With the approach of the summer season, or some grandiose event, everyone begins to think about their appearance, because at a gala event, or on the beach, you always want to look your best, have a beautiful toned tummy, an elastic butt and no extra cellulite. Someone starts working out in the gym, someone goes on strict diets, and someone starts to exhaust themselves at home on exercise equipment. But what should those who don’t like all this do, but really want to improve their appearance?
And even in this case, there is an excellent alternative option for losing weight and correcting problem areas - these are Zumba fitness video lessons for weight loss , which you can study at home and improve your figure by dancing. Zumba is an energetic course of training that is aimed not only at losing weight, but can also bring some variety to your usual lifestyle. This process of losing weight will definitely not make you bored or boring, as it has many different variations. Let's take a closer look at this weight loss program from all sides.
What is Zumba
The most famous choreographer from Colombia, Alberto Perez, is the founder of this program; he is credited with developing Zumba dance classes. But what is Zumba fitness and what does it involve? Zumba is a kind of workout that involves repeating fiery movements behind its leader. This program can include rhythms of salsa, hip-hop, meringue, samba, beat dance, flamenco. In order to start practicing, it is not at all necessary to have dancing talent, just a great desire and ability to capture rhythm, and how beautifully all the movements are performed is no longer so important. After all, the main goal of the training is to lose weight, so the dance will continue for quite some time.
The duration of one workout takes 60 minutes, but this is enough to burn a lot of calories. The best results are achieved during classes in specially formed groups under the guidance of a fitness trainer. But, if there are financial difficulties, then such classes can be conducted at home through video lessons or online.
Please note: Another advantage of this program is that it does not get boring or tire the body like regular workouts, and also helps to lift your mood. Supporters of such activities testify that thanks to such training, they became much more self-confident and were able to strengthen their position in life in society.
The modern development of the awesome Zumba program is more suitable for young people who can easily perform dance moves to the fiery rhythm of the music. For older people, there is a slightly different dance weight loss program called Zumba Gold, equipped with a calmer rhythmic nature of musical performances and a gentle level of load, while maintaining the effectiveness of such exercises in terms of weight loss. There is also a special program for children's weight loss, equipped with game performances, interesting music and unusual playful dances, called Zumbini.
We recommend video – Zumba fitness, weight loss lessons in Russian:
Video
Varieties of Zumba
In just 15 years of the existence of such a trend in fitness as Zumba, more than 6 types of training have appeared. Each of the directions is designed for its own age category with certain physical capabilities and goals. That is, exercises are provided for those who simply want to burn fat and lose weight through aerobic exercise, and for those who, in addition, want to tighten their skin and strengthen their muscles.
The types of dance zumba are as follows:
- Step is a program designed to increase the intensity of your workout through the use of a step platform. Suitable for adults with minimal physical fitness.
- Kids and Kids junior are programs designed for children aged 4 to 7 and 7 to 11 years old, respectively. Also, participants over 11 years old can participate in the second children's group.
- “Aqua” is a program in which classes are complicated by immersion in an aquatic environment, such as a swimming pool. © https://ydoo.info/qa/zumba.htmlWorkouts are gentle on joints and muscles, therefore suitable for adults of any age.
- Sentao is another more complicated version of the program; a chair is required for classes. Not for beginners.
- Toning is not a program for beginners, as light weight dumbbells are used during the workout. For Zumba classes, special light dumbbell sticks have been developed that sound like maracas when moving.
- Gold is a lightweight aerobic interval training program designed for older adults and those recovering from injury or serious illness. The program is ideal for beginners and people who have not previously engaged in any sports and have led a passive lifestyle.
- Strong by Zumba is the most challenging of all programs, combining classic exercises such as planks, squats and burpees with dance moves. However, there are very few of the latter, since the emphasis is on fitness movements and interval work. Classes are not suitable for beginners and people with problems in the joints or spine, as well as for those with heart problems.
A short training video in Russian on Strong Buy Zumba can be watched for free online below.
What is Zumba aimed at losing weight and how many calories are burned?
The Zumba program is a type of cardio training. During intense dance, processes to improve blood circulation in the body are activated. Moreover, as in a regular workout, the load is distributed among muscle groups, only in this program all muscle fibers are activated, since in an incendiary dance you need to actively move your legs and arms, lunge and bend, etc.
This means that the load will be distributed to the following muscle fibers:
- calf;
- femoral;
- abdominal muscles;
- pectoral and back muscles;
- biceps and triceps, etc.
Regular training will help you tighten your stomach, improve your figure and develop flexibility, as well as work your quadriceps and hamstrings through a variety of lunges and jumps.
