What dances help to lose weight and which dance directions are better for a teenager or an adult. Dancing for weight loss: training at home, general recommendations, video tutorials

⁰

Since ancient times, dance has accompanied almost every event in a person's life: the birth of a child, a wedding, a funeral, the beginning of a war, religious rites.

Rhythmic movements to music today help people express their emotions in body language. And in recent times Dancing began to be used as an effective and enjoyable way to burn extra calories and keep fit. From a modern girl, you can increasingly hear "I lost weight with the help of dancing."

Such useful dances

So is it possible to lose weight with the help of dancing? Undoubtedly, running, aerobics, exercises in the gym burns extra calories. But not everyone is sure whether it helps to lose weight, for example, belly dancing or other types. But each style is useful for creating a slender figure, and for maintaining muscle tone, and even for improving blood circulation, training the respiratory system. The skin is tightened and becomes more elastic, posture improves.

Dancing- this is not only physical activity, but also a great way to get rid of negativity. Even if you have Bad mood, don't skip class. Dance will work better than any antidepressant, and bad thoughts will leave your head on their own. The whole secret is that while dancing, the brain releases endorphins, hormones that lift your mood. Dance, and you will lose the desire to seize stress with high-calorie cakes, buns and sweets. Believe me, your figure will love it!

Choose the type of dance

Today there are so many dance clubs and schools that it is easy to get confused when choosing a style and direction. Let us dwell in more detail on how exactly they influence us. different kinds dancing.

Waltzes, foxtrot and tango first of all, form the correct posture and Beautiful legs, and also help to develop the plasticity of the body.
East Dance and incendiary samba particularly beneficial effect on the health of the female pelvic organs. Is it possible to lose weight with the help of belly dancing? Of course!
dynamic movements in street style hip-hop help to spend the largest number calories, which means actively losing weight.
If your problem area is your hands, it will do. flamenco, where they are most active.
It is difficult to name a dance that would develop femininity and plasticity better strip dance. And given that classes are held in shoes on high heels, all muscle groups are tensed, keeping your body in balance.
All areas of the Latin American group - salsa, bachata, mambo and others- increase endurance and develop coordination of movements due to the fast dance pace.

Let's start dancing

Now, when the question “Does dancing help to lose weight?” solved, it remains only to begin. The main thing is not to postpone this step until Monday, next month or next year. First of all, find a dance school that suits you, choose the direction you like and visit trial lesson. It is important to enroll in a group of your level: if you are not already a beginner in dance, feel free to join the advanced ones. And vice versa, it is worth getting acquainted with dancing in a beginner group.

What you need to know about dancing

If you are determined to do dancing for weight loss, remember a few tips.

Dancing is a must. Only in this way we lose weight dancing, overweight go away, and the muscles tighten.
Even the most active type of dance will not bring effective results if you eat the wrong way. You don't have to be on a diet, but should monitor daily calorie intake.
Dancing, like any physical activity, has its contraindications. Before starting classes, it will be useful get a doctor's advice.
Do not be discouraged if not all steps turn out to be elegant and precise at once. Relax and dance for yourself, for the soul, and you will hone the technical points over time.

I hope you have no doubts whether oriental dance, Latino, hip-hop or strip dance helps to lose weight. So, decide on a direction and sign up for dance school right now! Now you know how to enjoy weight loss.

Every woman dreams of having a slim figure, but not everyone can afford to follow strict diets, because as a result, you can gain more serious problems with health. But do not despair, because there are much more pleasant methods of losing weight, for example, dancing.

You can use diets for weight loss up to 30 years, since at this age the body recovers much faster and returns to normal, but after overcoming this line, a significant slowdown in metabolism occurs, and without physical activity simply can't deal with the problem.

If you want to drop a couple extra pounds it is with the help of dances that you should choose the most suitable option for yourself. We can say that at its core, dance is a set of rhythmic movements, due to which there is a more accelerated consumption of excess calories. Therefore, the more you move, the faster the process of losing weight will take place.

We can conclude that absolutely any kind of dance can help in the difficult fight against excess weight. However, the most effective are those that include intense and fast movements. If it is not possible to visit sports clubs and dancing classes, you can do it much easier - arrange a dance club at home, because it will be enough just to download video lessons on the Internet and practice for your own pleasure.

