The best video dance lessons for weight loss at home - suitable for beginners

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Dance aerobics is a set of exercises performed to the accompaniment of music. In addition to its miraculous effects, dance aerobics is very interesting in itself.

Dance aerobics is of medium intensity and does not require special equipment to perform the exercises. In addition, in this area of ​​fitness there are no exercises that must be performed on a mat, i.e. in a lying position.

Aerobics at home for weight loss

Dance aerobics is a relatively “young” trend in fitness. A special set of rhythmic exercises was developed by the American Jackie Sorensen in the early 70s of the 20th century. Video lessons of dance aerobics from actress Jane Fonda have become a real boom. Her technique was tirelessly broadcast from the blue screens of domestic TV. Dance aerobics for weight loss at home is a set of cyclic movements that appropriately combine:

• Steps;
• lunges;
• swings;
• jumping;
• run;
• jumps.

Involving physiological processes in the body as much as possible, fitness with music for weight loss provides an opportunity to radically reduce weight and improve immunity. It has a positive effect on posture and coordination of movements. Aerobics at home is responsible for normalizing the functioning of the heart, vascular and respiratory systems of the body. Movement therapy, as a branch of psychology, provides an opportunity to express emotions, overcoming depression and generating an optimistic attitude.

Incendiary Zumba

This type of dance is my favorite. The effect will be visible after just a few sessions. The movements during the dance are very active. And within 15 minutes you will be sweating three times.

The advantages include the load on all muscles. Also, this type of dance aerobics strengthens the heart and blood vessels. Speeds up metabolism and helps reduce blood sugar. In addition, Zumba strengthens the immune system, relieves stress and gives a huge boost of energy.

Of course, you are wondering how many calories you can burn? Zumba allows you to burn 400-500 kcal in one session. Professionals can increase the load and then burn more calories. In any case, this dance is more effective in burning calories than kickboxing and any other cardio exercise.

ARTICLES ON THE TOPIC:

• The best Zumba fitness video lessons for weight loss - suitable for beginners
• Is it possible to get the body of your dreams by training using the Zumba system?
• Tips on how to properly run on a treadmill to lose weight

I have selected video lessons for beginners in Russian.

These classes are the foundation. When you master it, you can add new movements and elements. Read more about this program in my article Zumba for Beginners.

Dance exercises

The fitness industry distinguishes more than 40 types of dance aerobics, differing in the nature of the steps and the intensity of weight loss. The uniqueness of the set of exercises lies in the development of optimal movement techniques. It is based on low-impact aerobics of medium intensity. Rhythmic dance level allows you to practice non-stop for a long time without feeling tired. Dance exercises are contraindicated:

• if you have problems with the spine, diseases of the cardiovascular system of the body;
• in case of a heart attack or traumatic brain injury;
• asthmatics.

Hip-hop

Aerobics in the hip-hop style is an energy-intensive set of exercises, the high intensity and dynamism of which burns about 500 kcal per hour of training. The hip-hop dance art complex is built on a combination of youth dance, health exercises and modern elements of choreography. Video instructions from professional dancer Gabriella Kaiser will help you learn the art of hip-hop aerobics. The workout uses muscles as much as possible:

• hands;
• buttocks;
• hips;
• breasts;
• belly.

Hip-hop choreography for weight loss is accompanied by rhythmic music, which periodically changes the tempo from active to medium, providing an opportunity to catch your breath. The technique of dance cardio exercises is aimed at burning calories, releasing endorphins from the centers of the brain, and accelerating metabolism. Systematic hip-hop dance aerobics will help you lose weight, strengthen muscles, form a sculpted body, develop willpower and get a boost of energy for the whole day.

Rhythm for beginners

A specially developed set of exercises based on rhythm will perfectly cope with extra pounds and sagging skin after childbirth. The rhythmic technique from Cindy Crawford with a training video combines movements for all muscle groups. Dance aerobics classes 2-3 times a week are aimed at developing body flexibility, willpower, and endurance. Rhythmics for beginners includes a consistent training program with a gradual increase in physical activity.