Please note that in one hour of such training, up to 500 kcal are burned, which is significantly more than during aerobics such as step.
It is necessary to dress in loose clothes that will not interfere with full exercise, but will not be too baggy. It is recommended to use special fitness briefs, this will contribute to better weight loss. Place some drinking water and a towel nearby. It is important to understand that at first, not everything may work out in the dance, but do not be upset, over time the movements will become more correct and training will begin to bring pleasure. The main thing is to choose the most suitable program that matches your level of physical fitness and preferences in music.
Benefits of Zumba
Dance fitness aerobics, aimed at losing weight, is suitable for people who do not like to do monotonous repetitions in the gym, for those who love dancing and energetic music. This is an ideal workout for people who prefer active activities that lift their spirits, as well as for those who feel the rhythm and prefer to train in a group, although Zumba can be done independently.
Advantages of Zumba over other fitness workouts:
- all muscle groups work;
- endurance increases;
- improves flexibility and plasticity of joints;
- the body is charged with energy;
- a lot of calories are consumed;
- fat burning occurs;
- self-confidence increases;
- mood improves;
- suitable for people of any age;
- you can study using video lessons;
- the functioning of internal organs improves;
- the body heals;
- The classes are suitable for people with different physical levels.
In addition, the dance sequences and aerobic movements that make up the workout are simple and easy to repeat, which will allow beginners to quickly get involved. The motto of Zumba is “Dance and lose weight,” thanks to which classes should not be perceived as a grueling process, but as an opportunity to have a good and fun time.
Another undeniable advantage is that to practice Zumba you do not need to buy special clothes or shoes; the main requirement is convenience. Clothes should not restrict movement, and shoes should not injure the foot (heels are not suitable).
From clothes you can use:
Any lesson begins with a warm-up, during which you need to warm up the muscles of the whole body. And at the end of the intense part of the workout, you need to stretch, stretching the working muscles through gymnastic exercises.
The recommended number of classes per week is 3, lasting one hour. However, if you train with weights (strong or toning), then 30 minutes along with a warm-up will be enough.
An example of an intense fitness workout aimed at active fat burning (not for beginners) can be seen below.
Zumba video lesson for beginners
There are special lessons in video format that present Zumba dance for beginners in Russian. Here basic exercises are demonstrated in the meringue rhythm, which is the basis of the classic Zumba development. The program of these exercises can be used even during morning or evening warm-up exercises.
Video training is conducted by the famous fitness trainer - Bull Natalya:
Video
The following video clip presents the basic elements of Zumba dance, which must be repeated after the people in the video and such classes must be carried out for at least 60 minutes. Here the main movements are in the movement of the arms and the workout itself may seem too easy, but for the first time it will be quite difficult to sustain it for an hour, but do not despair, as over time the body’s endurance will grow and soon these exercises will be easy take an hour or more to complete.
We recommend video – Zumba fitness, lessons for beginners at home:
Video
How to do Zumba correctly for beginners
If you are going to exercise at home or in a fitness center, the main thing is to choose the load according to your individual physical training. Classes should be for beginners or intermediate Zumba enthusiasts, but with the opportunity to learn and repeat dance moves at any stage of the training.
Therefore, before choosing a Zumba class, it is best to talk to a trainer.
Any Zumba workout, regardless of location, should last 45-60 minutes. From the moment the training begins, muscles and joints must be warmed up, and then the main dance part begins. At the end there is a cool down.
- To master the Zumba movements, it is important, first of all, to repeat the movements with your legs ; if everything works out, move on to mastering the movements with your arms.
- If the body is additionally included in the movement, it must be repeated after the trainer after mastering the basic elements.
- The main condition for repeating the dance is good visibility of the trainer and yourself in the mirror . Mirroring the movements of the choreographer, it is much easier to master the dance than doing it “blindly”.
- Follow the commands of the trainer , who always stipulates the name of the movement in advance and warns about its occurrence. That is, if you forgot the next movement, listen to the coach, who will remind you in advance which one is next.
Like any intense workout, Zumba promotes sweating, which means severe loss of moisture and dehydration. And, despite the fact that the workout is non-stop, you can still pause for a small sip in order to prevent blood clotting and fainting, especially in the hot season.
Do Zumba regularly - this is a general condition for all directions, since without regularity there can be no results. Three lessons per week are enough.
