movements are developed. In addition to aesthetics, there is also a medical side - this is a kind of prevention and treatment of many gynecological diseases.
• Due to moderate loads, you can get rid of 450-500 kcal/hour.

For classes you need your own “entourage” in the form of a special suit. Although you can get by with a belt that is worn under trousers or a long skirt.

form a sense of rhythm, which has a great effect on;Choreographers identify about 50 varieties oriental dances. Many of them “in their pure form” are performed collectively, vaguely reminiscent of an Irish jig.

Arabic dances are very popular, and many people learn them right at home. But they also have their contraindications. So, it is better to refuse training for women suffering from vertebral displacement, and various types of inflammation.

Another energetic style based on fast, hard rhythms. Let’s make a reservation right away - it requires no less physical preparation than “strength” floor dancing.
If there is one, then you will be able to fully experience all the advantages of this dance:

• sudden movements involve all muscles;
• high-quality cardio exercise strengthens the heart muscle and “accelerates” the blood, thereby normalizing its composition;
• legs, hips and buttocks are strengthened, giving the shape a piquant roundness;
• effective “burning” of at least 800 kcal/hour.

Be prepared for the fact that the first will be a bit of a shock for an organism accustomed to regularity: in order to keep up with the rhythm, you will have to move very actively (literally up to ).

If you have concerns about your cardiovascular system, choose a more relaxed style.

An ideal choice for people with a good sense of rhythm. Technically it is quite complex, but the choreographer will help “lay the foundations” by showing the basic movements.
At first you will only have to repeat all these steps and attacks after him, but then it will become more interesting:

• the whole body is involved;

Important!Belly dancing is learned starting with simple movements. Standing on tiptoes, bring your legs together and slightly bend your knees. Then they make smooth lunges up and down, forward and backward (trying to stay as straight as possible).

• legs and hips, shoulders and arms work in the same rhythm, which creates some difficulties for beginners. This is a kind of coordination training;
• Thick legs lose weight, and thinner ones become more prominent. This applies to the whole body - fat is rapidly lost (650 kcal/hour is lost);
• excellent posture is developed;
• the muscles, becoming toned, “tighten up”, while movements become graceful.

The “props” you will need are sturdy high-heeled shoes, an elastic top and a long, wide red skirt - image is very important for flamenco.

There are many such styles - mamba, bachata, jive, rumba, cha-cha-cha and similar styles. What they all have in common is that they are based on energetic movements, which actively dump surpluses.
Besides, obvious advantages can be called:

• excellent emotional background;
• emphasis on movements of the legs, hips and buttocks. If these are the areas of concern, then “Latina” is simply irreplaceable;

form a sense of rhythm, which has a great effect on;Mixing the most characteristic movements of all Latin American styles, three Colombian trainers developed a separate form known as Zumba. It became widespread not so long ago (in 2001).

• all major muscle groups and ligaments are strengthened;
• availability. The steps and lunges are easy to repeat after studying several video tutorials. There are no tricks, no special plastic skills are required. Such dances seem to be created for home use.

All that remains is to stock up on clothes and shoes. A T-shirt, a short skirt and shoes with a strong instep will be enough.

For the best effect, you should contact a sports club. There are many of them, and classes are recruited for all of the listed styles.
Strictly speaking, dance fitness is the same dancing, “diluted” with elements and some strength exercises that are necessary to maintain shape. As a result, calories are burned more actively, and muscles become elastic faster.

When you join such a group, you will be under the supervision of a trainer who will not only tell you how to perform certain elements, but will also select a suitable program based on your general health.

Don’t be afraid to talk about your problems - this will give the specialist full picture and reduce risks.

Important!Fitness centers offer development individual lessons. They are quite effective, but at the same time they are not cheap - the work of an intelligent trainer will cost a tidy sum.

You won’t need to spend much on clothing - just a comfortable T-shirt and “sweatpants”, complemented by light, comfortable sneakers.

We’ve already talked about clothes and shoes, so let’s move on to those points that you need to know when preparing for classes:

• They should be regular and not cause pain. It may appear the first few times, but if the pain does not go away in the future, stop and think about changing your style.
• For each problem area have their own dance. Remember that it is impossible to remove “excess” strictly in one area - many zones are involved. But you can choose a style that hits the right spot more.
• Make a schedule. 3 sets per week will be effective if the workout lasts from 40 minutes to 1 hour. More frequent classes (5-6 times) can be carried out for 20-30 minutes.
• Eating. We don’t eat an hour before training and at least an hour and a half after it. Fatty and carbohydrate-rich foods are excluded. It is being replaced. We will also mention such a factor as contraindications. In pursuit of beauty, it is worth soberly calculating the capabilities of the body. Dancing is not suitable for women who have problems with the heart, blood vessels, high blood pressure and breathing, as well as injuries.

  Before starting training, it is better to consult a doctor, especially if the disease is chronic.

  Of course, you shouldn’t be active if your temperature rises and you feel unwell. Same is strictly prohibited when and the active phase of the menocycle.

  Now you know how useful various dances and what they are like. We hope that this information will help you accurately choose the right style. More positive emotions and bright colors!