Dancing for weight loss. What dances help to lose weight and which dance directions are better for a teenager or an adult

Usually turn their eyes towards dancing. It is not surprising, because everyone has seen dance competitions on TV more than once. And, most likely, it did not escape your attention that most of the dancers have not only grace, excellent plasticity, excellent posture, but also a good figure. That's just the fact remains - among those who dance a lot and fat people, and it does not matter whether we are talking about beginners or people who have devoted more than one year of their lives to studying pas. So is it possible to combine business with pleasure? lose weight with dancing?

Let's think logically. To lose weight, you need to consume fewer calories than you expend. This initial position is unlikely to ever change. To lose weight, you need to either stick to diets or give your body physical activity. But if there is no doubt that dancing develops plasticity, coordination of movements and teaches you to better control your body, then the load on the muscles does not necessarily accompany them. It turns out that dancing for weight loss is useless? Not at all. It all depends on several factors at the same time: on where you are doing, what kind of dance and how.

So, Where can you practice dancing to get the best effect?

The options are: at home, in dance school or studio, in the gym. Let's analyze each of them. Homework is carried out, usually, with the help of various video courses. If you choose the right type of dance, you can get enough work, but learning to dance is unlikely. At the dance school, you will be given excellent moves, and if the dance direction suggests this, then you will find a partner there, however, it should be borne in mind that most of time will be devoted to establishing interaction in a pair, learning movements, setting posture and other similar moments. It is impossible to say that at this time you will not receive a load, it will be difficult for beginners at all, but this load, with a high degree of probability, will not be sufficient for losing weight. If we talk about dance programs offered by fitness clubs, then it is they who are aimed more at weight correction, however, it is rather difficult to hope for any successful dance training in this case. Therefore, first of all, you have to prioritize whether you need beautiful movements, the ability to dance or a slender figure.

Separately, I would like to say that many young ladies choose homework solely because of complexes about the figure and lack of skills. However, such experiences are in vain, because there are groups with different levels training, and believe me, in each of them there will definitely be people with overweight. Homework is budgetary and requires the least amount of time, but no one will point out a mistake, control or cheer you up. In addition, the factor of paid money, chatting with girlfriends and, if you're lucky, having a nice trainer, works on some ladies in a magical way even better than psychological work on your own motivation.

Let's move on to the second point. What kind dance directions most effective for weight loss? As a hobby, you can choose any kind of dance. Calm ballroom, energetic sports, charming belly dance, sexy strip plastic, incendiary Latino, rhythmic Irish and trendy club dances can be preferred in terms of aesthetics, matching your temperament, proximity to a club or school. But if you are seriously thinking about losing weight, the criteria should be somewhat different. You will get the greatest physical activity from single rhythmic dances. And despite the fact that almost all muscle groups are involved in most dances, some of them are loaded to a greater extent, and some to a lesser extent. For example, in belly dance and samba, emphasis is placed on the waist, abdomen and hips, Latin American dances in to a large extent train coordination of movements and endurance, Irish load, first of all, the legs and contribute to the formation of correct posture. But in strip dance and modern club dances(go-go, R'n'B and others) as a rule, almost all or many muscle groups are involved. It's nice that from rhythmic dancing you will receive both aerobic and cardio load at the same time.

And, most importantly, answer the question - how to dance to get slim figure? Let's start with the fact that initially dancing classes are not adapted for weight correction, so you should not expect a quick effect, just as you should not hope that you can lose weight without adhering to it with the help of such "trainings" alone. This explains the fact that among the dancers you can meet not only slender, but also full people. In addition, dance classes are usually held 2 times a week, and to achieve results in any kind of fitness, experts recommend devoting at least 3-4 days a week to it. Exit? Either attending additional classes, or developing skills on your own, or combining with other types of training. Also (traditionally for all types of fitness) you should not eat two hours before and within an hour after class, limiting yourself, if necessary, to a light snack.


So don't put too much emphasis on dancing great expectations, but write them off as a way to lose weight, too. After all, among other things, dances give good mood and a charge of vivacity, allow you to feel more attractive and liberated, have a positive effect on the cardiovascular system and immunity. In addition, this is a fashionable hobby that gives you the opportunity to plunge into a special atmosphere, diversify your life and expand your social circle.

