Latin dancing for weight loss. Stay fit

Worried in advance about how to get back into shape after the New Year's feast? Dancing classes are the most enjoyable, emotional and interesting way to a beautiful figure. But what dances will help us find the ideal body the fastest?

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.

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:

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:

Irish step

If your main problem is your 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:

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?

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.

Flamenco

A dance that makes not only your legs lose weight, but your whole body. The passionate Spanish flamenco dance 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.

Usually they turn their attention towards dancing. It’s not surprising, because everyone has seen dance competitions on TV more than once. And, most likely, it has not escaped your attention that most dancers have not only grace, excellent movement, excellent posture, but also a good figure. But the fact remains that among those who practice dancing there are many fat people, and it doesn’t matter whether we are talking about beginners or people who have devoted more than one year of their life to studying the steps. So is it possible to combine business with pleasure? lose weight through dancing?

Let's think logically. To lose weight, you need to consume fewer calories than you burn. This initial position is unlikely to ever change. To lose weight, you need to either stick to diets or give your body physical activity. But if there is no doubt that dancing develops plasticity, coordination of movements and teaches better control of one’s body, then the load on the muscles does not necessarily accompany them. It turns out that dancing to lose weight is useless? Not at all. It all depends on several factors at the same time: on where you practice, what type of dancing and how.

So, where can you practice dancing to get the best effect?

The options are as follows: at home, at a dance school or studio, in the gym. Let's look at each of them. Home classes are usually carried out using various video courses. If you choose the right type of dance, you can get enough exercise, but it’s unlikely to learn how to dance. At a dance school, they will teach you great moves, and if the dance direction requires this, then you will find a partner there, however, it is worth considering that most of the time will be devoted to establishing interaction in a couple, learning movements, establishing posture and other similar points. It is impossible to say that at this time you will not receive a load; it will be difficult for beginners, but this load, with a high degree of probability, will not be sufficient for weight loss. If we talk about dance programs offered by fitness clubs, then they are aimed largely at weight correction, but it is quite difficult to hope for any successful dance training in this case. Therefore, first of all, you will have to prioritize: do you need beautiful movements, dancing skills or a slim figure.

Separately, I would like to say that many young ladies choose home exercises solely because of complexes about their figure and lack of skills. However, such worries are in vain, because there are groups with different levels of training, and believe me, in each of them there will definitely be people who are overweight. Homework is inexpensive and requires the least amount of time, but no one will point out your mistakes, control you, or encourage you. In addition, the factor of paid money, chatting with girlfriends and, if you’re lucky, having a nice coach, works magically on some ladies even better than psychological work on your own motivation.

Let's move on to the second “point”. What dance styles are most effective for losing weight? You can choose any type of dancing as a hobby. Calm ballroom, energetic sports, charming belly dance, sexy strip dance, fiery Latin, rhythmic Irish and fashionable club dances can be preferred from the point of view of aesthetics, suitability of your temperament, proximity to the club or school. But if you are seriously thinking about losing weight, the criteria should be slightly different. You will get the greatest physical activity from single rhythmic dances. And despite the fact that in most dances almost all muscle groups are involved, some of them are loaded to a greater extent, and some to a lesser extent. For example, in belly dancing and samba the emphasis is placed on the waist, abdomen and hips, Latin American dances largely train coordination and endurance, Irish dances primarily load the legs and contribute to the formation of correct posture. But in strip dancing and modern club dances (go-go, R’n’B and others), as a rule, almost all or many muscle groups are involved. It’s nice that from rhythmic dancing you will get both aerobic and cardio exercise at the same time.

And, most importantly, we will answer the question - how to dance to get a slim figure? Let's start with the fact that initially dancing classes are not suitable for weight correction, so you should not expect a quick effect, just as you should not hope that you can lose weight without sticking to it, with the help of such “trainings” alone. This explains the fact that among the dancers you can meet not only slim, but also overweight people. In addition, dance classes are usually held 2 times a week, and to achieve results in any type of fitness, experts recommend devoting at least 3-4 days a week to it. Exit? Either attending additional classes, or practicing skills on your own, or combining them with other types of training. Also (traditionally for all types of fitness) you should not eat two hours before and for an hour after class, limiting yourself to a light snack if necessary.

Therefore, you shouldn’t place too much hope on dancing, but you shouldn’t write it off as a way to lose weight either. After all, among other things, dancing gives you a good mood and a boost of energy, makes you feel more attractive and relaxed, and has a positive effect on the cardiovascular system and immunity. In addition, this is a fashionable hobby that gives you the opportunity to plunge into a special atmosphere, diversify your life and expand your social circle.

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What dances help you lose weight

Each dance affects the body in its own way. So, for example, classical dances from the ballroom category, such as waltz, rumba, etc. help to acquire an even and beautiful posture, as well as achieve plasticity of the whole body. In addition, they will make a woman’s legs beautiful and slender. Samba, like belly dancing, helps tidy up the buttocks area. Flamenco straightens your posture and makes your arms more toned. Active trends, such as hip-hop and R"n"B, promote the fastest possible weight loss due to their rhythm. Strip dancing helps make your entire figure more feminine. The Latin American program develops endurance and improves coordination of movements.

Remember, the more active you are in dancing, the faster and better the weight loss process goes. In addition, during the dance, certain muscle groups are tightened. This means that the skin will become elastic and taut.

What to choose: salsa, ballet or cha-cha?

More details

Of course, you should not expect that the effect will be instantaneous, since dancing has as its main goal artistic and choreographic development, and not weight loss. To feel tangible changes in your body, you need to attend classes regularly and not miss them. So, experts recommend following this sequence - at least four times a week. However, more often it happens that lessons on one or another type of dance are held only twice. In this case, it’s worth using a little trick to achieve the desired effect: sign up for one more type of dance, and as a result everything will be perfect. You will also master two types of dances at once, which will significantly expand your physical capabilities.

