Zumba - losing weight by dancing. Dancing for weight loss: training at home, general recommendations, video lessons

13.04.2019

Editor's experience: is it possible to lose weight from dancing?

I have been dancing since childhood: at the age of three I was sent to dance school, and at 18 I performed at leading belly dance competitions. In my life there were different types of dances: ballroom, folk, belly dancing, strip dancing, pole dancing and contemporary.

I love dance. It seems to me that you can see a strong manifestation of life in them. Dance is passion, love, pain and dreams. As for losing weight, the question is ambiguous.

Many girls go to belly dancing with the goal of losing weight. I have been doing this type of dance for 11 years. It perfectly develops femininity, helps you feel much better, prepares you for childbirth (we’ll talk about this separately), works well with the abdominal muscles and enhances plasticity.

However, as for losing weight, unfortunately, without correcting your diet and doing cardio, losing weight is quite difficult. Belly dancing will most likely become an auxiliary type of exercise for losing kilograms, but not the main one.

Oriental dancing is an ideal type of exercise when you want to work on your flexibility and femininity, but not on losing weight.

Poledance (pole dancing)

Pole dancing is an excellent choice for those who want to make their body strong and flexible. Severe sore throat, fatigue and a lot of stress are guaranteed.

Already from the first lesson for beginners, you will feel a strong load, which will intensify with each workout. Is it possible to lose weight by exercising on the pole? Definitely yes.

The main thing is to exercise regularly and not slow down. With the help of poledance I lost weight after two births. In two months I lost 5 kilograms, without adjusting my diet. But this is not the most important thing. The important thing is that in both cases my body became as elastic and toned as possible.

Pole dancing is a great choice when you want to lose weight and get a strong body. Just be prepared to work hard.

Latin dances

Latin dancing is my special passion. When you're sad, dance Latin. When do you Bad mood- dance Latin. And, in general, in any case, dance Latin.

When it comes to weight loss, Latin dancing is a great cardio workout. Which means they drive great excess fat. Every time I go on vacation, where I gain a couple of extra pounds thanks to the abundance of food and alcohol, I devote a month to Latin, after which I can brag about both the number on the scale and the volume in the mirror.

If you want to lose weight and improve your mood at the same time, choose Latin dancing.

Photo: Depositphotos, Youtube, Pinterest

Since ancient times, man has expressed himself by dancing. Dance is one of the most ancient forms of art; it is a way to tell people around them about their emotions, to perform a ritual; with the help of body movements, people even communicated with deities. Today dance is a way to demonstrate your sexuality, beautiful figure, lift your spirits. Many people prefer to dance with professionals in studios - this is not only an opportunity to improve their skills, but also to communicate with like-minded people. However, some women prefer dancing for weight loss at home, without prying eyes, allowing themselves to relax and be alone with their thoughts and emotions. In addition, not everyone can afford classes in studios; the reason for this may be a lack of time or financial capabilities.

Dance classes at home are a good way to lose extra pounds accumulated after childbirth, because a young mother cannot always leave her baby. Pleasant music and rhythmic body movements will lift the mood of both mother and baby. So, which dance to choose for weight loss, of course, the one you like: belly dancing will help you get rid of extra centimeters at the waist and strengthen your abs, fiery Irish dancing will make your legs and buttocks slender, and sexy strip dancing will use all the muscles.

Dancing - good alternative low-calorie diets. Their effectiveness for weight loss is confirmed by many experts, including psychologists. Moving to music always helps produce endorphins, elevate your mood and relieve stress, as opposed to the feeling of hunger that accompanies all diets. Stress accompanied by dieting is bad for your health. In terms of its effectiveness for weight loss, dancing can compete with fitness: in one dance lesson The same amount of fat is burned as during sports training. Each woman decides for herself which dance to prefer.

Oriental dances are the most feminine, and this is understandable; their benefits for weight loss can hardly be overestimated:

with their help, the muscles of the abdomen, butt and thighs are strengthened;
blood flow in the abdominal area increases;
intimate muscles are strengthened;
is improving women Health, including reproductive function;
joints become more mobile, the spine strengthens.

The most energetic are hip-hop and break dancing, but not everyone can learn them. Zumba is a good cardio workout; with the help of such movements you can not only quickly lose weight, but also strengthen your heart muscle and increase your endurance. While dancing for weight loss, blood circulation improves, metabolism accelerates, muscles strengthen, calories are burned, and lymph is cleansed.

Incendiary Latin American movements are no less beneficial for health, with their help:

legs and hips are strengthened;
decreases fat layer on the stomach;
the silhouette becomes slender and feminine;
the walls of blood vessels are strengthened and blood circulation increases, which is a good prevention of varicose veins.

