Do they lose weight from dancing. dance to lose weight

Trying to reset excess weight many people agree to experience all kinds of diets, train in gyms or run in stadiums. Why not use dancing for weight loss? It turns out that there is such a direction. After all, any dances are movements, and active movements help to lose weight. overweight. This is a kind of exercise, you just need to choose the right music and suitable dances.

At the same time, dancing does not require special training and any equipment, only your desire. Properly selected dances are able to correct the figure, since each direction involves different groups muscles. Dancing for weight loss can be done in special sports complexes or at home.

The effect of dancing on the body

Scientists have proven that, in an hour of dancing, the human brain produces the hormone of happiness endorphin as much as he would have received by eating two bars of chocolate. And, as you know, good mood helps to improve the metabolism in the body. During such exercises, the load on the vascular and lymphatic systems is reduced, regular exercises help strengthen the heart muscle, and calories are effectively burned. Those who love to dance live much longer than those who consider it a waste of time.

But don't just rely on dancing. They are only able to speed up the process of losing pounds, make it more enjoyable. The very same weight loss should occur due to proper nutrition and compliance with the regime.

What to choose?

What dances help to lose weight? Everything, but it is recommended to give preference to single species. This is due to the fact that when we work in pairs, we train memory and the ability to interact with a partner more than muscles. But various single compositions are able to “pump up” various muscles of the body.
The following dances will help you not only lose weight, but also develop flexibility and plasticity.

• The eastern direction helps to normalize the metabolism in the body, helps to get rid of extra pounds, strengthen the muscles of the shoulder girdle, abdominals and back. Plus, this type of dance has a beneficial effect on the reproductive system of women. Loss - 450 kcal / hour.
• Latin American Rhythms. Very fiery and energetic. Fast rhythmic movements help to get rid of extra pounds. During training, all muscle groups will be involved, which allows you to align your posture and pump up the press. Loss - 900 kcal / hour.
• Flamenco - helps to tone all the muscles of the legs and back. With regular exercise, weight begins to return to normal, while improving the work of the cardiovascular and respiratory systems. Loss - 650 kcal / hour.
• Jazz-modern is a new trend that emerged in America and brought together many movements of hip-hop, R&B, tap, break, etc. Very energetic movements require maximum endurance and impact. This contributes to the speedy weight loss and the development of all the muscles of the body. Loss - 1000 kcal / hour.
• Strip of plastic. Let's say right away that these classes are not suitable for unprepared people. This direction includes Latin and Oriental elements, in addition, you need a "stretch". They are also called erotic-acrobatic sketches. During training, all the muscles of the abdomen, buttocks, back, legs are involved. Loss - 1200 kcal / hour.
• Zumba's specially designed weight loss classes deserve special attention. Their founder is the Colombian choreographer Beto Perez. It was he who, in the 80s of the last century, came up with the idea of ​​doing various exercises in incendiary Latin music. These classes are equated with cardio training, since Zumba movements have a beneficial effect on the human cardiovascular system. These weight loss exercises contribute to weight loss, develop and strengthen the muscular system, and give a good mood. Loss - 1000 kcal / hour.

How and where can you do it?

• Depending on the chosen direction, you can find a suitable club in the city and sign up for a circle there.
• In some cities there are special fitness centers where you will be offered to develop a program for you personally, taking into account all the characteristics of your body.
• Hire a personal trainer and train with him at home or in a club.
• Usually, groups are recruited at swimming pools and sports complexes for those who want to lose weight with the help of Zumba, shaping, Latino and "East".
• The simplest thing is to find the disk “Dancing for Weight Loss. Video lessons” and study at home, in a relaxed atmosphere.

We lose weight fun

Would you like to know how to lose weight through dancing? To do this, you must adhere to the following rules.

1. Choose the type of activity that you enjoy.
2. Training should be regular. It is recommended to do it in the morning or in the afternoon, for an hour and a half. In the early days, do not overload the body too much, otherwise the next day will be difficult.
3. An hour and a half before and after training, you should refuse to eat, you can drink at any time you want.
4. If you are not confident in your abilities, it is better to turn to professionals, at least at first. For classes, you should choose the most comfortable clothes and shoes.
5. Refuse to work in "special women's days”, in time of illness, if your head hurts or you feel weak, when elevated temperature body.