Zumba movements
After studying they can be combined into a bunch
Salsa movement - from side to side
Salsa movement - forward - backward
Rockback
Merengue – 2 steps one way and the other
Bato Shuffle
6 count movement
Reggaeton - stomp movement
Reggaeton – 2 steps
Dystrosis
Circular movements of the hips
Detailed technique of Zumba dance movements in video format
Workouts from Beto Perez
This is a training video lesson from the founder of Zumba himself, who introduced it to all the peoples of the world and currently continues to promote it. The main difference between his training and the dance programs presented above is the interval. He uses a combination of calmer movements alternating with more intense ones. The result of such dances is beautiful and toned thighs and stomach.
Moreover, this program is great for beginners, presented in the following video:
Video
And in the following video you can see how to learn several basic movements, from which you can create a full-fledged dance program for effective weight loss:
Video
Advice for beginners: you should not watch many video lessons at once and try different training methods at once. Initially, you should work on the basic basic exercises, and only after that start choosing a dance. If your financial situation allows, then it is better to start training with a trainer, and then, having already acquired the basic skills, you can continue training at home.
How the training goes
Typically, a full workout should last an hour and a half, but some people prefer to stretch out the pleasure. There are also types of faster, but high-intensity classes, for example, Zumba In The Circuit is thirty minutes of dancing at the limit of your capabilities to Latin American rhythms. The entire dance complex can be divided into four main blocks.
Warm-up
It is necessary in order to escape from the daily hustle and bustle and concentrate on the dance. In addition, before classes you need to prepare your muscles and ligaments for classes. It is recommended to do short runs, do stretching exercises, and repeat the movements learned in the previous workout.
Repetition and study
After you prepare your body, you need to begin a more clear, meaningful repetition of the material covered. That is, you need to repeat everything you studied in previous classes. You need to perform dance movements energetically, with dedication, monitoring the accuracy of movements and positions.
Immediately after this, you can move on to analyzing new movements and steps. You should act slowly to understand thoroughly what to do and how to do it. All such pirouettes will have to be practiced until they come out clearly, without errors, almost automatically.
Dance
The third stage is the dance itself. That is, everything that happened before was just a preparatory stage. It should take approximately half of the total time allotted for classes, about at least half an hour. It provides good aerobic exercise, but does not burden the central nervous system, and also prevents distraction.
Cool down and relaxation
After completing the workout, you must exit the “working mode” correctly. To do this, it won’t hurt to do a cool-down according to the standard rules, but in some cases, a few stretching exercises will be quite enough. As a result, you need to relax, ideally, arrange an individual or group meditation, this is very pleasant and useful.
Basic Zumba movements
Tips for Beginners
Almost anyone can do Zumba, unless there are direct medical contraindications. Even if you have never danced before, this cannot be an obstacle to success. However, it wouldn’t hurt for beginners to familiarize themselves with a number of tips and tricks.
First you need to follow the movements of the instructor’s lower body
It doesn’t matter whether you work out in the gym with a live trainer or just watch videos on the Internet. Try to repeat all the passes with your legs as accurately as possible, and only then “attach” your arms and the rest of your body to them. The easiest way to perform movements is to count the rhythm
Usually in Zumba they are all calculated, like in salsa, for four counts. Don’t be afraid to come forward during group training – others are just as clumsy as you. But this way you can get a better look at various nuances and details. The first workouts may seem exorbitantly difficult and simply impossible for beginners. You can’t immediately get upset, give up and give up Zumba fitness. After five or six lessons, everything will fall into place, and new movements will already seem quite accessible.
Practice and regularity are the key to success in this dance. Only by attending classes without skipping can you achieve clear, beautiful execution of dance movements. And also the effect (weight loss, increased slimness, flexibility) that you were counting on.
Basic level movements
Each workout should include 4 parts:
- the first of which is a warm-up, which is necessary in order to minimize the likelihood of injury while dancing;
- developing new movements;
- consolidation of learned elements;
- performing gymnastics aimed at stretching necessary to relax muscle fibers;
- the activity itself, or the dance.
The following video presents a basic dance of a unique program, including all the basic movements. The video is in a foreign language, but this is not so important, you just need to repeat the movements after the trainer and enjoy the training:
Video
Contraindications to dance training
Like any type of sport, Zumba-style dance training has a number of contraindications.
You should refrain from exercising if:
- diseases of the joints or bones;
- oncology;
- heart diseases;
- infection or inflammatory process in the body;
- hypertension;
- spinal or joint injuries;
- asthma or other respiratory system disease;
- varicose veins;
- some mental illnesses;
- thrombophlebitis.
During pregnancy, you can do Zumba only after consulting your doctor. For pregnant women, a suitable type of training is water training.
Beginning athletes who have decided to train at home using video lessons are not recommended to immediately move on to complex training until they have fully learned the basic movements and the body has become accustomed to light loads.