How to lose weight and have fun

Losing weight will be more productive during more rhythmic workouts. Before you decide which dances to do at home to lose weight, you can attend trial lessons in the studio, usually they are free. For those who don’t have time for this, we can recommend video tutorials.
In order to achieve results in losing weight, it is important to create comfortable conditions for this at home, namely:

choose a spacious place in the apartment so that furniture does not interfere;
prepare comfortable clothes and shoes;
choose suitable music;
It is better to spend the first lesson alone with yourself, so that no one confuses or distracts you.

It’s good if there is a mirror in the chosen place, it will help you practice movements and see imperfections. It’s better to turn off your phones; one call can change all your plans or distract you from your workout. The choice of clothing for dancing has great importance In order to set the mood for him and admire his reflection in the mirror, the outfit must be sexy and emphasize every movement, then the benefits of training will be not only for weight loss. Shoes are also of great importance; they should be comfortable and preferably not new, so as not to develop blisters. To create the mood when performing flamenco, you can decorate your hair with flowers; when performing oriental dance, a scarf tied to your hips will help. To achieve results in losing weight, it is recommended to dance at least 5 times a week, and the duration of the workout should be at least half an hour.

Tips for beginner dancers:

for weight loss it will be more effective if you do not empty the refrigerator immediately after training, you should eat no earlier than half an hour later and only healthy foods: protein and vegetables;
It is also not recommended to eat before the start of classes; it is better to do this an hour before the dance;
Energy drinks, such as green tea with ginseng or coffee without sugar, will help you master difficult movements and cope with the load.

If at first everything doesn’t work out, there is no need to be upset; in the next workout, the movements will be more confident and the muscles will be stronger.

Caution doesn't hurt

Despite all the benefits of dancing for the body, you should be careful with their choice, since each type has its own contraindications. The choice of dancing for weight loss should be influenced by the attending physician; he will tell you what type of training is suitable in a particular case.

Fast Latin dances, as well as Zumba, hip-hop and break are contraindicated:

for cardiac pathologies;
asthmatics;
hypertensive patients;
if you have spinal problems.

with venous insufficiency;
in the presence of gynecological diseases of an acute inflammatory nature or oncological ones;
if there is a displacement of the spine or hernia.

People who have a history of:

scoliosis;
joint and ankle injuries;
severe obesity.

You should not engage in any type of dancing during pregnancy, during acute respiratory diseases accompanied by an increase in body temperature, and if limb cramps have previously been observed. For everyone else who wants to lose weight, welcome to the dance floor at home!

Making a choice is quite difficult

If you have never practiced before, it is difficult to make a choice and decide which dances will help you lose weight quickly. In fact, any dance will help you lose weight, the main condition is regularity of classes.

Single exercises will help you get rid of excess weight better than double exercises. This is explained by the fact that during pair training you have to focus on your partner and his movements, while individual lessons attention is paid to how the muscles of the body work. What to look for when choosing? In terms of which zone you need to lose weight and which muscle groups you need to strengthen, you shouldn’t forget about personal preferences.

Belly dancing is suitable for those women whose problem area is the stomach and who want to strengthen the muscles of the arms and back;
rhythmic Latin American dances help strengthen all muscles - this is the most reliable way losing weight, but when choosing them, contraindications should be taken into account;
flamenco for graceful and passionate women, it will help improve the tone of the leg muscles and strengthen the buttocks;
strip plastic consists of elements of Latin American and oriental dances, with its help you can not only demonstrate your sexuality, but also get rid of your belly, strengthen your back and tighten your buttock muscles.

Any movement improves health and strengthens certain muscle groups, but for women the best way Losing weight and creating a beautiful silhouette is belly dancing.

The advantage of belly dancing is that it does not require any special conditions to perform its most feminine movements. So, for example, to perform a strip dance you need a pole, for flamenco you need special shoes. The main factor for correct execution Belly dancing is the ability to keep the body in balance. Master eastern movements not so difficult, video lessons will help. Do right choice in favor of any of the directions, you can only try its movements and feel inspired. Home dance classes are not competitive demonstrations, so don’t be upset if your movements turn out awkward. Regular training will help you gain experience, and then excess weight will disappear, the gait will become graceful, the back will be straight, and a mischievous twinkle will appear in the eyes.

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 dance classes will not only “kick you out,” but will also prevent you from gaining it 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

are more focused on 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
, making the gait soaring. 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

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.

Belly dance

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.

form a sense of rhythm, which has a great effect on;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. Choreographers identify about 50 varieties. 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;

. 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.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 that actively shed excess.
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;By 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, 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.

. 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.Fitness centers offer the development of individual classes. 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!

Dancing is one of the most enjoyable methods of losing weight. Almost all types help to make the body slimmer, muscles tighten, tissues receive the necessary nutrition, and blood circulation becomes better.

Most people think that starting this type of weight loss is a difficult task. However, this is a misconception. In this case, you just need to find a group of people or a partner with the same level of training, and also monitor your diet.