Latino

Latin American dance is a great way to relieve stress, energize your body and remove extra centimeters from your waist and hips. Steps and mini-combinations accompanied by fiery music from Emily Naim's program will help you “sculpt” a sexy body. Thanks to the free online demonstration of fitness classes, anyone can download them and repeat the incendiary movements at home without having dance skills.

Initially, dance aerobics begins with a short warm-up, which involves performing rhythmic steps with legs apart. Subsequent stages include a mix of mambo, cha-cha, samba and salsa movements that will speed up the body's metabolic processes, activating weight loss potential. Unique Cuban mambo elements and Brazilian samba motifs help tighten the muscles of the body, effectively burning excess calories.

Funk

Movements for weight loss in the jazz-funk style belong to the modern club dance art, which is liked by many young girls. By working all muscle groups, they perfectly develop flexibility and plasticity. Jazz-funk is an emotionally vibrant dance. Movements with a certain degree of aggression provide an opportunity to psychologically relax the soul, express your feelings, produce a surge of emotions, and become one with the music.

The funk dance program for weight loss combined the styles of strip dance, hip-hop, pop choreography and Broadway jazz. Dance aerobics harmoniously combines the flexibility of ballet, the “waves” of street dance, swings, pirouettes, and twists. The technique involves graceful transitions from one position to another, borrowing the rules of the interval training program.

Zumba

One Zumba fitness class can burn about 800 kcal. Rhythmic movements based on dance aerobics and Latin American dances combine cardio and body weight resistance exercises. Dance aerobics for weight loss Zumba contains strength elements:

• push ups;
• squats;
• lunges;
• twisting.

A prerequisite for starting a workout is a warm-up. Its main task is to warm up muscle tissue and joints, which can be damaged by sudden movements. Zumba fitness class involves interval loading technique. During dance aerobics, choreographic elements are successively alternated with strength exercises. To practice at home, you need to learn the basic steps, which are complemented by various variations of incendiary movements.

Rock'n'roll

The “spinning and spinning” technique is a distinctive feature of the popular trend in aerobics – Rock-n-Roll. Swings, turns, acrobatic elements are a pronounced dance component of the fitness program. Its phenomenon is confirmed by its health-improving effect on the body, which is comparable to jogging, swimming, and cycling. By giving preference to rock and roll, it is easy to say goodbye to extra pounds, improve the vestibular system, strengthen the abdominal and back muscles, improve posture, and get rid of depression.

Pump-it-up

Dynamic strength training is known as pump-it-up. A prefabricated barbell is used as a weighting agent, the load level of which varies depending on the degree of physical fitness. The developed format of the pump-it-up technique ensures maximum efficiency. The program involves sequential alternation and combination of strength training with stretching, including:

• easy warm-up with body tilts, slow landing from toe to heel;
• aerobics based on wrestling, kickboxing, jumping, squats, swings;
• strength exercises combined with stretching.

Dancing at home

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, belly dancing 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.

We recommend that you familiarize yourself with the correct warm-up before training.

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 separately removing the belly and removing extra centimeters from the hips.
• 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 metabolism accelerates. So, 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

Video

Belly dance

Video

We recommend reading the article about belly dancing.

Salsa

Video

Dance aerobics

Video

Hip-hop

Video

Irish step

Video

Water aerobics

A style that will definitely appeal to fans of pool activities. Due to the fact that the exercise takes place in water, the effect of such training is many times stronger and more noticeable than conventional training.

Moving underwater, the human body constantly experiences resistance, due to which the load increases. Water is also very good for helping you lose weight.

How to Make Dance Lessons More Effective

For home exercises, you need a spacious room, because dancing involves sweeping movements and steps. It would be good if there was a large mirror in this room, allowing you to see yourself in full height. In this case, it is better to place the device broadcasting the video lesson in front of a mirror - this way you can simultaneously see the instructor and control yourself.

It will be more pleasant to study if the room is cool, so before class you need to ventilate the room well.

You need to dance on an empty stomach, which is why the last meal should be no later than 2 hours before training. 20 minutes before the start of class, you can drink a cup of black coffee without sugar - the caffeine contained in the drink helps increase the production of adrenaline, so you will be less tired. Coffee will speed up your metabolism, and the body will begin to use fat reserves to obtain energy.

