How to dance to lose weight. Dancing Slimming: Training Houses, General Recommendations, Video Lessons

Dancing chose from a variety of ways to lose weight? Then you better know in advance that in the first weeks, and maybe months have to work for wear. If you compare the load on the muscles, then 1 hour of occupation is equated with 40 minutes of running, 30 - swimming or 20 - power training. You should not count only on fun and incendiary music - the body has to work until the seventh sweat. But for a month, losses can be 10 kg. Such results are patience and effort!

What benefits

Intensive movements, fast paced, rhythm cause the body to produce a mass of energy. For 1 hour a fairly calm fir (one of modern styles) You can spend 300 kcal (\u003d 1 hamburger), incendiary zombie - up to 900 kcal!

The tall pace makes richly sweat, and excessive liquid is out of the body.

Dance movements only seems to be air and easy for execution. In fact, they are exercises that are part of the basic sports complexes: and hands, twisting torso, etc. only here they are still complicated by a high rate of execution. All this increases the burden on different muscle groups, forming slender body And burning fat deposits At the most problematic places.

The blood circulation is accelerated, which increases the inflow of oxygen and nutrients to the tissues. With regular classes, the work of the heart is improved, cholesterol is reduced, atherosclerotic plaques are dissipated, gradually goes cellulite, the skin becomes more elastic, which warns after weight loss. All these processes have a beneficial effect on weight reduction.

Accelerated metabolism under the influence of accelerated blood circulation. It is he who activates food processing into energy. If the metabolism is slowed down, the calories will be postponed in the form of fatty depots. If it is normalized, the body is cleared faster from slags and toxins, improving the operation of the internal organs, and health is the first step to weight loss.

Despite the fatigue and difficulties with the implementation of movements, after classes, mood rises. Psychologists argue that this is one of the best medicines from depression. So, this is also the prevention of compulsive overeating - there will be no problems that you have to eat at night in the kitchen.

It turns out that in the dance everything works for weight loss and the formation of a beautiful figure. But is it all rosy?

Underwater rocks

Fast pace and serious load on muscles and internal organs Can lead to deterioration of well-being in the following diseases and states:

• problems with spine, joints, bone tissue;
• brain diseases;
• flatfoot III and IV degree;
• recently conducted extensive operations (must pass at least 3 months);
• mental disorders;
• pregnancy and six months after the birth of a child;
• hypertension;
• III and IV degree;
• increased temperature;
• severe diseases of the lungs, liver, cardiovascular system, gastrointestinal tract;
• varicose veins;
• painful and abundant monthly;
• oncology III and IV Stages;
• the aggravation of chronic diseases.

In addition to the list of contraindications, separate species Dancing as a way of losing weight There are other flaws:

• require skills rhythmic gymnastics, flexibility, good stretching (contemp, strip plastic);
• increase the risk of injuries, fragments are fragmented, damage to bundles, joints, tendons (break-dance, vogue, pylon);
• excessively develop only separate groups muscles, which forms the improper proportions of the body (tvinging - buttocks, VOG - hands);
• assume the mandatory availability of a partner, which is very difficult to find (Latin American, ballroom);
• require an exacerbated feeling of rhythm and good hearing (flamenco);
• movement is complex for assimilation (street, oriental).

Houses or in the studio?

Decide where they will have dance classes. Training at home can be chosen if ...

• ... A simple dance is chosen, which is easy to master on video lessons;
• ... he is not a pair;
• ... you are shy to dance in people;
• ... need savings in money;
• ... You have patience and self-discipline.

In case of occupation, there is always a risk of improper development of techniques of movements. This is fraught with an uneven distribution of load on the muscles, which can end them with injury and an ugly-shaped figure.

It is also necessary to have a sufficiently large space so that nothing is constrained by the dance, and the mirror for control over their own PA. It is necessary to ensure the complete absence of distracting factors (children, calls by phone, unexpected guests). Note that when there are no questions with anyone to consult.

Advantages of studios under the control of the instructor:

• proper movement: the coach will indicate errors and help correct them;
• perhaps the development of different directions, the most intense of which allow to lose the greatest number kilograms;
• responsibility: you need to go to paid classes on a schedule, otherwise it will be ashamed to a group and instructor;
• professional will answer all your questions.

