Fitness dancing for weight loss in Moscow

Can't stand still when listening to music? Then choose dance aerobics for weight loss - this is one of the most popular types of training today. Which is not surprising, because in addition to the calories spent, you will find incendiary rhythms and a good mood! There are many types of dance aerobics: Latin, jazz, hip-hop, zumba, strip - choose what you like best.

Dance aerobics is one of the popular modern trends in fitness. Her program is based on more than a dozen styles. Each of them differs in rhythm, music and principles of movement. Let's get acquainted with the history, types and techniques of dance aerobics. We will also find out why this direction is useful and does it have any contraindications?

History of dance aerobics

The emergence of dance aerobics is associated with military research conducted in the 60s of the last century in the USA. Their goal was to determine the energy and chemical processes that ensure proper muscle function. For this purpose, aerial training was carried out, which contributed to the emergence of the term aerobic. American health centers took into account the achievements of these studies and developed a special active program. She combined elements of dance and fitness. Therefore, this technique was defined as dance aerobics.

Dance and fitness studio

The dance and fitness studio is ready to offer its clients numerous dance programs and fitness areas such as strength training, professional stretching, yoga, Pilates, and stretching. Classes are taught by highly qualified teachers who pay attention to each studio student.

Dance styles that a fitness studio in Moscow can offer:

• Latin dances;

• Go go;

• twerk;

• hip-hop;

• Zumba;

• brakedance;

• strip of plastic;

• belly dancing

There are also directions:

• Jazz funk;

• contemporary;

• dancehall;

• salsa;

• vog;

• Jazz Modern;

• zouk;

• house

Dancing classes give a surge of energy and positivity. By visiting a women's fitness club, you will find many friends and learn to dance well.

Fitness dancing for weight loss

Fitness dancing for weight loss is aimed at body shaping and excess weight loss. There are many dances that can help you lose weight.

Effective fitness dancing

• Reggaeton

Incendiary reggaeton first appeared in Panama and the state of Puerto Rico. It subsequently became popular all over the world. To practice this dance style, you need good physical preparation, because the basis of reggaeton is a fast rhythm.

The hips and buttocks receive the main load during exercise. With the help of this dance you can effectively get rid of extra pounds, because all muscle groups work.

• Belly dance

During this dance, the stomach is in constant tension, so you can pump up your abs. If you want to pump up your hips and buttocks, then this dance will help perfectly in this matter. You won't have to do regular squats. You will perform beautiful dance moves.

• Irish step

Irish dancing itself is quite complex. Step is a complex, but at the same time very effective dance for weight loss. It combines step aerobics, jumping rope and running. This is a great cardio workout.

The legs receive all the load while dancing. If your goal is to have slender and beautiful legs, then Irish step is what you need.

• Pole dance

Pole dance is a dance with a pole (pole). Half-dance classes begin with basic exercises on the mat, with which you will warm up and develop all muscle groups. This is necessary in order to perform acrobatic exercises on the pole, which are not so simple in terms of technique.

During the dance, all muscle groups that will hurt after the first lesson work. But, thanks to the load on all muscles, weight loss occurs much faster.

• Flamenco

During flamenco, the load is distributed evenly throughout the body. By performing various movements, you will tone the muscles of your arms and shoulder girdle, develop beautiful posture and flexible movements.

These fitness dances for weight loss will put stress on all muscle groups, so you will very quickly achieve the desired result.

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Principles of movement

The dance aerobics program is based on certain principles (or types) of movement:

• Isolation is the work of one part of the body (such as a hip or arm joint) while the others remain motionless.
• Polycentric is the autonomous movements of several parts of the body at once, emanating from different centers. In this case, their speed and amplitude, as a rule, coincide.
• Animation is reminiscent of the storyboarding process, where one movement is decomposed into several components.
• Opposition. This principle involves deliberately breaking a straight line in order to contrast one part of the body with another.
• Countermovement is a variant of opposition. This is a counter movement of one part of the body to another.

From these individual types, trainers make combinations and adjust them to a specific musical rhythm.

Dance aerobics styles

Currently, there are quite a few styles (or types) of dance aerobics. This article lists the most popular of them:

• Belly dancing (belly dancing) is perhaps the most feminine and graceful style. Beginners do not require special preparation. This style involves movements of almost all parts of the body. Particular attention is paid to the waist and hips area. Active rhythms allow you to correct your figure during training and get rid of fat folds in problem areas of the female body.
• Strip dancing is a fairly popular style of dance aerobics among women 25-40 years old. Mandatory components of classes are warm-up, stretching and strength training.
• Jazz aerobics is designed for those who need to correct their posture. The lesson takes place at a moderate pace and includes three parts (parterre, main and final). The music for dance aerobics of this style is, as you might guess, jazz. Sometimes a prop (cane or hat) is used to perform combinations.
• Funk. Continuous tempo is important in this style. Movements are usually performed by the body, so the main load goes on the spine. Funk aerobics is recommended for people with good choreographic training. Hip-hop is perhaps the most difficult style, requiring a lot of energy and endurance from a person. It is ideal for those who want to lose weight quickly. Experts say that approximately 450 kcal are burned in one session.
• Latina. Classes in this style are held at an intense pace and include hip movements and a springy step. The back should remain in a fixed, level position. Latina eliminates power load. But sometimes instructors complicate combinations with jumps.
• Rock'n'roll. This style of dance aerobics is also performed at an accelerated pace. The base of movements consists of jumping, turning, running and rhythmic movements. Before the main part, a warm-up is carried out. Rock and roll style (like Latin) is often danced in pairs.