The caffeine concentration in espresso is 250 mg per 100 ml, in other types of brewed drink it is from 50 to 80 mg, and in instant coffee it is 20–25 mg, which is comparable to green tea.

You need to start training with warmed up muscles, so you need to warm up before dancing. After the lesson, take the time to do a few stretching exercises.

You should not be distracted while dancing. Try to ensure that no one disturbs you for an hour. For greater reliability, it is better to leave the phone in another room or enable offline mode on the gadget.

Immediately after class, you should not pounce on food, wait half an hour or an hour. But you can and should drink water both during and after training.

To make the weight loss process go faster, it’s a good idea to review your diet, first of all, including more coarse fiber and giving up refined carbohydrates.

Training done from time to time will be of no use. Schedule 3 days a week for one-hour dance classes and don't allow yourself to deviate from your schedule. And if you lack self-organization, then sign up for a group with a trainer.

Don't know which video tutorial to choose? Check out the full workout below. This is a good example for home exercise, including all the necessary elements, including warm-up and cool-down.

Ballet complex

1. Squatting and Lifting

Plie (half-bent) and Releve (raised) develop the Achilles tendon, ankle ligaments and are combined into a set of exercises for the dancer as a single inextricable whole. I. p. one hand on a supporting object, the other on the belt.

Place your legs wider, turn your feet out (heels closed, toes pointing in opposite directions), knees slightly bent. Squat down so that your hips are at the same level as your knees.

In this position for 40 seconds. squat lower and then rise a little higher. Then 40 sec. the same exercise, but now rising and falling on your toes. The pace is calm and slow.

The number of ballet gymnastics exercises can be increased if desired.

2. Isolated back swings

The load is placed on the muscles of the back of the thigh and stretches the iliofemoral ligament. Stand with your left side to the support post, knees slightly bent, heels together, toes apart. Rest your left palm on the support, bend your right hand at the elbow joint and place it on your waist. Pull your right limb back a little so that it rests on the toe on the mat.

Duration 30 sec. do the following: move your leg back until your thigh is horizontal and hold the pose for 1-2 seconds, straining your buttocks; During every second swing, make a circular motion with your foot. Then repeat with the right leg. Duration: 1.5 min. for each leg.

3. Leg raise back

Isolation exercises for the buttocks. I. p. as in the previous exercise. Bend your body forward while keeping your back straight. Lift your right leg back parallel to the floor.

Perform in this position for 40 seconds. the following: moving the leg up and down a few cm; rotation in a circle left and right; one leg squats. Then the same actions are duplicated with an extended toe, followed by a change of legs.

4. Jumping from position No. 1

Stand straight, foot position first. When performing vertical push-offs, we stretch the top of our head upward, but at the same time, deflection in the back is eliminated. Duration – 35-45 seconds. Height is focused on individual natural capabilities.

5. Calf raises from position No. 2

For training the calf and soleus muscles. Stand next to a support, holding onto it with your left hand. Raise your right arm in a bent position above your head. Take the second position. Raise yourself on your toes and lower yourself onto your heels for 35-45 seconds.

How to practice at home?

Step dance aerobics is best suited for home workouts. It is simple, does not create excess stress and helps improve your form. But you can choose another direction to do it; just find detailed video tutorials. There are several principles by which a dance aerobics class takes place.

• You should always start with a light warm-up to prepare your body for the upcoming load. General exercises for the legs, torso, arms, and shoulder girdle are suitable for this.
• Aerobics phase. You need to increase the rhythm gradually, starting slowly and gradually accelerating, and finish the lesson in the same way. The pulse should be no higher than 140 beats per minute.
• Power phase. No more than 10 minutes of the entire session should consist of approaches that are aimed at burning calories and strengthening bones and joints. This could be push-ups, squats, jumping jacks.
• The final stage. It is categorically impossible to stop abruptly; the body must also be gradually prepared, otherwise there is a risk of a sharp drop in blood pressure. You can walk around the room, warm up, until your heart rate returns to normal.

Exercises may differ depending on the chosen direction, but the principle of implementation will always be the same. When performing approaches at home, it is better to stick to them.