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

To lose those annoying pounds, you can take different actions: starve, eat only apples, exhaust yourself with unbearable physical activity, or you can lose weight while having fun. You just need to dance!

If you choose the right dance style, you can achieve incredible success. The main thing is to dance regularly and enjoy it. So, you want but don’t know how to lose weight? Then - DANCE! The results will pleasantly surprise you!

Eastern dance

Eastern choreography helps to put your metabolism in order, normalizes the digestion process, which leads to the expected results: your waist becomes much thinner, the muscles of your hips, abdomen and back are strengthened. It is very useful for women to dance oriental dances: they help prevent diseases of the genital area.

In an hour of intense exercise you can lose 450 kcal.

Flamenco

Spanish passionate flamenco dance will help you strengthen your legs and back, your figure will become toned and slender. At the same time, the cardiovascular system is strengthened, breathing becomes rhythmic and deep.

In an hour of dancing flamenco, you can lose 650 kcal.

Latin American dances

Incendiary and rhythmic dances in the Latin American style will definitely help you become slimmer. By devoting at least a few hours a week to these dances, you can strengthen your muscles, straighten your back and build beautiful, elastic abs.

In an hour of Latin American dancing, an average of 900 kcal is lost.

Jazz Modern

Such a variety as modern jazz arose relatively recently. It incorporates several well-known styles - such as break, hip-hop, R&B, step. Not everyone can do modern jazz; it requires maximum strength, endurance and energy.

But as a reward, you will receive a loss of kilocalories in a record amount - 1000 per hour.

Strip of plastic

To perform the movements that make up a strip dance, you must have certain acrobatic skills and be able to do serious stretching. In addition, before starting to practice strip dancing, it would be a good idea to take a course in oriental or Latin American dances. In a word, this style is for prepared girls.

During active training, excess weight is burned, the muscles of the abdomen, legs, abs, back, and buttocks are tightened.

Losing 1200 kcal in an hour is what a tense, but so beautiful strip plastic will give you.

At home or in the studio?

It is not easy to answer this question. It all depends on your character, circumstances and other nuances.

Many people prefer to dance in the company of like-minded people - it’s more fun and effective, and having a coach will allow you to accurately master all the skills of the chosen style.

You may want a personalized approach. This is quite possible if you ask a dance and fitness trainer to develop a special program for you - of course, not for free.

An even more elite option is to hire a private trainer. Then you won’t have to adjust to someone else’s schedule: they will study with you in the studio or right at home when it’s convenient for you.

If you visit a gym or swimming pool, keep an eye on the advertisements: they often recruit groups of people who want to learn Latin American or oriental dances.

Finally, you can study on your own, at home, using the training course on disk.

A correctly selected complex will help you become slimmer in just a couple of months - of course, provided that you exercise at full capacity.

Olga Moiseeva for Women's magazine "Prelest"

Latina is an ideal fitness offer for those who hate monotonous exercises and want to lose weight without doing the same type of exercises.

There are many different workouts based on steps from Latin American dances, including options with a power part.
In principle, fitness Latina is different from meringue, salsa and bachata. You will learn the steps on your own and dance solo, whereas most dances in this style are paired. So you won’t have any problems finding a dance partner.
All you need are comfortable aerobics sneakers and a good mood.

Of course, not everyone can afford to take a break from their usual activities and go to a fitness club. It happens that video training is the most profitable option.

For home training, it is best to choose videos for beginners, which begin with setting up technique and learning steps. In the process of this work, you will receive your share of the load, and you will be able to progress in dance faster.

To help you - Latina: We lose weight by dancing. This is a great instructional video that makes it easy to practice right in your own home.
A Moscow instructor, a wonderful coach and simply an amazing girl, together with her team, will demonstrate a number of dance moves that include not only aerobics, but also Latin.
First you will have a warm-up, then the main part, where you will learn the movements step by step, and only then will there be stretching.