That's all the rules. Do these exercises help you lose weight? The answer will be positive if, at the same time as regular exercises, you follow the daily routine, eat right or follow a non-strict diet and enjoy the exercises!

Dancing is one of the most enjoyable methods of losing weight. Almost all types contribute to the fact that the body becomes slimmer, muscles are tightened, tissues receive the necessary nourishment, and blood circulation becomes better.

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

If the plans are to reduce weight with the help of such activities, then the diet should be changed. The calorie content of the daily diet should not 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.

It is not necessary to follow a strict diet, but it is still worth controlling portion sizes. It is also necessary to limit the consumption of sweet foods and products, flour and bakery products, carbonated and sweet drinks, spicy, salty and smoked products.

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

Action on the body

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

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

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

After class, you can immediately notice how strength is added 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 rises. By the way, dancing for weight loss helps fight overeating and the constant use of sweets.

Contraindications

No matter how much you want to do it, there are contraindications for such a load. They also depend on the types of training.

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

1. chronic or acute diseases;
2. high pressure;
3. recent surgery;
4. diabetes;
5. disorders in the musculoskeletal system.

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

Kinds

Not in all types of dances there is 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 involved and calories are burned. Among these, the following types of dances are the most effective.

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

The goal of Zumba is to engage all parts of the body. Learning takes place during the training, because the lesson is conducted at an uninterrupted pace, which serves as a great intense load.

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

So, for a workout, up to 600 Kcal can be burned. Thanks to Zumba, the likelihood of development is reduced, body plasticity, posture and stretching are improved.

Belly dance

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.

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

Performing hand movements contributes to the tone of the shoulder muscles. Since many movements are performed on half-bent legs, the gluteal muscles also work and become stronger.

The load performed during oriental dances is considered moderate, but nevertheless the body loses calories. For an hour of such training, you can lose from 500 kcal. Therefore, regular training allows you to lose up to 2000 Kcal per week, which is essential when losing weight.

Latin American

Singles Latin American dances is a great way to lose weight. Almost all the muscles of the body are involved in the training process, but the legs and hips lend themselves to the greatest load.

For those who want to get rid of cellulite and excess weight, it is definitely worth doing the Latin American style. So, you can choose lambada, samba, salsa and many others. For an hour of such a lesson, you can lose up to 500 Kcal!

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

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

Which ones to choose?

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

• Flamenco. This style makes it possible to tidy up the body, in particular, the back and legs. Regular exercise also helps to lose weight, stabilize the work of the heart and respiratory system. For an hour of classes, it is realistic to spend up to 600 Kcal.
• It is clarified right away that only trained girls can practice this style, since it includes elements of oriental and Latin dances, as well as stretching. During the class, I especially work legs, buttocks, back and abs, and for an hour of work you can spend 1200 Kcal.
• Jazz Modern. In this direction, step, hip-hop, R-n-B, break and other styles are combined. The movements in the dance are performed energetically and require a lot of strength and stamina to complete them, but the results in losing weight 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-intensive, interesting and complex. The Irish style involves the legs, hips, stomach and back, so the process of losing weight is effective. With this load, you can short term get yourself in shape.

How to practice at home?

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

Pole dance, or pole dance (pylon, as it is also called) includes all types of loads - power, aerobic and stretching, as well as elements of acrobatics. Therefore, everything begins not with the approach to the pylon, but with basic exercises on the mat, aimed at developing all muscle groups. groupies pole dance they say that during the dance such muscles work, the existence of which you did not even suspect in ordinary life! But they will definitely start to hurt after the debut lesson.

As a rule, girls who are without a good physical training come to the first pole dance lesson, discover in themselves the desire to go in for sports and tone their muscles - otherwise how to perform all these complex, but such sexy pole tricks?

reggaeton

Popular

Incendiary reggaeton is a dance that requires good physical preparation. It appeared in Panama and Puerto Rico, but soon became widespread, first in Latin America, and then throughout the world. Unlike smooth salsa or bachata, regggenton is based on a hard and fast rhythm, so after class you can literally squeeze out a t-shirt!