Most importantly, do not forget about the warm-up, during which an intense warm-up of the muscles is carried out and it will be possible to avoid injury. When choosing dances, personal sympathies should also be taken into account. It is necessary to stop the choice not just on effective dances for weight loss, but on those types that you like the most, otherwise the classes will get bored very quickly and it will become much more difficult to get a slim figure.

You can safely opt for delightful and bewitching oriental dances, which will help not only in the fight against excess calories, but also give smooth movements, the gait will become more feminine. Bachata, salsa, intense go-go, and of course, strip dance will also be an excellent choice. The most important thing to remember is that only those workouts that will bring pleasure will not be able to quit after the first lesson, and in a relatively short period of time, you can see a positive result.

Today, more and more girls are trying to find dances with which you can correct the abdomen or hips, because these are the most problematic parts of the body. However, the most important thing here is to take into account the fact that the human body has a truly unique structure, and at the time when weight gain occurs, it is not possible to get fat as we would like, because in this case genetics “rules the ball”. Also, excess fat will go away in an order that is completely independent of the desires of a person.

It is practically impossible to carry out intensive burning of existing body fat in only one place. That is why, when choosing dances for weight loss, choosing the option in which many movements are performed either with arms or legs, it will only be possible to increase muscle tone in this area, and the process of losing weight will take place in the order that nature has established.

Dancing for beginners

First of all, it is necessary to take into account the fact that dancing will help to achieve the desired result only if they are practiced regularly. It is necessary to draw up a schedule of classes - for example, three times a week, while each workout should be about 40-60 minutes. If you can’t devote so much time to class, then training can be done five to six times a week, but now for 20-30 minutes.

Training can be done quite easily not only in the morning, but also in the evening, most importantly, wait some time after a meal - the interval between eating and training should be at least one hour.

In order not to start gaining excess weight again soon, it is recommended that after a workout, you should not eat any fatty or carbohydrate foods for about 1.5 hours. During this period of time, if there is simply an irresistible desire to eat something, it is best to opt for protein foods (milk, a variety of dairy products, meat, fish, poultry) or fresh vegetables. The most effective exercise will be if you drink a cup of coffee before training, but without adding sugar and cream.

To start dancing, no special training is needed, because a simple desire will be enough. Scientists managed to prove that during a lesson (30 minutes) dancing human brain begins to produce the same amount of endorphins as after eating two bars of chocolate.

Can dancing really help you lose weight?

Today, almost all modern fitness clubs offer specially designed for weight loss dance programs. Main Feature of such classes is that the trainer selects all movements taking into account the individual characteristics of the client's body structure, and of course, the general state of health will be taken into account. However, such a program has one significant drawback - it is quite difficult to really learn how to dance, since the whole thing will be limited to only the simplest movements.

Oriental belly dance helps to significantly strengthen the muscles of the buttocks, thighs and abdomen. This type of dance is one of the most popular, because with its help you can not only lose a couple of extra pounds, but also perform a soft and effective massage of the internal organs of the small pelvis, which in turn has a positive effect on the overall health of a woman.

Latin American dances (bachata, merengue, salsa, cha-cha-cha, rumba, jive) are very energetic and therefore energy-intensive. At the same time, there is a great opportunity to learn how to properly hold your back, tighten your abdominal muscles and pump up your leg muscles.

The least effective in the fight against excess weight are precisely ballroom dancing(quickstep, slow foxtrot, viennese waltz, tango). Indeed, in this case, all movements should be as smooth as possible, which does not have the most positive effect on extra calories, but at the same time, the muscles of the arms and back are perfectly worked out.

Hustle is pair dance, which is performed to almost any energetic music. This type of dance combines some elements from modern and Latin American dances. Complex training helps to effectively increase muscle tone and improve body plasticity.

It is Irish dances that are very effective, since such a set of exercises belongs to intensive dance aerobics, which helps to burn extra calories much faster. The most important thing is that the classes are regular, because in this way you can not only lose a couple of extra pounds, but also significantly improve the functioning of the nervous, cardiovascular and respiratory systems.

Jazz modern is a fairly new dance direction, which originated in the United States. This type of dance includes almost everything modern trends- this is break, and hip-hop, and rock and roll, and step, and techno. Such exercises will help not only in the fight against excess weight, but all the muscles of the body are perfectly worked out, plasticity improves.