Popular “fitness legends” are often associated with club Latin. Very often, girls believe that hip rotations, mambas and other steps help sculpt rounded buttocks and strengthen their hips.
Yes, dancing will indeed strengthen your muscles a little, but you shouldn’t hope for serious muscle pumping. Small power blocks at the end of the session are designed to tighten muscles and reduce volume.
If you are interested in “sculpting the rear,” you won’t be able to avoid working out in the gym. Although Latin will really help speed up the results.
Do strength training a couple of times a week, and go to Latin classes two or three times.

The second popular myth is that to lose weight with Latina you need to not eat two hours before training and two hours after it. In fact, you can lose weight even if you eat before and after your workout.
Eat protein and vegetables, and you won’t have to abstain from food for so long. These workouts are best paired with a balanced diet containing moderate amounts of complex carbohydrates, protein, and vegetables.
Try the Mediterranean diet, or the three-fist system, but don't stick to a strict nutrition plan - you can slow down your metabolism and the effectiveness of your workouts will decrease.

Well, if you're still a little lazy, perhaps the following information about Latina will motivate you. A 65kg woman burns approximately 450kcal per hour of dancing, remains elevated for 2 hours post-workout, and has significantly improved posture by just the end of the third week of class. Try it, and the excess weight will come off completely without stress.

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 here, 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, since there is a lot of stress on the foot. 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 lose excess weight at home using videos, 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 need to start the lesson slowly, so as not to overstrain the 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 switch to a healthy diet. 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 help build 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 oriental and Latin American dances, and 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.

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. To do this, you don’t need any sports equipment or 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 with 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:

What is Oriental dancing, look at the photo below:

By choosing dancing for weight loss and practicing on video with experienced trainers, the results will not take long to arrive! Very soon your waist, if it does not become aspen, will certainly noticeably decrease in volume.

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 of 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”.

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 is not accompanied by pain, which often manifests itself in various situations. After training, you feel a surge of strength and apathy goes away. So breakdowns are excluded, only...

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.

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.

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.

An increasingly popular “mixture” of elements of 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.

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.

Did you know?Choreographers identify about 50 varieties of 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.

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.

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;

Did you know?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.

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.

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

Important!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.
• There is a dance for each problem area. 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.

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

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

Dancing for weight loss at home are a fairly effective way to lose weight. By dancing, you not only eliminate extra pounds, but also make your figure more precise and beautiful. Today, many people sign up for weight loss classes at dance studios, where a professional instructor will explain and tell you how and what movements need to be done in order to achieve the desired effect. But, unfortunately, not everyone can afford it.

What dances help you lose weight quickly at home? These include oriental, Irish, Latin, Latin American and other types of dances. The first and last options train, the second has a positive effect not only on the stomach, but also on other parts of the body, the third is a set of movements that will help you lose extra pounds from the buttocks and thighs. Latin dancing will also help pump up your belly.

Absolutely everyone loves to dance. Some people do it better, some do it worse. But everyone can master a few steps. What dances should you do at home to lose weight quickly and without harm to your health? For example, it develops plasticity, and Latin American dances are quite energetic and rhythmic. Extra pounds will gradually disappear if you exercise regularly.

You should not practice dancing without prior preparation. Before starting classes, you need to warm up properly, warm up each muscle and only then start.

It is worth noting the following benefits of losing weight using a dance program at home:

• Home training for weight loss can be done at any time convenient for you, and you do not have to adapt to the instructor and group, postponing your more important matters.
• You won’t have to pay anything for this method of losing weight, since you will practice at home using videos on the Internet, and the classes will be effective.
• All muscles take part in the dance process, so you don’t have to think about removing extra centimeters from your thighs separately and separately.
• Dancing is a lot of fun; this activity will not only help you lose weight, but will also bring you a lot of pleasure.
• In addition to a slender and toned stomach and other parts of the body, you will get healthy and strengthened muscles.
• Dancing will help you relax.