But studio dancing is expensive pleasure. And it's not just renting a hall, group classes and a personal instructor. A number of directions require specialized shoes and clothing, and this is a great cost of expenses.

What to choose?

It is best to consult with the instructor, providing him with data on my health (do not hide the presence of diseases), the degree of physical fitness (whether sports and dances were engaged in) and (it is necessary to say that your goal is slimming). Based on these data, it will pick up a suitable direction.

As a rule, for beginners need simple dancing With movements, easy to master. This is an adapted contemp, disco, zombie, something from fitness destinations.

It is mistaken to be that for full girls there are some special directions. In fact, no: if excess weight rolls for 20 kg and more, it is better to choose any programs for beginners with simple movements and slow pace. For example, a pylon or break dance will be crushed with such indicators. But as weight loss can be moved to more complex techniques.

Choosing effective dancing For slimming belly, take a look at Ballidens, Body Plastic, strip-plastic, trablu, lambad, hip-hop, Latin American directions.

For rapid weight loss, you need to choose the most energetic dances with a clear rhythm: hip-hop, break dance, zombu, disco, salsa, rock and roll. They burn the greatest number of calories for the occupation.

When choosing, focus on your preferences. Dimensional, calm person is better suitable for a slow strip to work on body flexibility. An impatient and movable - incendiary zombie to spend energy overwhelming its. Age is also important. For example, women after 35 prefer Ballidens or Foxtrot, while the youth is closer outdoor and modern directions (Treeking, Hip Hop, Break Dance).

No need to combine dancing with other intense ways of weight loss. Diets, tablets and power loads in the hall will contribute to the exhaustion of the body, the redressing muscles and deterioration of well-being. The result is the refusal of classes and the return of the former weight. What is allowed from sports:

• morning gymnastics;
• jogging / treadmill;
• walking / walking;
• swimming.

Ballroom

• Quikstep

This paired dance Gave many directions and styles the so-called "quick step". Flying, light gait is akin to running to burn for one occupation a lot of calories. Simple performed, so comes starting. The only minus is a partner.

• Foxtrot

Quickstepa's source. In its basis - also steps, but smaller and not so fast. Looks like a waltz. Gives excellent load on the back, which automatically affects the abdomen and weight loss in the sides and waist. Fits beginners.

• Tango

Of all ballroom dancingSuitable for weight loss, this is the most difficult. The load falls on the muscles of the back and legs, so the fat burning is primarily occurring in these places. Those who regularly do tango, very beautiful hips and a thin waist.

Latin American

• Samba;
• cha-cha /
• pasodobl;
• rumba;
• jive.

One of the most popular destinations today. Energy, liberty, the ability to work in a pair, excellent load on the muscles of the abdomen and hollow. Although latin dances They are called simple, many newcomers who have decided to lose weight with their help, stop classes due to the fact that some of the movements are very difficult to repeat at extra weight.

Street

• Break Dance, Dubstep (DUP STEP), Paping, Electric Boga (Electric Boogie)

These energetic directions are recommended for weight loss to young guys (first of all) and girls. Teach control the body contains fine elementsrequiring excellent physical form. No need to think that overweight - An obstacle for such classes. You will come with a pyshki, and in a couple of months you will already be lit on the Buttle, demonstrating a beautiful, tightened figure. Of the minuses - high trauma.

• Shaffle, House, Electro-Dance, Tectonics, C-Walk

Active dances that are perfect for weight loss. They burn the maximum amount of calories, very powerful. Expose wide maughs and jumps. Possess a rather complicated implementation technique and require a large area for classes. But, inserting them, it is no longer impossible to stop. Weight decreases in fast Tempe. Selected mostly young people.

• Hip-hop

Popular style, online and studios are offered training programs adapted for weight loss. Basic movements: Kach - Rhythmic rocking of the hull to the music and steppes - steps (from the middle, diagonally and cross). Press and legs work, although the load on the arms and shoulders are also considerable. Energotown classes, so many of the youth solve the problem of excess weight with the help of hip-hop.

In dance and sports studios for weight loss can also offer such street directions as:

• locking;
• cram;
• R'n'B (rich and beautiful - rich and beautiful);
• freestyle;
• hastle.