What to consider for a long-lasting effect

Even if you go dancing several times a week and already feel like you've lost a lot of weight, that doesn't mean you can start ramping up the pace and eating everything. The only thing that is allowed is to leave the quantity and quality of food eaten at the same level.

The main advantage of dancing is that it gives a feeling of comfort, calmness and fills a person with joy. This means that you will not need to additionally fuel yourself with sweets and chocolate to improve your mood. Accordingly, you will receive simply enormous health benefits.

What rules must be followed

To lose weight while dancing, it is not enough to just move actively. It is also necessary to take into account a number of nuances that help maintain the effect. One of them says that music should increase and decrease in tempo gradually. This principle of sounding musical compositions is usually used in aerobics.

For your own convenience, create your own program, where the rhythm of the music will change as convenient and comfortable for you. However, this recommendation is only relevant for home exercises.

How to lose weight through dancing?

More details

The duration of the dance should be at least half an hour (and this is only the active stage). As a result of such training, the muscles will warm up and metabolic processes in the body will accelerate. As a result, you will achieve maximum effect when fat is burned in a particularly efficient way.

After dancing, you will feel hungry, and this is normal. After all, after any physical activity you really want to eat. However, this does not mean that you need to eat everything. You are only allowed to eat low-calorie foods - apples, raw vegetables, etc. In addition, it is worth remembering that during active dancing the body is deprived of water, which actively evaporates and comes out with sweat. Reserves definitely need to be replenished, since dehydration of the body threatens quite serious problems - weakness of the whole body, lethargy, drowsiness, intestinal dysfunction, etc. All these problems negatively affect the process of losing weight, slowing it down to the limit.

Many girls take care of their slim figure. Not everyone has the time and money to study in special studios, and some also lack the courage. Dancing at home for weight loss will help solve the problem of excess weight. The classes do not require financial investments, special training, and will not take up much free time. How to lose weight by dancing and what types of dancing are useful for this?

Benefits of dancing for weight loss

Many dance movements involve all the muscles of the body, due to which all problem areas are pumped up. Additional equipment in the form of simulators is not required, nor is a professional level of training. Dancing is a home exercise for weight loss that brings pleasure and lifts the mood and vitality of women. You can invite a coach (choreographer) or study on your own using video lessons. Do not despair if a beginner is unable to perform some elements. The result will definitely appear, the main thing is not to give up halfway!

If you are wondering how to lose weight at home, it is difficult to find a more effective way than dancing. Morning or evening classes charge you with positivity for the whole day. Dancing at home for weight loss is not recommended for those who have problems with the spine or reproductive system. Everyone else can safely begin incendiary workouts that will help restore harmony and lift their spirits.

What types of dancing help you lose weight?

You can try one of the classes below. Each of them effectively gets rid of extra pounds and gives a positive boost of energy:

Oriental ones are an ideal way to lose weight. Learning to belly dance means tightening your muscles, getting rid of extra centimeters on your waist, and getting strong abs.
Latin American dances (salsa, rumba, samba). This option involves smooth rhythmic movements, which are perfect for losing weight. During such incendiary activities, all muscles are used. The best option for losing weight is samba, but it requires a lot of exercise.
Zumba for weight loss is both dance and cardio training. In addition to losing weight, you will get a healthy heart and blood vessels! The advantage of this type of dance is that you don’t have to memorize the choreography, because it is very simple, so everyone can dance Zumba.
Hip-hop provides effective burning of excess calories, trains endurance, flexibility, and models the body shape. Such dances are considered the most energy-intensive, but not everyone likes them.
Flamenco strengthens the thighs, calf muscles, and models the shape of the legs. As a result of regular practice of this dance, you will become more graceful, get rid of fat deposits on the neck, arms (upper body).
Step is a wonderful dance for strengthening the muscles of the legs and buttocks. Increases skin tone, helps to lose weight, develops a sense of rhythm.
Breakdancing is a good way to expend energy, but requires a lot of stamina. Training creates an ideal figure, develops flexibility, and gives you good physical shape.
Strip dancing or strip plastic is a modern type of dancing that helps not only to lose weight, but also to gain self-confidence. The training program includes gymnastics classes, so it will allow you to get a slim, graceful body and a strong character. If you believe the reviews, learning these dances is a pleasure!

Rules for practicing at home

You can start training at home using online video courses, in special schools or fitness centers. In any case, it is worth learning and following a few simple rules. The study area should be spacious, well-lit, preferably with large mirrors. All factors distracting from the exercises must be eliminated (children, pets, foreign objects on the floor, etc.). The environment around you should encourage the desire to dance.

It is important to prepare special shoes and clothing before starting classes. The girl herself should like her in order to further motivate her to study. The number of trainings, as well as the time of training, is selected individually. It is advisable to exercise 3 times a week for 120 minutes (or 5 times for 60 minutes). At the end of the workout, be sure to stretch the muscles (this rule cannot be neglected).

Equally important is the correct choice of musical accompaniment for the lesson. Russian or foreign song, which will inspire you more? It all depends on individual preferences. Experiment with this by choosing tracks to suit your needs. Sometimes even tired people, without strength and mood, feel a surge of strength and an improvement in mood to the sound of a good rhythmic melody. Additionally, you can think about invigorating drinks, such as green tea and ginseng decoction.

When dancing at home to lose weight, normalize your diet. Choose healthy foods to use as fuel for the body. It is recommended to eat 1.5-2 hours before the start of the dance, and after it no earlier than 30 minutes. It is optimal to follow a protein diet or include more meat, eggs, and legumes in your diet (excluding junk food). There is no need to despair if there is no success in the first stages, because classes should bring you only joy!