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Hello Tanya! I read in some magazine that you can. Please answer - is weight loss through dancing true or high-profile yellow press headlines?

Every woman wants to be a happy owner perfect figure. To achieve this, any methods and means are used that are far from always safe for the woman's body. For some reason, the fair sex forgets that there is one excellent means of obtaining the desired forms, namely, dancing.

This is a safe, absolutely physiological, optimally distributing the load on all muscle groups, a sport. Let's understand why dancing is most suitable for the formation of a proportional and beautiful figure.

Physical reasons

1. Dancing is safe. Choosing from a variety of directions and types of dance, each lady can choose the option that suits her and even helps restore her health.

2. Dancing helps to eliminate congestion in the body and improve blood flow. Some styles of dancing are the stabilizer of the internal organs and their massage.

3. Dancing also helps to stabilize the daily routine. The need for breakfast, timely meals, morning warm-up, warm-up during the day, relaxing exercises before bed and drinking water perfects wonderful forms.

4. In addition, dancing is a pleasant physical activity that helps burn excess fat.

5. During dancing, the fair sex evenly distributes the load on all muscle groups, sometimes even on those that other sports cannot reach. being burned internal fat and not just subcutaneous.

6. Alternately relaxing and straining all muscle groups, you perfectly combine cardio loads with strength ones.

7. Metabolism improves due to the normalization of the gastrointestinal tract.

8. In the end, dancing forms a royal posture. A young lady with a straight back and a proudly raised head is slimmer both visually and in fact.

Metaphysical reasons

1. Dance helps to normalize the energy exchange of the body, which improves mood, improves the work of all internal organs and reduces weight.

2. During the dance, a woman reveals her femininity. On the physical level this spills over into the normalization of the reproductive and hormonal systems. As soon as the level of hormones in the blood stabilizes, you will notice that you have got rid of cellulite, as well as fat deposits in the back, shoulders and abdomen.

3. It is also worth noting that dancing woman begins to take care of himself and love himself. Such a woman will no longer allow herself not to get enough sleep or eat harmful foods.

4. A woman begins to accept and love her own body. And as a result, the fat accumulated by the body to protect not only from hunger and cold, but also from the aggression of the hostess against herself, will no longer be useful.

Dancing is one of the most enjoyable methods of losing weight. Almost all types contribute to the fact that the body becomes slimmer, muscles are tightened, tissues receive the necessary nourishment, and blood circulation becomes better.

Most people think that starting this type of weight loss is a difficult task. However, this is an erroneous opinion. In this case, you just need to find a group of people or a partner with the same level of training, as well as monitor nutrition.

If the plans are to reduce weight with the help of such activities, then the diet should be changed. The daily calorie intake should not be increased. That is, in order for the level of fat in the body to decrease, it is important to increase energy expenditure, but its intake should remain the same.

It is not necessary to follow a strict diet, but it is still worth controlling portion sizes. It is also necessary to limit the consumption of sweet foods and products, flour and bakery products, carbonated and sweet drinks, spicy, salty and smoked products.

So, the regularity of such training and a balanced diet will help you get rid of excess weight faster.

Action on the body

It is also important to know about the effect of such training. In the process of dance classes, it is involved a large number of muscles. Even those in Everyday life almost do not function, weaken over time and the skin, accordingly, begins to sag.

In the process of training, the cardiovascular, lymphatic and respiratory systems work, and this, in turn, is beneficial for the immune system.

Thanks to dancing for weight loss, stress is removed, negative emotions and worries, therefore, even with a minimal desire to exercise, it is still worth going to training, as bad thoughts and moods will go away immediately.

After class, you can immediately notice how strength is added and all the bad things go away. In the process of dancing, the brain is able to produce endorphins (hormones of happiness), and, consequently, the level of happiness itself rises. By the way, dancing for weight loss helps fight overeating and constant use sweet.

Contraindications

No matter how much you want to do it, there are contraindications for such a load. They also depend on the types of training.

However, there is a general contraindication to this type of physical activity:

1. chronic or acute diseases;
2. high pressure;
3. recent surgery;
4. diabetes;
5. disorders in the musculoskeletal system.