Modern

• Pylon, strip-plastic

The pylon is dancing on the pole, the strip is distinguished by sensuality and frankness. Both directions willingly choose young girls. Reveal femininity and sexuality. At the same time give powerful physical training. Of the minuses - require gymnastic skills and good stretching.

• GOU GOU (GO-GO), VOGUE (Vogue)

Choosing young girls dreaming about big scene. Highly beautiful movementsBut rather sophisticated technique. Vogh - cramped with hands of different intensity, so those who need to urgently lose weight in this part of the body, Vogue is what you need. GOU-GOU - Mix different stylesIt demonstrates its main club dancers.

• Jazz Modern, Contemporery (Contemp)

Very fashionable directions, in the classic version are not too intense: calm, with the observance of the aesthetic traditions and rules of choreography. But due to their wide popularity, instructors adapted them for weight loss - it is these programs that are quite suitable for beginners. Of positive moments - In the process of classes, flexibility is developing and a beautiful body is formed.

National Dance

• Flamenco (Spanish)

Beautiful costumes, maximum dramatic, national flavor - all this makes flamenco in demand among different layers of the population. As for losing weight, here the main work falls on the hands (the choreography of the brushes is very specific) and legs (will have to beat the chief shot). Minus - required good feeling Rhythm. Newbies exactly should not choose this direction.

• Tribe

Author's abdominal dance variety, developed by Carolina Nerikkio specifically for weight loss. More intense, less complicated. Those who are afraid to start with, can start with it. Directed on the formation of a beautiful press.

Now you know how the main directions in dancing, which can be chosen for weight loss, and what are their characteristics. This information will make it right choice and achieve maximum results in weight reduction.

Any dance is a rather strong load. However, there are such types when dance requires greater returns and physical costs. As a result, all metabolic processes in the body occur faster, and the weight loss process is automatically started. To achieve the desired effect - make the body plastic and reset the extra kilograms, it is necessary to correctly pick up the kind of dance.

What dances help lose weight

Each dance affects the body in its own way. For example, classic dancing From the category of ballroom, type of Waltz, Rumba, etc. Help acquire a flat and beautiful posture, as well as achieve the plasticity of the whole body. In addition, they will make beautiful and slender feet of a woman. Samba, like the belly dance, contributes to the order of the area of \u200b\u200bthe berry. Flamenco aligns posture and makes hands more tightened. Active directions, such as hip-hop and r "n" b, contribute to the lowest weight loss due to its rhythm. Strip-Dance helps to make the whole figure more feminine. The Latin American program develops endurance and improves movement coordination.

Remember, the more activity in the dance you show, the faster and the process of weight loss is better. In addition, those or other muscle groups are tightened during dance. This means that the skin will become elastic and taut

What to choose: Salsa, ballet or cha-cha?

• More details

Of course, you should not expect that the effect will be instantaneous, since the dances have their main goal still artistic and well development, and not discharge of excess weight. To feel tangible changes in your body, it is necessary to go to classes regularly and not miss them. So, experts recommend to observe such a sequence - at least four times a week. However, it is more likely that lessons on one or another dance dances are just twice. In this case, it is worth going to a small trick to achieve the desired effect: sign up for another type of dance, and as a result everything will be perfect. And you still master at once two types of dances, which will significantly expand your physical capabilities.

What should be considered to ensure that the effect is long

Even if you go to dances several times a week and already feel that we have noticeably dropped weight, it does not mean that you can start increasing the turnover and is everything in a row. The only thing that is allowed is to leave the amount and quality of food intake at the same level.

The main plus of dancing is that they give a feeling of comfort, calm and fill a person with joy. And this means that you will not need additional feeding yourself with candies and chocolate to increase your mood. Accordingly, you will get just tremendous health benefit.

What rules need to be observed

To lose weight in dancing, it is not enough just to actively move. You need to still take into account a number of nuances that contribute to maintaining the effect. One thing says that music should increase and decrease the temperitum gradually. Such a principle of sound musical compositions Usually used in aerobics.

For your own amenities, make up your program where the rhythm of music will change as convenient and comfortably for you. True, this recommendation is relevant only for household sessions.