In addition, during the classes you will master a lot of beautiful movements that you can later show off at any party. It is also worth noting that during dancing, blood circulation significantly improves, lymphatic drainage increases and thus, with the help of intense movements, excess fat deposits are burned. Below we have selected the most interesting dance styles that are perfect for losing weight.

Zumba

Belly dance

Salsa

Dance aerobics

Hip-hop

Irish step

So, with the help of dance exercises. It's not that difficult if you follow the instructor's advice. And it doesn’t matter whether you went to dance with a professional or just watch videos on the Internet. First, you need to carefully read the general recommendations for dancing.

Important rules before starting training:

• Never begin active movements during training without prior preparation. First, warm up your muscles with special exercises, and only then start training.
• Choose exactly the weight loss dance that you like. Irish, for example, helps to form correct posture, oriental and Latin movements help train the stomach, and so on.
• Find the most suitable place for dancing. This could be a spacious living room or a large corridor; it is advisable that you see yourself in the mirror during training.
• Eliminate all factors that irritate you. Turn off your phone, send your pet to another room, and it is advisable that you are alone at home, so no one will distract you.
• The shoes and clothes you will dance in should be comfortable. If you are working out at home, wear socks (only if the floor in the house is not slippery), elastic shorts or leggings and a loose T-shirt.
• If you have eaten beforehand, wait an hour or an hour and a half before you start moving.
• For effective weight loss, turn on rhythmic fast music that you like.
• Don’t expect phenomenal results from your first lesson, because at first not everything will work out, the main thing is to enjoy the process.

Anyone can learn to dance if they want. Therefore, remember that the main thing in this matter is numerous training sessions.

If you don’t know how much time you need to exercise to lose weight, then the best option is to exercise for 2 hours 3 times a week or 30 minutes 5 times a week. After training it is necessary. Just don't overdo it. Especially the first time.

On a note! There's no point in dancing if you open the refrigerator after class and start emptying it. Eat small portions 4-5 times a day, preferably healthy foods.

The biggest advantage of this method of losing weight is a great mood. After all, dancing classes charge you with energy for the whole day. With their help, you will not only lose weight, but also gain self-confidence.

Contraindications for dancing

If you want to quickly lose weight through dancing or fitness, you should know that these activities have a number of specific contraindications.

The main ones:

• The presence of certain diseases (renal failure, cardiovascular diseases, chronic and similar). In this case, dancing can cause serious damage to your health.
• Pregnancy and lactation period. During pregnancy, you should under no circumstances lose weight, especially exercise your abdominal muscles, as this is fraught with unpleasant consequences not only for you, but also for the baby. And during breastfeeding, playing sports is fraught with milk loss.
• In case of problems with the respiratory system, dynamic dancing is not recommended, as it can aggravate the disease.
• If you feel unwell, have a cold or have a high temperature, it is not recommended to dance.
• During the menstrual cycle, you should not do physical activity, as you may experience bleeding or severe stomach pain.
• Varicose veins, hernia, certain neoplasms, and vertebral displacement are obstacles to some dance movements.
• If you have joint problems, scoliosis, have had knee injuries, or are first-degree obese, then pole dancing is not recommended for you.

Today there are many types of dances for weight loss. If you wish, you can take private lessons from a professional, study in a group, or study on your own at home. The main thing is to follow certain rules and have fun. And if you have certain contraindications, consult your doctor.

Thus, dancing is one of the most effective and enjoyable ways to lose weight. They not only help you get rid of extra pounds, but also have a positive effect on your health. So, you will look younger, fresher, fitter. Your muscles will be toned.

Note! If you feel worse after exercising, consult your doctor immediately.

In addition, a person who is into dancing will be able to impress anyone on the dance floor during a party or corporate event without any problems. And if you choose the type of dancing that you like most, then the exercises will bring pleasure and improve your mood. And the main thing is that you don’t have to exhaust yourself with unbearable diets or spend a long time in the gym.