A variety of styles allows a person to quickly and confidently make a choice. Mainly it depends on musical preferences. This aspect, along with proper choreography, is important in dance aerobics. The music should be energetic, create a good mood during classes and set the necessary pace.

FITNESS DIRECTIONS

Fitness areas in our school are not boring and tedious workouts. These are active, interesting, positive classes based on various areas of fitness and dance. Harmonious physical activity, careful, gentle stretching, formation of good coordination of movements, removal of bodily tensions and, as a result, ideal body proportions, flexibility, freedom of movement, excellent posture and flying gait, and most importantly - health, good mood and self-confidence!

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What are the benefits of dance aerobics?

The benefits of dance classes are obvious. Experts say that it has a beneficial effect not so much on the human muscles, but on the cardiovascular system. Individual movements develop flexibility, plasticity, and improve posture. All this together affects a person’s figure, making it more attractive. This means we can say with confidence about the benefits of dance aerobics for losing weight. Beginners notice the effect after just a couple of weeks of regular training. The technique also increases the body’s resistance to stress, as it gives a powerful charge of positive energy.

Are there any contraindications?

However, dance aerobics is not useful for everyone. Experts warn about contraindications. These include asthma, diseases of the spine, and the cardiovascular system. Also, such training is prohibited for people who have suffered a heart attack or traumatic brain injury. Before starting classes, you should consult your doctor.

Features and Recommendations

• Dance aerobics is a universal direction. It is suitable for both adults and children. Even pregnant women can attend classes, but only under the careful supervision of an experienced instructor. Beginners in dance aerobics should also take professional classes. This will help avoid injuries and sprains.
• You should not go to class with a full stomach. Let at least an hour pass after eating.
• Dance aerobics classes are characterized by an accelerated rhythm. Therefore, clothes should be comfortable. This could be shorts and a T-shirt or an elastic swimsuit and leggings.
• At home, dance aerobics can only be practiced by people who have already mastered the technical base. To do this, they can improvise, composing their own combinations to music, or use video tutorials.
• Dance aerobics does not require special equipment. The room for conducting lessons should be well ventilated and without carpet.
• To get the maximum effect from training, you need to exercise for two hours three times a week.

Dance fitness trends: styles, features, tips for beginners.

I have already talked about the strength training areas of fitness classes, but not everyone wants, for example, to pick up dumbbells or mini-barbells and pump up their biceps, and for a change it’s worth going and moving a little rhythmically, remaining sporty and in good shape. Any dance fitness direction is, as a rule, cardio training, that is, it helps to develop endurance, give plasticity to movements, improve coordination, intense cardio training helps burn fat and lose weight, and a boost of vigor and good mood is provided after such classes. But again, I’m not ready to talk about each direction in more detail, but I will try to highlight the main styles and directions in my topic.

Zumba fitness.

Zumba is the king of dance styles for me, maybe because I like it the most, or maybe because it’s more popular than the others. When I first took Zumba classes, I had a strong feeling that the dance was built on fitness steps that we learned in other fitness classes, with new dance sequences. That is, the dance came to the fitness room or the trainer decided to dance rhythmically with us, I still can’t give an answer, and maybe it’s not necessary. But the organic symbiosis of dance and fitness brought a special atmosphere to gyms, I think that Zumba will conquer the hearts of fans of this trend for many years to come

But you will have to dance or practice for almost an hour, that is, you will have to move non-stop. For beginners, in order not to get negative emotions in the first lesson (like, I didn’t succeed) and not to be disappointed in Zumba, I recommend going to calmer classes and learn basic fitness steps.

Latin American destinations.

We are not talking about professional dancing, especially since you won’t have to look for a partner, the training will take place with elements of a certain direction, the trainer in most cases comes in professional dance shoes, but does not require the same from others, but what about coming in ordinary shoes yourself? I wouldn’t recommend wearing heels, it’s better to consult a trainer.
In the schedule of a sports club, Latin directions can be “calculated” by the following names: Latina is a dance fitness direction that uses classical choreography of Latin American dances, the pace of classes is low, so any beginner can do it, but from my point of view, the cardio load is low, so wait for the results still not worth it.

cuba libre is better suited - this is not just a dance direction, it has a strong aerobic part due to the mixing of not only Latin American dances: merengue, bachata, salsa, cha-cha-cha, samba, but also belly dancing, hip-hop, rock and roll and other variations that the coach deems necessary to introduce. The dance or workout will be similar to what the famous singer Shakira does in her videos.

salsa also belongs to these same areas - this is already a club Latin American dance, a lot of hip movements, which after active training will definitely thank you for their shape. You won’t have to look for a partner, but if you have one, it won’t hurt either.

Bachata is a gourmet dish, so to speak, despite the fact that it comes from the Dominican Republic, but it is also widespread among dance lovers in Latin American countries.

Club dance styles.

For those who want to become a disco star and at the same time have a good workout in a fitness class, such a direction as club sensation is suitable, which is a mixture of popular trends of modern club dances such as HIP-HOP, Booty Shake, Waaking & Vogue, Go-Go, House, etc.

Plastic dance styles.

These directions are no longer designed for incendiary rhythm, but for sensuality of movements, plasticity and stretching.
These include: Belly dance or oriental dancing, which I wrote about in more detail here.

Body Plastic - its name already defines the goal - it is the improvement of body plasticity, and also helps to develop coordination and experience freedom of movement.

Strip plastic or Strip dance , no one will teach you how to undress professionally in such classes, but it never hurts to make them more sensual and erotic movements. Again, the direction is not for everyone, although it will take a lot of work.

Summarize.

I have listed the main directions; in a good sports club you can always find them in the schedule grid; all you have to do is choose what you like.