Is fitness boring and diets boring? Especially for creative individuals - losing weight through dancing! This is a great alternative to physical exercise, because, in fact, it is the same thing, but much more fun than doing abs and squats.
But not everyone has the opportunity to visit dance studios and practice with a coach and other people. No need to despair! You can dance at home, on your own. Below we will discuss which dances are suitable for losing weight at home!
Benefits of dancing for weight loss
Many dance movements involve all the muscles of the body, due to which all problem areas are pumped up. Additional equipment in the form of simulators is not required, nor is a professional level of training. Dancing is a home exercise for weight loss that brings pleasure and lifts the mood and vitality of women. You can invite a coach (choreographer) or study on your own using video lessons. Do not despair if a beginner is unable to perform some elements. The result will definitely appear, the main thing is not to give up halfway!
If you are wondering how to lose weight at home, it is difficult to find a more effective way than dancing. Morning or evening classes charge you with positivity for the whole day. Dancing at home for weight loss is not recommended for those who have problems with the spine or reproductive system. Everyone else can safely begin incendiary workouts that will help restore harmony and lift their spirits.
Kinds
Not all types of dance involve 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 used and calories are burned. Among these, the most effective are the following types of dances.
Zumba
This style is defined as a sports type of dancing for weight loss. During the training process, simple movements are performed in the Latin style.
The goal of Zumba is to engage all parts of the body. Training occurs as the training progresses, so the lesson is conducted at a continuous pace, which serves as a large intense load.
In general, Zumba is attractive because there are no specific movements - here you can and should improvise. The style itself is very fiery, makes you move actively and without interruptions.
So, up to 600 Kcal can be burned during a workout. Zumba reduces the likelihood of developing cellulite and improves body flexibility, posture and stretching.
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 create a beautiful silhouette and keep all the muscles of the body in good shape. By swaying the hips and performing special movements, the waist becomes thinner and the curves themselves become sexier.
Performing arm movements helps tone the shoulder muscles. Since many movements are performed on bent legs, the gluteal muscles also work and strengthen.
The load performed during oriental dancing is considered moderate, but nevertheless the body loses calories. In 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
Single Latin American dancing is a great way to lose weight. During the training process, almost all the muscles of the body are involved, but the legs and hips are subject to the greatest load.
For those who want to get rid of cellulite and excess weight, you should definitely try the Latin American style. So, you can choose lambada, samba, salsa and many others. In an hour of this activity you can lose up to 500 Kcal!
During training, vigorous movements are performed, and therefore the whole body is worked. This style is ideal for those who want to tighten their legs and thighs. Sometimes you will need to remember the movements and their sequence. However, all difficulties with memorization disappear over time and classes become easier.
It is important to remember that high blood pressure is a contraindication to latina.
What types of dancing help you lose weight?
You can try one of the classes below. Each of them effectively gets rid of extra pounds and gives a positive boost of energy:
- Oriental ones are an ideal way to lose weight. Learning to belly dance means tightening your muscles, getting rid of extra centimeters on your waist, and getting strong abs.
- Latin American dances (salsa, rumba, samba). This option involves smooth rhythmic movements, which are perfect for losing weight. During such incendiary activities, all muscles are used. The best option for losing weight is samba, but it requires a lot of exercise.
- Zumba for weight loss is both dance and cardio training. In addition to losing weight, you will get a healthy heart and blood vessels! The advantage of this type of dance is that you don’t have to memorize the choreography, because it is very simple, so everyone can dance Zumba.
- Hip-hop provides effective burning of excess calories, trains endurance, flexibility, and models the body shape. Such dances are considered the most energy-intensive, but not everyone likes them.
- Flamenco strengthens the thighs, calf muscles, and models the shape of the legs. As a result of regular practice of this dance, you will become more graceful, get rid of fat deposits on the neck, arms (upper body).
- Step is a wonderful dance for strengthening the muscles of the legs and buttocks. Increases skin tone, helps to lose weight, develops a sense of rhythm.
- Breakdancing is a good way to expend energy, but requires a lot of stamina. Training creates an ideal figure, develops flexibility, and gives you good physical shape.
- Strip dancing or strip plastic is a modern type of dancing that helps not only to lose weight, but also to gain self-confidence. The training program includes gymnastics classes, so it will allow you to get a slim, graceful body and a strong character. If you believe the reviews, learning these dances is a pleasure!
Eastern dance
Oriental belly dancing is becoming an equally popular and exotic way to lose weight. You can follow a special weight loss program, or you can simply study oriental dances for your own pleasure. Video lessons for beginners on belly dancing are available on our website.
The history of the origin of belly dancing is very old and goes back thousands of years to the country of Tibet.
Initially it was a men's dance, but today men are somehow ashamed to engage in oriental dances: they have become the priority of women.
Many people believe that the dance has this name because it mainly involves the abdominal area. But that's not true.
Initially, oriental dances were called Bellydans, which translated means “dance of life.”
But in Russian, belly means life. However, we continue to call this movement “belly dancing.”
https://youtu.be/ofcQoELpOpc
Belly dancing can bring huge benefits not only for weight loss, but also for health:
- Oriental dancing stimulates blood flow to the pelvic area, which has a beneficial effect on the functioning of the intestines and reproductive organs of a woman. So if you have problems starting a family, belly dancing is, as they say, “the doctor ordered.”
- The muscle groups that belly dancing uses are not used in everyday life or even in most aerobic exercise routines.
- The spine becomes more flexible, but injuries during exercise are excluded, since the movements are very smooth and flexible.