How to lose weight with dances?

• More details

The duration of the dance should be at least half an hour (and this is only an active stage). As a result of such training, the muscles will warm up, and the metabolic processes in the body will accelerate. As a result, you will achieve the maximum effect when fat will be aggravated in a special effectively.

After the dance, you will be counted a feeling of hunger, and this is normal. After all, after any physical activity I really want to eat. However, this does not mean that it is necessary to eat everything. It is allowed only to use low-calorie food - Apple, raw vegetables, etc. In addition, it is worth remembering that during active dances the body is deprived of water, which actively evaporates and comes out later. Reserves must be replenished, since the dehydration of the body threatens quite serious problems - the weakness of the whole organism, lethargy, drowsiness, intestinal dysfunction, etc. All these problems adversely affect the process of weight loss, slowing it to the limit.

To reset the boring kilograms, you can take different actions: starve, eat alive apples, exhaust yourself with unbearable physical exertion, but you can lose weight, enjoying. You just need to dance!

If you choose the right style of dancing, you can achieve incredible success. The main thing is to dance regularly and receive pleasure from it. So, do you want and do not know how to lose weight? Then - Dance! The results will pleasantly surprise you!

Eastern dance

Eastern choreography helps to put the exchange of substances, normalizes the process of digestion, which leads to the expected results: Your waist becomes much thinner, the muscles of the hips, abdomen and backs are strengthened. Women are very useful to dance eastern dance: They contribute to the prevention of diseases of the sexual sphere.

For an hour of intensive classes, you can lose 450 kcal.

Flamenco

Spanish passionate dance Flamenco will help you strengthen your feet and back, the figure will become tightened and slim. At the same time, the cardiovascular system is strengthened, breathing becomes rhythmic and deep.

Per hour, dancing flamenco, you can lose 650 kcal.

Latin American dances

The incendiary and rhythmic dances in the Latin American style will help to be slimmer. Dealing at least a few hours a week with these dances, you can strengthen the muscles, straighten your back and pump up a beautiful elastic press.

During the hour of Latin American dances, the average 900 kcal is lost.

Jazz Modern

Such a kind as Jazz-Modern, arose relatively recently. He imagined several famous styles - such as break, hip-hop, er-en-bi, step. Not everyone can do jazz-modern, "there will be a maximum of strength, endurance and energy.

But as a reward, you will get a loss of kilocalories in a record number - 1000 per hour.

Strip of plastic

To perform movements from which the strip dance consists, it is necessary to own certain acrobatic skills, be able to make a serious stretching. In addition, before starting to engage in strip-plastic, it would be nice to go through the course of Eastern or Latin American dances. In short, this style is for the prepared girls.

During active training, excess weight is burned, the muscles of the abdomen, legs, press, back, buttocks are tightened.

Loss of 1200 kcal per hour - this is what will give you intense, but such a beautiful strip-plastic.

Houses or in the studio?

Answer this question is not easy. It all depends on the warehouse of your character, the circumstances and other nuances.

Many prefer to do dancing in the company of like-minded people - and more fun, and more efficiently, and the presence of a coach will allow unmistakably master all the skills of the selected style.

Perhaps you will want an individual approach. It is possible if you ask you to develop a trainer for dancing and fitness special program For you - Of course, not free.

An even more elite option is to hire a private coach. Then it is not necessary to adapt to someone else's schedule: you will be engaged in the studio or right at home when convenient to you.

If you visit the gym or pool, watch ads: there are often gaining groups of wishing to learn Latin American or oriental dance.

Finally, you can do yourself, at home, with the help of a training course on the disk.

Properly chosen complex will help to become slimmer after a couple of months, - of course, provided that you will be in full force.

Olga Moiseeva for Women's magazine "Charm"

All girls lose weight in different ways. Someone likes to play sports, someone - sit on a diet, but the third choose and the sport and the change in the diet. If the soul is to fitness or power training You do not lie, there is another way to keep yourself in good physical form - Dancing. We will talk about them in our article.