In other cases, it is important to determine the contraindications that apply to a particular type of dance. It is necessary to consult with a doctor before starting training, who is familiar with the individual characteristics of the body and is aware of what level of load will be in a certain style.

Kinds

Not in all types of dances there is 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 involved and calories are burned. Among these, the following types of dances are the most effective.

This style defined as sporty look dancing for weight loss During the training, simple movements are performed in the Latin style.

The goal of Zumba is to engage all parts of the body. Learning takes place during the training, because the lesson is conducted at an uninterrupted pace, which serves as a great intense load.

In general, Zumba is attractive because there are no specific movements - here you can and should improvise. The style itself is very incendiary, it makes you move actively and without interruptions.

So, for a workout, up to 600 Kcal can be burned. Thanks to Zumba, the likelihood of development is reduced, body plasticity, posture and stretching are improved.

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 form a beautiful silhouette and keep all the muscles of the body in good shape. By swinging the hips, performing special movements, the waist becomes thinner, and the bends themselves become sexier.

Performing hand movements contributes to the tone of the shoulder muscles. Since many movements are performed on half-bent legs, the gluteal muscles also work and become stronger.

The load performed during oriental dances is considered moderate, but nevertheless the body loses calories. For 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

Solo Latin American dances are a great way to lose weight. Almost all the muscles of the body are involved in the training process, but the legs and hips lend themselves to the greatest load.

For those who want to get rid of cellulite and excess weight, it is definitely worth doing the Latin American style. So, you can choose lambada, samba, salsa and many others. For an hour of such a lesson, you can lose up to 500 Kcal!

During training, energetic movements are performed, and therefore the whole body works. This style is ideal for those who want to tighten their legs and hips. Sometimes you need to remember the movements and their sequence. However, all difficulties with memorization disappear over time and classes are easier.

It is important to remember that high blood pressure is a contraindication to latin.

Which ones to choose?

What other dance directions can you choose to get rid of excess 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, stabilize the work of the heart and respiratory system. For an hour of classes, it is realistic to spend up to 600 Kcal.
• It is clarified immediately that only trained girls can engage in this style, since it includes elements of oriental and Latin dances, as well as stretching. During the class, I especially work legs, buttocks, back and abs, and for an hour of work you can spend 1200 Kcal.
• Jazz Modern. AT this direction step, hip-hop, R-n-B, break and other styles are combined. The movements in the dance are performed vigorously, and their implementation will require a lot of strength and endurance, but the results in losing weight 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-intensive, interesting and complex. The Irish style involves the legs, hips, stomach and back, so the process of losing weight is effective. With the help of such a load, you can bring yourself into shape in a short time.

How to practice at home?

It is important to follow some tips to make losing weight at home pleasant and effective.

All girls lose weight differently. Someone likes to play sports, someone likes to go on a diet, while others choose both sports and dietary changes. If you don't have a heart for fitness or strength training, there is another way to keep yourself in good physical shape - dancing. We will talk about them in our article.

Dances for weight loss of the abdomen, hips, buttocks are chosen by those girls who want to improve their mood and tone and get rid of excess body fat. Can you lose weight from dancing? Of course yes. Dancing gives a useful cardio load, makes you work various groups muscles. Dancing is especially recommended for those who want to attach their body to more difficult physical activity. Well, experienced athletes, on the contrary, relax with the help of dance movements the muscles that are constrained by strength training.

Dance lessons for weight loss

If you don’t know what dances you can use to lose weight, think about nature itself this action. At its core, any dance is a rhythm, a constant movement, which means that perfect way burn calories. That is, the more actively you move, the faster you will lose weight. Thus, the answer is simple: any dance is effective in the fight against excess weight. But the most effective are those where the most intense movements are used.

If you don't want to record in a studio, study at home. Exists great amount dance lessons designed for home workouts, with which you can adjust your figure. What to choose is up to you. And the choice, I must say, is varied. Lovers of passion and sensuality can do strip plastic, fans of incendiary rhythms - zumba, and those who prefer oriental classics - belly dancing.

Do not forget that you can achieve the effect only with the help of regular classes. Pick a schedule for yourself and practice. In the morning or evening, but an hour after eating. After training, refrain from eating for an hour and a half, and. Exercise regularly, eat right, and after a while you will notice how your figure takes on a seductive shape.