The main load during the dance goes to the legs, hips, buttocks, and if you dream of a round pumped up butt, choose reggaeton. By the way, this dance is also great for burning fat, since during the active “shaking” all the muscles work and your body receives a high-quality cardio load.

Belly dance

Belly dancing is most often associated with rather plump oriental beauties who have something to "shake". Drop these prejudices and boldly go to classes if you dream of a pumped-up press. During the dance, the stomach is constantly tense, the oblique muscles work especially actively, which are not so easy to pump even in the gym.

Moreover, belly dancing will help to work out the thigh muscles without doing the boring classic squats. So buy soon oriental outfit with ringing monists and forward!

Irish step

Irish step is deservedly considered one of the the best dances for weight loss. It will replace you with jumping rope, and running, and step aerobics ... In a word, Irish dance - interesting option cardio for those who can't bring themselves to go for a morning jog.

True, the upper body is practically not involved in it, but if you dream of slender and toned legs, then this type of dance is definitely for you!

Flamenco

Passionate spanish flamenco is able to use all the muscles of the body, providing your body with a uniform load. The dance is very fast paced and has a lot of different movements, so you definitely won’t be bored in class.

Firstly, the muscles of the arms and shoulder girdle will tone up, and secondly, flamenco requires perfect posture, which means that dance is very useful for the spine. And finally, flamenco is all about plasticity and fluidity of movement that won't hurt anyone.

It is absolutely physiological, with an optimal load on all muscle groups, a safe sport. Consider why dancing is ideal for the formation of a beautiful, proportional figure.

Physical reasons:

1. Dancing, a woman gives a uniform load on all muscle groups, even those that other sports cannot reach. Not only subcutaneous fat is burned, but internal adiposity of organs is also eliminated.

2. Dancing is safe. Choosing from a variety of types and directions of dance, each woman can choose the type that not only has no contraindications for her personally, but also helps to restore health.

3. The alternation of tension and relaxation alternately of all muscle groups is an excellent combination of strength and cardio loads.

4. Dancing helps to improve blood flow, lymph flow, and eliminate congestion in the body. Some types of dance are a gentle massage of the internal organs, which stabilizes their work.

5. Thanks to the normalization of work, first of all, of the gastrointestinal tract, metabolism improves. The body itself regulates the amount of healthy fat, and breaks down and removes the excess.

6. Dancing contributes to the normalization of the daily routine. The need for a morning workout, breakfast, drinking water, timely meals, warming up during the day and relaxing exercises before bed hone beautiful forms.

7. Dancing forms a royal posture. A woman with a straight back and a high head is slimmer both visually and in fact.

8. After all, it's enjoyable exercise stress which promotes the burning of excess fat.

Metaphysical reasons:

1. Dancing woman begins to love himself, to take care of himself. A dancing woman will not allow herself to eat junk food, not get enough sleep, she monitors her health, cherishes and cherishes herself, her beloved.

2. Dance contributes to the normalization of energy metabolism in the body, due to which the work of all internal organs improves, mood improves, weight decreases.

3. A woman begins to love her body and accept it. As a result, the fat that the body has accumulated to protect not only from the cold and hunger, but also the aggression of the hostess against itself is no longer needed.

4. In dance, a woman reveals her femininity. At the physical level, this is expressed in the normalization of the hormonal and reproductive systems. Stabilization of the level of hormones in the blood helps to get rid of fat accumulations in the abdomen, back, shoulders, and the disappearance of cellulite.

You can practice dancing on your own with the help of video lessons, or in a group. For beginners, classes in a group are better - the teacher will explain and show how this or that movement is performed. In addition, the group is an opportunity to find new friends and like-minded people.

Dance is a sport that works on all levels. Starting to dance, a woman is not only guaranteed to transform her figure, but also heal both physically and spiritually.

Since ancient times, people have expressed themselves by dancing. Dance is one of the most ancient forms of art, it is a way to tell people around you about your emotions, to perform a ritual, with the help of body movement, people even communicated with deities. Today dance is a way to demonstrate your sexuality, a beautiful figure, to cheer yourself up. 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 be liberated and left 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 opportunities.

Dance lessons at home good way lose extra pounds that have accumulated after childbirth, because a young mother cannot always leave her baby. Pleasant music and rhythmic body movements will cheer up both mom and baby. So, which dance to choose for weight loss, of course, the one that you like: belly dance will help get rid of extra centimeters at the waist and strengthen the press, incendiary Irish dances will slender legs and buttocks, and sexy strip dance engages all the muscles.

Dancing is a good alternative to low-calorie diets. Their effectiveness for weight loss is confirmed by many experts, including psychologists. Moving to music always releases endorphins, elevates mood and relieves stress, unlike the feeling of hunger that accompanies all diets. Diet stress is bad for health. In terms of its effectiveness for weight loss, dancing can compete with fitness: for one dance lesson fat is burned as much 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 not be overestimated:

• with their help, the muscles of the abdomen, priests and thighs are strengthened;
• increased blood flow in the abdomen;
• intimate muscles are strengthened;
• getting better women Health, including childbearing function;
• the joints become more mobile, the spine is strengthened.

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

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

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

How to lose weight and have fun

Weight loss will be more productive during more rhythmic workouts. Before you decide for yourself which dances to do at home to lose weight, you can visit trial lessons in the studio, they are usually free. For those who do not have time for this, you can recommend video tutorials.
It is important to achieve results in losing weight, create at home comfortable conditions for this, namely:

• choose a spacious place in the apartment so that the pieces of furniture do not interfere;
• prepare comfortable clothes and shoes;
• choose the right music
• It is better to spend the first lesson alone with yourself so that no one embarrasses or distracts.

Well, if there is a mirror in the chosen place, it will help to work out the movements and see the flaws. It is better to turn off the phones, one call can change all plans or distract from training. The choice of clothes for dancing has great importance to set his mood and admire his reflection in the mirror, the outfit should be sexy and emphasize every movement, then the benefits of training will not only be for weight loss. Shoes are also of great importance, they should be comfortable and better not new, so as not to get blisters. To create a mood when performing flamenco, you can decorate your hair with flowers; when performing an oriental dance, a scarf tied around 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 need to eat no earlier than half an hour later and only healthy food: protein and vegetables;
• before the start of classes, it is also not recommended to eat, 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 not everything works out, there is no need to be upset, at the next workout, the movements will be more confident, and the muscles will be stronger.

Caution won'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 attending physician should influence the choice of dances for weight loss, 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:

• with 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;
• if there is a displacement of the spine or hernia.

People with a history of:

• scoliosis;
• joint and ankle injuries;
• severe obesity.

You can not engage in any kind of dancing during pregnancy, during acute respiratory diseases, accompanied by fever, and if you have previously experienced cramps in the limbs. Everyone else who wants to lose weight is welcome to the home dance floor!

Making a choice is hard enough

If you haven’t had to do it before, it’s difficult to make a choice and decide which dances help you lose weight quickly. In fact, any dance will help to lose weight, the main condition is the regularity of classes.

It is better to help get rid of excess weight single exercises than paired ones. This is due to the fact that during pair training, you have to focus on the partner and his movements, while individual lessons attention is paid to how the muscles of the body work. What to look for when choosing? On which zone you need to lose weight and which muscle groups to strengthen, do not 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 weight loss, but when choosing them, contraindications should be taken into account;
• flamenco for graceful and passionate women, it will help increase the tone of the leg muscles and strengthen the buttocks;
• plastic strip consists of elements of Latin American and oriental dance, with its help you can not only demonstrate your sexuality, but also get rid of your stomach, strengthen your back and tighten the muscles of your buttocks.

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

The advantage of belly dancing is that it does not require any special conditions. 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. Mastering oriental movements is not so difficult, video lessons will help. Do right choice in favor of any of the directions, you can only try his movements and feel inspired. Home dance classes are not demonstration competitive performances, so do not be upset if the movements are clumsy. Regular training will help you gain experience, and then excess weight will disappear, your gait will become graceful, your back will be straight, and a mischievous light will appear in your eyes.