Do you want to keep your body in good condition or have you decided to lose those extra pounds and look great? Then you need physical activity.
You can spend time in the gym for this purpose. But to many this will seem boring and simply banal.
Wouldn't it be better to do dance gymnastics?
If you are mobile and enjoy an active lifestyle, then definitely consider this option. It will not only help you say goodbye to extra calories, but will also completely lift your mood.
Zumba
Zumba is not really a dance, it's more of a dance fitness activity. 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:
When losing weight through dancing gives good results
- If we characterize which dances are suitable for weight loss, then these are those whose manner of performance either implies a fast pace (Latin American, Zumba, hip-hop, R'n'B, jazz-funk) or entails an intense power load (breaking). dance, half-dance). Effective dances for losing weight and correcting problem areas are oriental dancing (belly dancing) and Irish dancing. The answer to the question of which dances are best for losing weight from the presented directions is purely individual and depends on physiological characteristics, goals and preferences.
- Group classes under the guidance of a choreographer or trainer are more effective than dancing for weight loss at home or video lessons. Because when training in a group, you have to maintain the pace and load set by the trainer, while video dance lessons for weight loss often take place inconsistently, with breaks for rest and in a sluggish mode. However, by doing it at home as an additional workout, your overall weight loss will be more effective.
- To lose weight, you need to dance at least three times a week with a workout duration of at least 1 hour. In the case of dancing for weight loss at home, the effective regimen is 4-5 one-and-a-half hour workouts per week. In addition, it should be taken into account that the lesson consists of two stages: the stage of teaching movements and ligaments and the stage of the dance itself. The training process is often not energy-intensive and does not contribute to weight loss, so it is important that it takes no more than 30 minutes of training. The ideal option for losing weight is weekly three-times mix training, including 1-2 fitness classes (aerobics, crossfit, fartlek) and 1-2 dance classes at home for weight loss.
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:
Exercise movements for children in kindergarten
Exercises in a preschool institution are fun with elements of play and help to wake up. During exercises, children practice their ability to express through movements their ideas about the images of animals, birds, people of different professions (for example: blacksmith, embroiderer, driver, artist, photographer), natural phenomena and inanimate objects. In games, children are given the opportunity to “be” animals, actors, choreographers, researchers, while observing how much greater their creative capabilities become and the richer their imagination.
“Rhythmic exercises have a positive effect on children”
“Malyshariki” - dances for children from one year old
Very often, compositions from modern cartoons are used to provide musical accompaniment for exercises. For children over the age of one year, it is recommended to choose songs from “Baby Children”. The composition “Kids” is an exercise with elements of children’s rhythm.
The simplest exercises that can be used in the “Malyshariki” exercise:
- stamp one foot several times, then the other (hands on the belt);
- jump on one leg several times, then on the other (hands on the belt);
- wave your right hand several times, then the other (the second hand, which is not waving at this moment, should be on your belt);
- movements that demonstrate that the child is waking up;
- stand on your toes and spin to the rhythm of the music (boys have their hands on their belts, and girls hold on to the edges of their skirts);
- draw a circle with one hand, then with the other hand (the second hand, which is not drawing a circle at this moment, should be on the belt);
- March in place, raising your knees well;
- jump on the spot;
- clap in different directions (you can squat while clapping).
Important! If the same piece of music and song is repeated several times (mostly the chorus), it is allowed to repeat the same movements as in the first one.
For preschoolers, they mainly use show dances. The teacher demonstrates simple movements himself, and the students repeat after him. Using the same principle, they dance to “Malysharikov” with children from one year old.
Physical education lessons for preschoolers
Children's rhythm for kids
Exercises for the little ones should be simple, ones that can be easily repeated, while the children dance to the music. Children's rhythm must correspond to the age and physical abilities of the child. The elements given by the teacher help to wake up the children’s bodies and prepare them for an interesting and exciting day full of adventures.
"Rhythm in kindergarten"
Musical warm-up for children in preschool educational institutions on YouTube
Experienced teachers upload the results of their work to Youtube. On the popular video hosting, music directors and kindergarten teachers will help you find a lot of useful information from the collection, in particular, there are musical warm-ups and exercises for children “Baby Shariki”.
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:
Tips and tricks from trainers
Experienced sports professionals focus people's attention on maintaining the frequency of training. If your muscles hurt after training, it means you did a great job on yourself.
There are special recommendations from trainers:
- Firstly , after training you need to drink water to improve your body's metabolism. Water reduces the feeling of hunger, which is a good factor for losing weight. The total volume of pure water alone should be drunk at least a couple of liters per day. The easiest way to do this is to drink it before every meal.
- Secondly , training should be performed a couple of hours after eating and end at least 2 hours before bedtime.
- Thirdly , the best time for playing sports is from 16 to 18 hours. But you can choose it depending on the time when you feel most energized.
- And finally, an important recommendation from the coach - feel sorry for yourself less and go purposefully towards your success.
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.
Dance aerobics
Dance aerobics is a type of rhythmic gymnastics. Only here, instead of pronounced sports movements, everything is performed in the form of a dance to cheerful, catchy music.
This is a great way to burn extra calories and keep your muscles toned. In addition, the heart and blood vessels are strengthened, and posture is corrected.
Flamenco
A dance that makes not only your legs lose weight, but your whole body. A passionate Spanish dance, flamenco sets a very fast pace, so that the process of losing weight will not seem monotonous and boring to you. In flamenco classes you will gain self-confidence, achieve harmony of soul and body and feel what it means to be truly free!
Effect. In flamenco classes they teach you how to beat a fraction, keep your back straight and bend your hands. After a couple of months of training, your thighs and buttocks will lose weight, and your calf muscles will acquire beautiful definition. Plus, dancing will get rid of excess fat in the arms and neck. Twists and twists while dancing work your back muscles, so you will get excellent posture and say goodbye to spinal diseases. Flamenco classes will make you more graceful, flexible and light.
How much can you burn in an hour of training? 300–400 kcal.
Difficulties . Flamenco, like any dance, requires discipline and perseverance. All movements and body positions are quite natural, you just need to understand the principle - and you can master flamenco in just a few months. And get a beautiful, seductive body.
Now watch how real Spaniards dance their national dance:
Have you already wanted to sign up for dancing to become a slender beauty?
Main contraindications
Fitness dancing for weight loss is suitable for almost everyone. However, there are several serious diseases that can become an obstacle to practicing certain types and areas. Heart patients and people with diseases of the musculoskeletal system should not choose intense, forceful directions. You should avoid dancing if you are pregnant, during menstruation, after cramps, or at high temperatures. Oriental dancing is contraindicated for sexual ailments. If there are no serious reasons for refusing to dance, they will only bring joy, health and deep moral satisfaction.