Dancing for slimming belly, bleeding, buttocks - choose those girls who want to improve the mood and tone and get rid of extra fat deposits. Is it possible to lose weight from the dances? Of course yes. Dances give a useful cardion load, make the various muscle groups work. Especially recommended dancing to those who want to attach their body to more severe physical Loads. Well, experienced athletes, on the contrary, relax with the help of dance movements of the muscles, which are shaved by power training.

Dance loss lessons

If you do not know, with the help of what dances you can lose weight, think about the nature of this action. In essence, any dance is a rhythm, constant movement, and therefore, the perfect way to burn calories. That is, the more active you will move, the faster you will lose weight. Thus, the answer is simple: any dances are effective in combating overweight. But the most effective are those used as possible intensive movements.

If you do not want to record in the studio, do at home. Exists great amount Dance lessons designed for home workouts with which you can adjust the shape. What to choose is to solve only you. And the choice, I must say, diverse. Lovers of passion and sensuality can be engaged in strip-plastic, fans incendiary rhythms - Zumba, well, who prefers the eastern classics - the dancing of belly.

Do not forget that it is possible to achieve the effect only with the help of regular classes. Choose a schedule for yourself and train. In the morning or in the evening, but an hour after eating. After training, hold down from receiving food for an hour and a half, and. Do regularly, eat right, and after a little time you will notice how your figure acquires seductive outlines

Dancing zombie for weight loss

What are they - Zumba dance? Stunning, cheerful, bright. Dance movements in the rhythm of Zumba are as useful as cardiotrans. Those who are regularly engaged in such dances effectively reduces weight. In addition, they have a positive effect on the cardiovascular system, raise the mood, strengthen the muscles. Dancing under your favorite music, you get rid of extra fat sediments, adjust the figure and get nothing comparable.
We bring to your attention to familiarize yourself with the video tutorial on the zombie:
https://www.youtube.com/watch?v\u003d3yxp2dm-l58

Eastern Dancing Slimming

Oriental dances are no less useful than Zumba. They help strengthen the muscles of the press, gain ductility. Such classes are formed beautiful figure And remove extra centimeters from the waist. In addition, oriental dances are the best prevention of pathologies of the organs of the female sexual system.
And this video tutorial will help you start mastering oriental dances:
https://www.youtube.com/watch?v\u003dofcQoelpopc.

Dancing slimming at home

Not every newcomer is decided to sign up for dance lesson in groups. Often, girls, noticing the shortcomings of their shape, simply shy to look ridiculous and attract unnecessary attention. Therefore, you can always start with a home workout.

It is necessary to pay for dancing at about 2-3 times a week. In one of the numerous video tutorials you will expect a home coach. First use the prompts, looking at the instructor, and already after a couple of weeks you can easily fulfill any dance pas.

What to choose? As we have already written above, it's all about you. Try zombu, belly dance, Latino. That is, do what you like more. Regardless of what dances you choose, you will achieve the effect that you wanted. After all, the dance is a rhythm, movement, good load For different muscle groups and a sea of \u200b\u200bpleasure. You can try on yourself different areasAnd then make the final choice in favor of one of them.
When you understand that you feel in the world of movements and music quite confidently, you can sign up of group training. Develop your undertaking, and you will definitely achieve success.

Movement is the first thing you need to get rid of excess weight at home. And at all, it is not necessary to wind circles at the stadium, download the press 200 times a day or sneak from the floor when there are no strength. Replace active sports activities are quite capable of weight loss dancing, which sometimes even more efficient than fitness. They resemble a simple charging, which requires only to choose suitable exercises and music. But there is another option - find video with lessons and engage in it.

Before proceeding with the case, take care of such things like:

• Music. If in the selected video it seems too fast or slow, you can turn on the disk with other melodies. At first it is necessary to something medium pace, in order to be possible to train the breath. After 2-3 months of the start of classes, it is already possible to accelerate.
• A place. In a private house, there should be no problems with him, but living in the apartment can come very hard. For dances, you need a room at least 5x5 square meters. m with ceilings height from 200 cm. However, it should be bright and with windows opening to ventilating. In order not to complain of neighbors and households, it is possible to make it soundproofed. In such conditions it will be able to safely perform jumps, rumbles and other dance elements. Another task is to prepare the space where it is planned to be engaged: to remove everything too much, lay a non-slip flooring, hang on the walls of large mirrors. Thanks to the latter, it will be possible to learn from their mistakes discovered during classes.
• Situation. To lose weight, performed at home, helped, need huge power Will. Therefore, the mood and the corresponding atmosphere is very important, for which no one should distract from workouts. You need to explain to loved ones that it is very important for you, they should seriously treat it and do not interfere. If there are pets in the house, then at the time of classes it is necessary to isolate in another room. But it is best to train, when there is no one at all.
• Equipment. There is no way to do without sportswear, and it can be pants with a T-shirt, shorts with a top, leggings with a t-shirt. The main thing is that it was comfortable and she did not constrain movements. It is important here and shoes, dancing barefoot harmful, as there is a big load on the foot. In order to avoid it, ballet shoes, dense socks or moccasins without laces.

What does clothes for dancing look like, look at the photo below

On a note! To reset the excess weight of the house with the help of video, it is recommended to train 4-5 times a week at 20-40 minutes or 2-3 times to 1-1.5 hours. After classes, it is very useful to make a short stretching. Beginners need to start a lesson at no hurry so as not to overvolt the muscles.

Features of nutrition during weight loss with dancing

At the end of the lesson, there is no earlier than after 2 hours. There are restrictions on the reception before it started: a suitable time for this is somewhere in 30 minutes. Food should be light and low-fat, it is best to switch to healthy nutrition. It includes:

• a variety of cereals (buckwheat, millet, rice, wheat, oatmeal, etc.);
• dairy products (kefir is especially useful);
• fiber - it contributes to the cleansing of the intestine from slags and toxins;
• green tea;
• raw vegetables and fruits;
• olive oil and MN. Dr.

Any dancing for weight loss will not be beneficial if the refrigerator will be devastated after the occupation every time: sausage, fat, pork, butter, buns, and other baking. Fast-visible carbohydrates need to be left overboard, they are recommended to be replaced by proteins. These substances give energy and contribute to building muscular mass. From drinks worthy of ginseng, infusion of richness and protein, divorced in water. It is recommended to use it for breakfast or dinner separately from food.

What looks like proper nutrition, look at the photo below:

What dances to choose for weight loss on video at home

Here you need to proceed from the state of your health, free time, desire and existing space. For burning fats, it is often resorted to the eastern and latin American dance, a little less often for Zumba. They give the chosen to their person not only harmony, but also flexibility with plasticity. But this is only with the condition if they do it regularly.

Eastern dance

These dance moves Suitable for representatives of any age and physique, they are easily remembered and provide:

• normalization of metabolism in the body;
• press suspender;
• strengthening muscles of the back;
• cellulite elimination;
• elasticity of the buttocks;
• strengthening lumbar muscles.

Doing for free just 60 minutes a day, you will have 400-500 kcal. For this you do not need any sports equipment and special clothing, just repeat everything that shows the instructor in the video. First you should start with small loads on the stomach and hips, then gradually train legs and hands. Complete dancing for weight loss is recommended by respiratory gymnastics and stretching.

Latin American dances

If someone does not like the idea of \u200b\u200bdoing the belly dance at home, it is worth looking at the movements from ballroom productions. If the stop needs to be done on his feet, jive will suit, in other cases the cha-cha and samba is relevant. To eliminate fat in the thighs, it is worth paying attention to Salsa, Bachata, Merenge and Mambo. All of them are based on fast circular rotations of the thighs, shoulders and the hull itself. With their help, about 900 kcal is spent in an hour.

What does the Latin American Dance lesson look like, look at the photo below:

Zumba.

Such dance training Not harmful to the body, although during her muscles of the back, abdomen and legs account for a large load. The effect of it is very similar to the one given cardiosany. To lose thus 1000 kcal, you need to engage only 1 hour. All exercises are made under incendiary Latin American music.

They are based on:

• marching;
• mahi legs;
• power steps;
• squats;
• turns.

On a note! During the execution of the dance "Zumba", it is important to strain the muscles of the legs and arms as much as possible, pull the stomach and straighten your back. Attention should be concentrated on video, it is necessary to strictly repeat all the movements for the teacher. Beginners need to train at least 3 times a week, and experienced dancers - 4-5.

Dance training at home, video:

Zumba: