Zumba
Zumba is not really a dance, it's more of a dance fitness activity. This is an aerobic workout, which is based on rhythmic movements performed to energetic music. It is a mixture of salsa, cumbia, flamenco, calypso, mamba, rumba. It's not only useful and energy-consuming, but also really fun!
Effect. The workout uses all muscles, but the main load falls on the lower body - legs and buttocks. Zumba develops plasticity, flexibility, endurance, trains the respiratory and cardiovascular systems and, of course, improves mood.
How much can you burn in an hour of training? 400–500 kcal.
Difficulties. None! In fact, this is the only type of dancing for which you do not need any special physical training. At the end of the lesson, you do not need to combine the learned sequences into a beautiful dance, you can improvise, and the trainer 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 to let you know what Zumba really is:
Rating
The best dances for weight loss are presented in a small rating compiled by instructors:
In terms of the number of calories consumed per hour and the final result, they are the most effective. Although a lot depends on individual characteristics. Someone can be fond of belly dancing for years and at the same time have persistent excess weight and voluminous shapes, while for others a month of practicing it is enough to get an ideal waist and burn all the fat on the sides.
When choosing a dance for weight loss, you need to at least generally know the types and names of the main ones.
Fitness dancing
These are sports and classical dances in one program. There are rhythmic movements to music, and cardio exercises that can be supplemented with strength training (sticks in Zumba, barbell in Pump it up, etc.).
Aerobics in dancing is represented by the following areas.
- Bollywood aerobics
The basis is oriental dances, complicated by bending, jumping, and wave-like movements of different parts of the body. It is considered very effective: burns fat, improves the functioning of the cardiovascular system, develops flexibility and plasticity, ideally loads the abdominal muscles.
The basis is street dance: movements are taken from hip-hop, popping, breakdancing, locking, funk. Gives a feeling of freedom and relaxedness. Promotes rapid weight loss, and in the future - maintaining excellent physical shape. Helps cope with stress. Recommended for young people. The exercises are quite complex in terms of technique, so they are unlikely to be suitable for beginners.
The basis is Latin American dances. Base: back taut like a string, maximally tense abs, springy steps and load on the hips. The goal is to thoroughly work out different muscle groups. Instructors usually use a mix of samba, cha-cha-cha, paso doble, rumba and jive.
The basis is a rock and roll step, rapid movements, rhythmic jumps, twisting of the body, running. The load is for the hardy, but the results are fast and effective.
The basis is folk dances, supplemented by strength training for the abs and stretching exercises.
In the classical sense, it is a very complex technique in which movements from ballet, Pilates and even yoga are mixed. But now more lightweight programs have appeared, adapted for beginners.
In addition to these areas, the following are also adapted for fitness dancing:
- Zumba;
- cuba libre (free Cuba);
- salsa;
- bachata;
- hip-hop;
- Body Plastic (body plastic);
- belly dancing;
- funk;
- club sensation
- Pump it up (upward movement);
- jazz.
You can read more about dance aerobics in our article.
Ballroom
- Quickstep
This pair dance gave many directions and styles the so-called “fast step”. A flying, light gait, akin to running, allows you to burn a lot of calories in one session. Easy to perform, so suitable for beginners. The only downside is that you need a partner.
The founder of quickstep. It is also based on steps, but smaller and not as fast. It's like a waltz. Gives an excellent load on the back, which automatically affects the retraction of the abdomen and weight loss in the sides and waist. Suitable for beginners.
Of all the ballroom dances suitable for weight loss, this is the most difficult. The load falls on the muscles of the back and legs, so fat burning primarily occurs in these places. Those who regularly practice tango have very beautiful hips and a thin waist.
Latin American
- Samba;
- cha-cha-cha;
- paso doble;
- rumba;
- jive.
One of the most popular destinations today. Energy, freedom, opportunity to work in pairs, excellent load on the abdominal and thigh muscles. Despite the fact that Latin dances are called simple, many beginners who decide to lose weight with their help stop training precisely because some movements are very difficult to repeat if they are overweight.
Street
- Breakdancing, dubstep (Dup Step), popping, electric boogie (Electric Boogie)
These energetic directions are recommended for weight loss for young guys (primarily) and girls. They teach you how to control your body and contain complex elements that require excellent physical shape. You don’t need to think that extra pounds are an obstacle to such activities. You’ll arrive looking plump, and in a couple of months you’ll be rocking the battlefield, showing off a beautiful, toned figure. The downside is the high risk of injury.
- Shuffle, house, electro-dance, tectonic, C-walk
Active dancing that is ideal for losing weight. They burn the maximum amount of calories and are very energy-intensive. They involve wide swings and jumps. They have a fairly complex technique to perform and require a large area for practice. But once you get carried away by them, it’s impossible to stop. Weight is falling at a rapid pace. They are chosen mainly by young people.
A popular style, training programs adapted for weight loss are offered on the Internet and in studios. Basic movements: swing - rhythmic swaying of the body to the music and step dances - steps (from the middle, diagonally and crosswise). The abs and legs work, although the load on the arms and shoulders is also considerable. The exercises are energy-intensive, so many young people solve the problem of excess weight with the help of hip-hop.
Dance and sports studios for weight loss may also offer such street directions as:
- locking;
- krump;
- R'n'B (Rich and Beautiful - rich and beautiful);
- freestyle;
- hustle.
Modern
- Pylon, strip plastic
Pole dancing on a pole, the strip is distinguished by sensuality and frankness. Both directions are readily chosen by young girls. Reveals femininity and sexuality. At the same time, they provide powerful physical training. The downside is that they require gymnastic skills and good stretching.
- Go-go (Go-Go), Vogue (Vogue)
The choice of young girls who dream of the big stage. Very beautiful movements, but quite complex in technique. Vogue is hand waves of varying intensity, so for those who urgently need to lose weight in this part of the body, Vogue is what they need. Go-go is a mixture of different styles, it is demonstrated mainly by nightclub dancers.
- Jazz-modern, contemporary (contempo)
Very fashionable trends, in the classic version not too intense: calm, in compliance with aesthetic traditions and choreographic rules. But due to their wide popularity, instructors have adapted them for weight loss - these are the programs that are quite suitable for beginners. One of the positive aspects is that during the training, flexibility develops and a beautiful body is formed.
National dances
- Flamenco (Spanish)
Beautiful costumes, maximum drama, national flavor - all this makes flamenco popular among different segments of the population. As for losing weight, the main work here falls on the arms (the choreography of the hands is very specific) and legs (you will have to tap dance). The downside is that it requires a good sense of rhythm. Beginners should definitely not choose this direction.
An original version of belly dance, developed by Carolina Nericchio specifically for weight loss. More intense, less complex. Those who are afraid to start with belly dancing can start with it. Aimed at creating beautiful abs.
Now you know the names of the main dance directions that you can choose for weight loss, and what their characteristic features are. This information will allow you to make the right choice and achieve maximum results in weight loss.
Pole dance
Pole dancing will not only allow you to relax and surprise your loved one, but also help you lose weight. Classes include all types of exercise: strength, 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 (arm muscles and shoulder girdle, abs and back muscles, legs and buttocks, as well as calf muscles work), improves flexibility, stretching, and transforms posture and gait. Exercise has a positive effect on the functioning of the cardiovascular system.
After just a few classes, you will notice that you have become more graceful, feminine, and self-confident. Pole dancing helps you get rid of complexes and feel attractive and sexy.
How much can you burn in an hour of training? 450–450 kcal.
Difficulties . You can't master pole dancing in one, three or even five lessons. This is hard work that requires perseverance, desire, and patience. A beginner can start training, but it’s still better to have good stretching 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 efforts!
This short pole dance video will prove to you that pole dancing is much more than just an erotic dance.
Dance lessons for weight loss at home - video
If for some reason you cannot afford classes at a dance club with an instructor, this does not mean that you will have to forget about dancing. There are many video lessons with dancing for beginners, which will also be very effective for your weight loss.
How do you feel about dancing for weight loss? Have they helped you in your fight against excess weight? Share your opinions and recommendations in the comments, maybe someone will find your experience useful.
Author of the publication
Belly dance
Belly dancing is one of the sexiest and most sensual dances. Do you think it does not contribute to weight loss, since only the stomach is involved, and all movements are smooth? In fact, belly dancing works many muscle groups, and this is a very effective way to tighten your figure and lose unnecessary pounds.
Effect. Of course, the abdominal muscles have the hardest time. The oblique muscles work especially actively, 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, and 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 style, but at the same time, the load on 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 every day - you won’t need rest between workouts to restore your muscles.
Video of mesmerizing belly dance:
Irish step
If your main problem is fat legs, try taking an Irish step class. These dances will replace running, skipping 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 of Irish dances are performed to traditional Irish tunes: reels, jigs, hornpipes.
Effect. This is the perfect dance for those who want to really pump up their legs. Sculpted, toned, slender thighs, calves, buttocks - these are the main results of Irish step training. In addition, this type of dancing helps to pump up the abs, correct posture, develop the respiratory system and strengthen the heart muscle. The dance is very rhythmic, which means that during each workout you will have to sweat a lot, but, as you know, with sweat you lose 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 don't know what a sense of rhythm is, you may find it difficult to keep up with the tempo of the dance.
Irish step is a serious dance that cannot be learned in a couple of practices. Please note that you will master Irish step faster if you have never practiced other dance styles. The fact is that classical choreographic training sometimes prevents the body from remembering the positions of Irish dances, so it is better to start learning from scratch.
When you dance just like the girl in the video, you won’t have a single extra gram left:
Latin American dances
Incendiary, energetic, emotional Latin American dances are definitely what you need to quickly burn fat. 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. In addition, most Latin American dances are performed in pairs, which means you can’t be lazy while dancing, so as not to let your partner down.
Effect. During the training, all muscle groups are involved, but the emphasis is on the abs, thighs and buttocks. You will learn to hold your back, monitor coordination, move plastically and feel your body. Latin American dancing will tighten your figure and help you get rid of extra pounds. And of course, fiery dancing is 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. To see results, you must give 100%.
Take a look, would you like to dance salsa just like professional dancers do?
We advise you to pay attention to bachata. Like all Latin American dances, it helps to open up, shake off complexes, strengthens the cardiovascular system and keeps the body in good shape.
Bachata is also quite simple in choreography (which is especially important for beginner dancers). So much so that even people with certain physical disabilities can perform it. Actually, bachata is known as a healing dance that helps strengthen muscles after injuries.
Dance aerobics
Dance aerobics is a type of rhythmic gymnastics. Only here, instead of pronounced sports movements, everything is performed in the form of a dance to cheerful, catchy music.
This is a great way to burn extra calories and keep your muscles toned. In addition, the heart and blood vessels are strengthened, and posture is corrected.
Flamenco
A dance that makes not only your legs lose weight, but your whole body. A passionate Spanish dance, flamenco sets a very fast pace, 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 teach you how to beat a fraction, keep your back straight and bend your hands. After a couple of months of training, your thighs and buttocks will lose weight, and your calf muscles will acquire beautiful definition. Plus, dancing will get rid of excess fat in the arms and neck. Twists and twists while dancing work your back muscles, so you will get excellent posture and say goodbye to spinal diseases. Flamenco classes will make you more graceful, flexible and light.
How much can you burn in an hour of training? 300–400 kcal.
Difficulties . Flamenco, like any dance, requires discipline and perseverance. All movements and body positions are quite natural, you just need to understand the principle - and you can master flamenco in just a few months. And get a beautiful, seductive body.
Now watch how real Spaniards dance their national dance:
Have you already wanted to sign up for dancing to become a slender beauty?
Recommendations
If you want to lose weight faster by dancing, we advise you to follow a few simple rules:
- Choose for yourself the type of dance that will be most aimed at your most problematic area.
- Remember the importance of regular exercise . As already mentioned, it is best to exercise 3 times a week. Your body should get the rest it needs, so the weight loss process will go faster.
- Let's not forget about nutrition. You should not eat 1-2 hours before training and the first hour after it. Eliminate foods rich in fast carbohydrates from your diet. Add more vegetables, fruits and herbs.
- Drink plenty of water, both during your workout and throughout the day. There is a lot of useful information about how to drink water properly to lose weight.
- Clothes for dancing should be comfortable and not restrict movement. And, just as important, you should like your shape. This will give you self-confidence, a good mood, and it will be easier for you to study.
- It is better to refuse classes during illness, critical days, or if you have any injuries. In this case, you need to consult a doctor to avoid complications.