To get the desired result, you should not train on a full stomach, or eat immediately after exercise. Eating should be no earlier than 1-1.5 hours before Zumba; after training, you should not eat for the first 2 hours. If you feel unwell during the execution, you need to stop the exercise and just start marching in place. In this case, the body will gradually get used to the stress.
You should also remember that you won’t be able to lose weight with Zumba dancing if you don’t adjust your diet. The body will begin to lose fat only if the number of calories burned covers the number of calories consumed. In addition, you should definitely drink up to 2 liters of purified water per day to speed up your metabolism and avoid dehydration.
Zumba is a dance workout that will help you not only lose weight, but also energize your body, tune in to positive thinking and have fun. Classes are suitable for people of any age, from children 4 years old to the elderly. For each group there is a different direction of Zumba, thanks to which you can adjust the intensity and load during training. Anyone can start doing Zumba, regardless of their level of physical fitness. You can master dance technique both during group training and on your own using a video lesson. The main condition for achieving the desired result is regular Zumba classes (3 to 4 times a week) and proper nutrition.
One of the youngest dance styles in fitness is Zumba. Among the fans of the trend are women of any age. This is the direction you need to take a closer look at if regular routine workouts are not enjoyable. Zumba dance is no more complicated than step aerobics, but much more interesting and feminine, since the direction has incorporated movements from Latin American dances.
Strength training from Tatyana Beardsley
It is recommended to start performing this type of program after the basic base of movements has been thoroughly worked out. Tatyana specializes in intense training. A huge advantage of her classes are power-type loads. she combined Zumba movements with basic exercises of classical fitness gymnastics. In order to effectively pump up your abs and tighten your arms, it is recommended to pay attention to the following materials:
Video
Reviews from supporters of the weight loss method in question say that this type of training is the most energy-intensive. Thanks to energy-intensive classes with Tatyana, a slim figure will be ensured, even if you have an impressive amount of extra pounds. The following type of exercise belongs to the type of cardio training, aimed at working the gluteal muscles; when performed, the entire cardiovascular system in the body is intensively loaded:
Video
It is very important not to forget about warming up and not to despair when at first little happens. Over time, it will be easier to catch the rhythm, as well as perform the exercises after the trainer.
Practical advice: The duration of training should be increased gradually as the body's endurance increases. You shouldn’t immediately exhaust your body and the feeling of fatigue should be pleasant, and not such that you don’t have the strength to even raise your arm.
Description of the main steps
Since Zumba is an aerobic dance, there are several basic movements or basic steps that a person can study at home in advance in order to feel more confident during the class and have a general idea of what to expect from the workout.
Description of 5 basic exercises in the Merengue rhythm (the basic rhythm used in Zumba):
- March-1 is one of the basic movements that works the upper body. Arm swings accompany the dance march in place (no need to stand at attention, the body is more flexible and relaxed, during steps the hips move smoothly from side to side). The options for moving the arms are different: the first is alternately moving the arm to the side, the second is alternately raising the straight arm up.
- March-2 is a movement similar to the first, during which the upper part of the body, namely the shoulder girdle, will also be actively worked. During a dance march, the arms perform synchronized movements, using the muscles of the back and shoulders. The arms are brought together and spread in front of the chest, raised above the head and spread to the sides (as shown in the photo).
- “Beto's Shuffle” is a complex movement aimed at working the entire body, namely the muscles of the arms, legs, core and shoulder girdle. The exercise is amplitude and involves transferring body weight by jumping from one leg to the other with working arms bent at the elbows (see photo).
- Beto's Swing 1 is a fitness variation of the first movements that works the biceps, shoulders and triceps. It consists of alternately moving your tense arms, first to the side, and then down, not forgetting to march in place (see photo).
- “Beto's Swing 2” is a movement that is a more complicated version of the previous one, since the usual march is replaced by a wide step-back step, during which everything is transferred to the supporting leg, slightly bent at the knee. Changing legs is performed through low jumps (see photo).
The positive and negative side of Zumba
The main advantage of Zumba is considered to be positive dynamics and a dance mood, and not an exhausting workout.
In addition, Zumba promotes:
- strengthening the cardiovascular system;
- increasing the body's immune defense system;
- reducing blood sugar levels;
- accelerating metabolic processes and activating the burning of excess fat;
- increasing good cholesterol and decreasing the concentration of bad cholesterol;
- relieving stress and tension.
If the main goal is to correct your figure and transform your entire appearance, then Zumba is what you need. Well, if you need to give your body definition, then you also need to add exercise equipment to such exercises.