If you plan to lose weight with the help of such activities, then you should change your diet. The calorie content of the daily diet cannot be increased. That is, in order for the level of fat in the body to decrease, it is important to increase energy expenditure, but its intake should remain the same.

You don't have to stick to a strict diet, but you should still control your portion sizes. It is also necessary to limit the consumption of sweet dishes and foods, flour and bakery products, carbonated and sweet drinks, spicy, salty and smoked foods.

So, the regularity of such training and balanced diet will help you lose excess weight faster.

Effect on the body

It is also important to know about the effects of such training. In the process of dance classes it is involved a large number of muscles. Even those who are Everyday life almost do not function, over time they weaken and the skin, accordingly, begins to sag.

During the training process, the cardiovascular, lymphatic and respiratory systems work, and this, in turn, is beneficial for the immune system.

Thanks to dancing for weight loss, stress goes away, negative emotions and experiences, therefore, even with minimal desire to exercise, it is still worth going to training, as bad thoughts and mood will go away immediately.

After class, you can immediately notice how your strength increases and all the bad things go away. In the process of dancing, the brain is able to produce endorphins (hormones of happiness), and, consequently, the level of happiness itself increases. By the way, dancing for weight loss helps fight overeating and constant consumption of sweets.

Contraindications

No matter how much you want to exercise, such a load has its contraindications. They also depend on the types of training themselves.

However, there is a general contraindication to this type of physical activity:

chronic or acute diseases;
high pressure;
recent surgery;
diabetes;
disorders in the musculoskeletal system.

In other cases, it is important to determine contraindications that relate to a specific type of dance. Before starting training, it is necessary to consult a doctor who is familiar with individual characteristics body and realizes what level of load will be in a certain style.

Kinds

Not all types of dance involve a large waste of energy, and, accordingly, body weight does not decrease. That is why it is important to choose rhythmic styles, during which all the muscles of the body are used and calories are burned. Among these, the most effective are the following types dancing.

This style is defined as sporty look dancing for weight loss. During the training process, simple movements are performed in the Latin style.

The goal of Zumba is to engage all parts of the body. Training occurs as the training progresses, so the lesson is conducted at a continuous pace, which serves as a large intense load.

In general, Zumba is attractive because there are no specific movements - here you can and should improvise. The style itself is very fiery, makes you move actively and without interruptions.

So, up to 600 Kcal can be burned during a workout. Thanks to Zumba, the likelihood of developing pain is reduced, body plasticity, posture and stretching improve.

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.

It is worth noting that belly dancing is, first of all, very feminine. Even many men are delighted with the graceful movements performed during the dance.

Eastern style helps to shape beautiful silhouette and keep all the muscles of the body in good shape. By swinging your hips, performing special movements the waist becomes thinner, and the curves themselves become sexier.

Performing arm movements helps tone the shoulder muscles. Since many movements are performed on bent legs, the gluteal muscles also work and strengthen.

The load performed during oriental dancing is considered moderate, but nevertheless the body loses calories. In an hour of such training you can lose from 500 Kcal. Because regular workouts allow you to lose up to 2000 Kcal per week, which is essential when losing weight.

Latin American

Single Latin American dancing is a great way to lose weight. During the training process, almost all the muscles of the body are involved, but the legs and hips are subject to the greatest load.

For those who want to get rid of cellulite and excess weight, you should definitely try the Latin American style. So, you can choose lambada, samba, salsa and many others. In an hour of this activity you can lose up to 500 Kcal!

During training, vigorous movements are performed, and therefore the whole body is worked. This style is ideal for those who want to tighten their legs and thighs. Sometimes you will need to remember the movements and their sequence. However, all difficulties with memorization disappear over time and classes become easier.

It is important to remember that high blood pressure is a contraindication to latina.

Which ones to choose?

What else can you choose? dance styles to get rid of excess weight?

Flamenco. This style makes it possible to tidy up the body, in particular the back and legs. Regular classes also help to lose excess weight, stabilize heart function and respiratory system. In an hour of classes you can actually spend up to 600 Kcal.
It is immediately clarified that only trained girls can practice this style, since it includes elements of oriental and latin dances, and also stretching. During the class, I especially work my legs, buttocks, back and abs, and in an hour of work you can spend 1200 Kcal.
Jazz Modern. IN in this direction step, hip-hop, R-n-B, break and other styles are combined. Dance movements are performed energetically and require a lot of strength and endurance to perform them, but weight loss results are achieved in the shortest possible time. So, in one hour of jazz-modern training you can lose about 1000 Kcal.
Irish dances. This style is quite exotic, but also one of the most energy-consuming, interesting and complex. The Irish style involves the legs, hips, stomach and back, so the weight loss process is effective. With this load you can short term get in shape.

How to exercise at home?

It is important to follow some tips to make losing weight at home enjoyable and effective.

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. Energetic movements lower body improves 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;
necessarily before dance training do a warm-up, warm up your muscles, 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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