Many modern girls opt for strip plastic, which includes stretching, latino, and some elements from oriental dances. Such a dance can replace a full-fledged workout, during which the muscles of the legs, arms, abdomen, buttocks, and chest will be involved.

The most important thing is not only to choose perfect look dance, which will help get rid of excess weight but also choose the right shoes. In fact, the clothes in which the training will be carried out do not have of great importance, enough that it will be convenient to move. What is more important is the right shoes.

Shoes should have a smooth sole that will easily slide on the parquet, sit perfectly on the foot, be soft, however, by no means rubber. It is important to remember that the quality of the shoe will have a direct impact on the refinement and ease of movement. That is why professionals advise choosing shoes with suede treated soles, as it is able to provide the desired level of friction.

Such shoes can be easily purchased at the store, while during the fitting it is necessary to remember that very soft leather is used for their manufacture, therefore, it quickly takes the shape of the foot. If the size is not chosen correctly, the shoes can be very worn out and literally fly off during the dance.

Of course, a couple of workouts for an hour are not able to give a stunning result, you can lose a couple of extra pounds and tighten your muscles, but in the event that there is a global task of losing weight, you must also go in for sports in parallel and monitor your own diet with increased attention.

It is the combination of dancing, anaerobic exercise and proper nutrition able to give the desired result. In addition, dancing can help you learn how to master own body, over time, ease of movement, dexterity and feline grace will appear.

Home dances for weight loss

As a rule, the maximum load will be provided with a rhythmic single dance, during which almost all muscle groups are involved. For example, if there is a need to remove a few centimeters from the waist and abdomen, to correct the shape of the hips, then simply ideal option there will be a choice of oriental dances, which at the same time significantly improve posture.

But, first you need to properly prepare for the upcoming home workouts - choose the most appropriate dance, since classes should also give pleasure, create conditions for training at home, choose the right shoes and clothes for classes.

The place where you have to dance should not cause discomfort - it is desirable that the room be bright and spacious enough. It is simply ideal to have a large wall mirror, which makes it much easier to see your own mistakes.

It is necessary to choose the right shoes and clothes. Of course, most women doing it at home do it in old "pants", but in some cases it is a beautiful suit that means half the battle. Also importance music also has - it is worth stopping the choice on those compositions that are simply impossible to resist. Don't be afraid to experiment.

In order for dancing to really help you lose weight, you need to pay special attention to your own nutrition - food should be perceived as a fuel that gives energy. After all, there will be absolutely no benefit from dancing if, after a workout, you eat half of the food supply from the refrigerator.

Of course, the first time it may not work out at all, but the most important thing is not to despair and gradually move towards the goal and soon not only complex “pas” will turn out, but a wasp waist will appear, the movements will become smoother and more graceful, and most importantly, self-confidence will appear.

Before training, you can also use safe energy drinks - this is giving vigor, vitamin B, ginseng, and of course, plain water.

Among the advantages of home dancing is not only the fact that extra centimeters at the waist gradually melt, but they also give good mood, a charge of vivacity and positive, because people who regularly dance are not angry and gloomy, they radiate cheerfulness and a positive attitude.

Regular training, sports, proper and balanced nutrition - all this can give not only a beautiful and slim figure, but also excellent health.

Are you worried in advance how to get back in shape after the New Year's feast? Dancing is the most enjoyable, emotional and interesting way to beautiful figure. But what kind of dances will help us find the perfect body the fastest?

Zumba

Zumba is not really a dance, it's more of a dance fitness. This is an aerobic workout based on rhythmic movements performed to incendiary music. This is a mixture of salsa, cumbia, flamenco, calypso, mamba, rumba. This is not only useful and energy-intensive, but also really fun!

Effect. Training involves all muscles, but the main load falls on the lower body - legs and buttocks. Zumba develops plasticity, flexibility, endurance, trains respiratory and cardiovascular system and, of course, improves mood.

400–500 kcal.