Zumba dancing for weight loss

What are zumba dances? Stunning, vibrant, vibrant. Zumba dance moves are just as beneficial as cardio workouts. Those who regularly engage in such dances effectively reduce weight. In addition, they have a positive effect on the cardiovascular system, improve mood, strengthen muscles. Dancing to your favorite music, you get rid of excess body fat, correct your figure and get incomparable pleasure.
We invite you to watch the Zumba video tutorial:
https://www.youtube.com/watch?v=3YXP2Dm-L58

Oriental dances for weight loss

Oriental dances are no less useful than Zumba. They help strengthen the muscles of the press, gain plasticity. Such activities form beautiful figure and remove extra centimeters from the waist. Besides, Eastern dance- the best prevention of pathologies of the female reproductive system.
And this video tutorial will help you start mastering oriental dances:
https://www.youtube.com/watch?v=ofcQoELpOpc

Dancing for weight loss at home

Not every newcomer decides to sign up for dance class in groups. Often, girls, noticing the flaws in their figure, are simply embarrassed that they will look ridiculous and attract unnecessary attention. Therefore, you can always start with a home workout.

You need to devote about an hour to dancing 2-3 times a week. In one of the many video tutorials, a home trainer will be waiting for you. First, use the tips, looking at the instructor, and after a couple of weeks you will be able to perform any dance steps on your own.

What to choose? As we wrote above, it's all up to you. Try zumba, belly dance, latino. That is, do what you like best. Regardless of which dances you choose, you will achieve the effect you wanted. After all, dance is rhythm, movement, a good load on different groups muscles and a lot of fun. You can try it out for yourself different directions and then do final choice in favor of one of them.
When you realize that you feel quite confident in the world of movements and music, you can sign up for group training. Develop your undertaking, and you will definitely succeed.

Pole dance, or pole dance (pylon, as it is also called) includes all types of loads - power, aerobic and stretching, as well as elements of acrobatics. Therefore, everything begins not with an approach to the pole, but with basic exercises on the mat, aimed at developing all muscle groups. groupies pole dance they say that during the dance such muscles work, the existence of which you did not even suspect in ordinary life! But they will definitely start to hurt after the debut lesson.

As a rule, girls who come to the first pole dance lesson without good physical preparation find themselves wanting to go in for sports and tone their muscles - how else to perform all these complex, but such sexy pole dance tricks?

reggaeton

Popular

Incendiary reggaeton is a dance that requires good physical preparation. It appeared in Panama and Puerto Rico, but soon became widespread, first in Latin America, and then throughout the world. Unlike smooth salsa or bachata, regggenton is based on a hard and fast rhythm, so after class you can literally squeeze out a t-shirt!

The main load during the dance goes to the legs, hips, buttocks, and if you dream of a round pumped up butt, choose reggaeton. By the way, this dance is also great for burning fat, since during the active “shaking” all the muscles work and your body receives a high-quality cardio load.

Belly dance

Belly dancing is most often associated with rather plump oriental beauties who have something to "shake". Drop these prejudices and boldly go to classes if you dream of a pumped-up press. During the dance, the stomach is constantly tense, the oblique muscles work especially actively, which are not so easy to pump even in the gym.

Moreover, belly dancing will help to work out the thigh muscles without doing the boring classic squats. So buy rather an oriental outfit with ringing monists and go!

Irish step

Irish step is deservedly considered one of the the best dances for weight loss. It will replace you with jumping rope, and running, and step aerobics ... In a word, Irish dance - interesting option cardio for those who can't bring themselves to go for a morning jog.

True, the upper body is practically not involved in it, but if you dream of slender and toned legs, then this type of dance is definitely for you!

Flamenco

Passionate spanish flamenco is able to use all the muscles of the body, providing your body with a uniform load. The dance sets a very fast pace and has a lot of different movements, so you definitely won’t be bored in class.

Firstly, the muscles of the arms and shoulder girdle will tone up, and secondly, flamenco requires perfect posture, which means that dance is very useful for the spine. And finally, flamenco is all about plasticity and fluidity of movement that won't hurt anyone.