- Blood circulation in the cervical region improves, since belly dancing pays great attention to this part of the body.
- Joints become more flexible, even in older women who get rid of arthritis.
- Girls develop femininity, self-confidence, and optimism.
Warm-up
You need to start belly dancing with a warm-up, which lasts about 10 minutes.
- Swing. We place our feet as wide as our feet and begin to swing our pelvis in different directions, tensing our abdominal muscles.
- We raise sharply either the right or the left thigh. In this case, only the hips should move.
- Shift your body weight to your left leg and place your right foot on your toes. We describe a circle with our right thigh. Repeat on the other leg.
- Pendulum. We sway our hips to the right and left.
- Stretch your arms overhead and then slowly squat down until your heels touch. Squeeze your buttocks and stay there for a minute. Then slowly rise up.
- Clench your hands into fists and stretch your arms out in front of you. Try to draw circles and figure eights, moving only with your brushes.
- Place your hands in front of you, relax your hands and try to make smooth movements using only the elbow joint.
We perform all exercises 10 times. If you alternate arms or legs, then do it 10 times on each side.
Rules for practicing at home
You can start training at home using online video courses, in special schools or fitness centers. In any case, it is worth learning and following a few simple rules. The study area should be spacious, well-lit, preferably with large mirrors. All factors distracting from the exercises must be eliminated (children, pets, foreign objects on the floor, etc.). The environment around you should encourage the desire to dance.
It is important to prepare special shoes and clothing before starting classes. The girl herself should like her in order to further motivate her to study. The number of trainings, as well as the time of training, is selected individually. It is advisable to exercise 3 times a week for 120 minutes (or 5 times for 60 minutes). At the end of the workout, be sure to stretch the muscles (this rule cannot be neglected).
Equally important is the correct choice of musical accompaniment for the lesson. Russian or foreign song, which will inspire you more? It all depends on individual preferences. Experiment with this by choosing tracks to suit your needs. Sometimes even tired people, without strength and mood, feel a surge of strength and an improvement in mood to the sound of a good rhythmic melody. Additionally, you can think about invigorating drinks, such as green tea and ginseng decoction.
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When dancing at home to lose weight, normalize your diet. Choose healthy foods to use as fuel for the body. It is recommended to eat 1.5-2 hours before the start of the dance, and after it no earlier than 30 minutes. It is optimal to follow a protein diet or include more meat, eggs, and legumes in your diet (excluding junk food). There is no need to despair if there is no success in the first stages, because classes should bring you only joy!
Which ones to choose?
What other dance styles can you choose to lose weight?
- Flamenco. This style makes it possible to tidy up the body, in particular the back and legs. Regular exercise also helps to lose excess weight and stabilize the functioning of the heart and respiratory system. In an hour of classes you can actually spend up to 600 Kcal.
- Strip of plastic. It is immediately clarified 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 my legs, buttocks, back and abs, and in an hour of work you can spend 1200 Kcal.
- Jazz Modern. This direction combines step, hip-hop, RnB, break and other styles. Dance movements are performed energetically and require a lot of strength and endurance to perform them, but weight loss results 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-consuming, interesting and complex. The Irish style involves the legs, hips, stomach and back, so the weight loss process is effective. With this load you can get in shape in a short time.
Educational video lessons for beginners
Learning to dance at home, without the presence and guidance of a choreographer, will be very difficult. Online video lessons with professionals will help you decide on your dance style and learn the movements. Below are some videos for beginners that will show you some of the secrets of the skill. After watching, you will definitely want to start practicing immediately!
Belly dance
Belly dancing for beginners. Part 1
Aerobics for weight loss at home
Dance aerobics for weight loss: lesson 1
Belly dancing is a representative of oriental dances
Now it’s worth moving from Latin America to Asia, represented by dance traditions adapted to shape the ideal female figure. The smoothness and relatively low intensity of oriental dance arts does not contribute to rapid weight loss, but, for example, belly dancing is suitable for weight loss if you combine classes with a reduction in calories consumed.
The main advantage of this technique is honing the ideal female figure. Many elements are performed with the legs bent, this increases the load on the buttocks and thighs. The “shaking” element is effective in the fight against cellulite. Characteristic arm movements have a beneficial effect on the condition of the shoulder girdle and counteract sagging arm muscles. A number of such elements as “eights”, “rocking chairs”, “pendulums” work the muscles of the back and abdomen, strengthen the abs, and make the waist slimmer.
Despite all the complexity of the technique, you can practice this masterpiece of oriental choreographic art on your own if you purchase a video of a dance for weight loss, recorded by professional dancers.
Contraindications
Despite the availability of dance practices, there are a number of contraindications:
- diseases of the musculoskeletal system (spine, knees, hip joints, including osteoporosis;
- inflammatory processes;
- exacerbation of chronic diseases of internal organs;
- epilepsy;
- heart disease;
- intervertebral hernia;
- gynecological diseases in the acute phase;
- phlebeurysm;
- heavy menstruation.
Step platform
Another type of dance aerobics that uses a special device is a step platform, which can be easily purchased at any sports store or ordered online. The average cost of sports equipment is 1500-3000 rubles.
This technique is characterized by increased efficiency; up to 750 kcal is burned per hour. In general, the greater the weight of the practitioner, the greater the effect can be expected. With step aerobics you can:
- get rid of fat reserves and extra pounds;
- strengthen leg muscles;
- achieve amazingly slender legs;
- strengthen the cardiovascular system and vestibular system.
The effect is enhanced if you pick up small dumbbells. This trick allows you to strengthen the muscles of the back, chest, and shoulder girdle.