Difficulties. None! In fact, this is the only type of dance for which you do not need any special physical training. At the end of the lesson, you do not need to combine the learned ligaments into beautiful dance, you can improvise, and the coach 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 so you know what zumba really is:

Pole dance

A pole dance (pylon) will allow you not only to relax and surprise your loved one, but also to lose weight. Classes include all types of load: power, 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 (the muscles of the arms and shoulder girdle work, the abs and muscles of the back, legs and buttocks, as well as the calf muscles), improve flexibility, stretching, and transform posture and gait. Exercise has a positive effect on the functioning of the cardiovascular system.

After a few sessions, you will notice that you have become more graceful, feminine, self-confident. Pole dance helps to get rid of complexes, to feel attractive and sexy.

How much can you burn in an hour of training? 450-450 kcal.

Difficulties. You cannot master pole dancing in one, three or even five lessons. This is hard work that requires perseverance, aspiration, and patience. A beginner can start training, but it’s still better to have a good stretch 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 effort!

This short pole dance video will prove to you that pole dance is much more than just an erotic dance.

Belly dance

Belly dancing is one of the sexiest and sensual dances. Do you think it does not contribute to weight loss, since only the stomach is involved in it, and all movements are smooth? In fact, many muscle groups work during belly dancing, and this is very effective method to tighten the figure and lose unnecessary kilograms.

Effect. Of course, the abdominal muscles are the hardest. The oblique muscles are especially active, 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, 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 direction, but at the same time, the load on the 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 at least every day - you do not need rest between workouts to restore muscles.

Video of a bewitching belly dance:

Irish step

If your the main problem- these are legs, try to sign up for Irish step. These dances will replace your running, jump 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 Irish dances performed to traditional Irish melodies: reels, jigs, hornpipes.

Effect. This is the perfect dance for those who want to really pump up their legs. Relief, tightened, slender hips, calves, buttocks - this is the main result of Irish step classes. In addition, this type of dance helps to pump up the press, correct posture, develop respiratory system and strengthen the heart muscle. The dance is very rhythmic, which means that at each training session you will have to sweat a lot, but as you know, 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 do not know what the sense of rhythm is, it may be difficult for you to keep up with the pace of the dance.

Irish step is a serious dance that cannot be learned in a couple of workouts. Keep in mind that you will quickly master the Irish step if you have never done other dance styles. The fact is that classical choreographic training sometimes prevents the body from remembering the positions of Irish dances, so it's better to start learning from scratch.

When you dance just like the girl in the video, you will no longer have a single extra gram:

Latin American dances

Incendiary, energetic, emotional Latin American dances- this is definitely what you need for fast fat burning. 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. Besides most of Latin American dances are performed in pairs, which means that during the dance you can’t be lazy so as not to let your partner down.

Effect. During training, all muscle groups are involved, but the emphasis is on the press, hips and buttocks. You will learn to keep your back, monitor coordination, move plastically and feel your body. Latin American dances will tighten the figure and help get rid of extra pounds. And of course, incendiary dances It's 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. You have to give 100% to see the result.

Take a look, would you like to dance salsa just like professional dancers do?

And bachata is quite simple in choreography (which is especially important for beginner dancers). So much so that even people with some physical features can perform it. Actually, bachata is known as a healing dance that helps strengthen muscles after injuries.

Flamenco

A dance that makes not only the legs thin, but the whole body. Passionate spanish dance flamenco sets very fast paced 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 are taught to beat a fraction, keep their back straight and arch their hands. After a couple of months of training, the hips and buttocks lose weight, and the calf muscles acquire a beautiful relief. Plus, dancing will get rid of excess fat in the arms and neck. Turning and twisting while dancing works your back muscles, so you get great posture and say goodbye to spinal problems. Flamenco classes will make you more graceful, plastic and light.

How much can you burn in an hour of training? 300–400 kcal.

Any dance is a pretty strong load. However, there are such types when the dance requires more return and physical costs. As a result, all metabolic processes in the body occur faster, and the process of losing weight starts automatically. To achieve desired effect- to make the body plastic and lose extra pounds, you need to choose the right type of dance.

What dances help to lose weight

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

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

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

Of course, one should not expect that the effect will be instantaneous, since dances have as their main goal, after all, artistic and choreographic development, and not weight loss. To feel tangible changes in your body, you need to go to classes regularly and not skip them. So, experts recommend following this sequence - at least four times a week. However, it often happens that lessons in one or another type of dance are given only twice. In this case, it is worth going for a little trick to achieve the desired effect: sign up for another type of dance, and as a result everything will be perfect. And you will master two types of dances at once, which will greatly expand your physical capabilities.

What should be considered in order for the effect to be long

Even if you go to the dance several times a week and already feel that you have noticeably lost weight, this does not mean that you can start to increase momentum and eat 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 dances is that they give a feeling of comfort, calmness and fill a person with joy. And this means that you will not need additional nourishment with sweets and chocolate to boost your mood. Accordingly, you will get simply tremendous health benefits.

What rules must be followed

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

For your own convenience, make up your own program, where the rhythm of the music will change as convenient and comfortable for you. True, such a recommendation is relevant only for homework.

How to lose weight with dancing?

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 the metabolic processes in the body will accelerate. As a result, you will achieve the maximum effect when fat is burned in a particularly efficient way.

After dancing, you will be overcome by a feeling of hunger, and this is normal. After all, after any physical activity, you really want to eat. However, this does not mean at all that you need to eat everything. Only low-calorie food is allowed - an apple, raw vegetables, etc. In addition, it is worth remembering that during active dancing the body loses water, which actively evaporates and comes out with sweat. Stocks must be replenished, since dehydration of the body threatens with quite serious problems - weakness of the whole organism, lethargy, drowsiness, intestinal dysfunction, etc. All these problems adversely affect the process of losing weight, slowing it down to the limit.

Dancing for weight loss- the choice of those who want to burn extra pounds and increase the vitality of the body. If we consider dancing as one of the fitness areas, it is worth noting a useful cardio load, synchronized work of various muscle groups during music lessons.

Regular dance training is especially recommended for those who are just starting to introduce their body to sports. For experienced athletes, dancing will help to relax the muscles constrained by strength training.

The benefits of dancing as a means to lose weight

1. Having chosen a dance direction to your liking, you can be sure that you will be able to work out even an hour-long workout with high quality.

2. In the evening (after a working day), dance classes are much easier than, for example, step aerobics or strength training.

3. Dancing directly affects the development of a positive attitude towards everything around, helps to significantly increase self-esteem.

"For many people, dancing becomes a long-awaited impulse for new achievements. "

4. The ability to conduct workouts at home - there is on the Internet great amount free video tutorials.

5. By developing a sense of rhythm and learning the basic dance moves, You can feel more comfortable and confident, even if your body has not yet acquired ideal proportions.

Fitness club or home workout?

Not all beginners decide to attend a group dance class. Seeing their figure flaws, women are afraid that their movements will look ridiculous or ridiculous from the outside. In this case, home training will become a kind of preparatory stage for "going out".

In order for dance classes to give a quick result, you need to give them forty to sixty minutes two or three times a week. As we said, your home trainer is waiting for you in one of the many video tutorials. It is recommended to practice in the following sequence: repeat the dance movements several times, looking at the video instructor, then try to dance the lesson, looking at yourself in the mirror.

"After a couple of weeks, you will be able to perform dance moves without video prompts, create your own combinations from them, using your favorite music for training. "

When you feel that you have mastered the world of music and movements, you should sign up for group classes with a fitness trainer so that your undertaking gets the proper development.

Dancing for weight loss at home: what to choose?

We recommend trying three main areas that are popular in fitness clubs: latino, belly dance, zumba . The last dance direction has most efficient for weight loss, however, due to the high cardio load, it may be contraindicated in people who are obviously overweight. Belly dancing and varieties of Latin American dances have a great effect on the lower body, and also help to develop immunity against many female diseases.

Only by trying everything on yourself, you can make the final choice in favor of one direction. To spur your new love to fitness, complete your workout with a game moment. Add a personal touch to your home practice uniform dance style: Decorate your hair with a flower while dancing salsa or bachata, tie a scarf while doing belly dancing.

Dancing for weight loss: training rules

For dance class The same rules apply as for other fitness training:

1) training is allowed no earlier than 1.5 hours after eating. Eat on the day of training should be protein foods and vegetables;

2) after class, you should wait a couple of hours before eating again;

3) the use of natural energy drinks is welcome - coffee without sugar an hour before training, green tea;

4) Special attention give shoes. If dynamic training is expected - step-dance or zumba - shoes should provide a stable, even step, insure against ankle dislocation.