Does dancing help you lose weight? How and where can you do it? Preparatory stage for dance classes

Movement is the first thing those who want to get rid of excess weight at home. And it’s not at all necessary to do laps at the stadium, do press exercises 200 times a day, or do push-ups when you no longer have the strength. Dancing for weight loss, which is sometimes even more effective than fitness, can replace active sports. They resemble simple exercises, for which you only need to select suitable exercises and music. But there is another option - find a video with lessons and practice according to it.

Before you get started, take care of things like:

• Music. If it seems too fast or slow in the selected video, you can play a disc with other melodies. At first, something of a medium tempo is needed in order for breathing training to be possible. After 2-3 months of starting classes, you can already speed up.
• Place. In a private house there should be no problems with it, but for those living in an apartment it can be very difficult. For dancing you need a room of at least 5x5 square meters. m with a ceiling height of 200 cm. At the same time, it should be light and have windows that open for ventilation. To prevent neighbors and household members from complaining, you can make it soundproof. In such conditions, you will be able to calmly perform jumps, rolls and other dance elements. Another task is to prepare the space where you plan to practice: remove everything unnecessary, lay down non-slip flooring, hang large mirrors on the walls. Thanks to the latter, you will have the opportunity to learn from your mistakes discovered during classes.
• Situation. For weight loss dancing performed at home to help, you need enormous strength will. Therefore, the mood and the appropriate atmosphere are very important, to create which no one should distract from training. You need to explain to your loved ones that this is very important to you, they should take this seriously and not interfere. If there are pets in the house, they must be isolated in another room during classes. But it's best to train when no one is around at all.
• Equipment. You can't do it without sportswear, and these can be pants with a T-shirt, shorts with a top, leggings with a T-shirt. The main thing is that it is comfortable and does not restrict movement. Shoes are also important here; dancing barefoot is harmful, since there is a lot of stress on the foot. To avoid this, ballet flats, thick socks or slip-on moccasins are suitable.

What dance clothes look like, look at the photo below

On a note! To lose excess weight at home using videos, it is recommended to train 4-5 times a week for 20-40 minutes or 2-3 times for 1-1.5 hours. After class, it is very useful to do short stretching. Beginners need to start the lesson slowly, so as not to overstrain the muscles.

Features of nutrition while losing weight with dancing

After finishing the lesson, you should eat no earlier than 2 hours later. There are also restrictions on eating before it starts: the appropriate time for this is about 30 minutes before. The food should be light and low-fat; it is best to completely switch to healthy eating. This includes:

• various cereals (buckwheat, millet, rice, wheat, oatmeal, etc.);
• dairy products (kefir is especially useful);
• fiber – it helps cleanse the intestines of waste and toxins;
• green tea;
• raw vegetables and fruits;
• olive oil and more etc.

Any dancing for weight loss will not be beneficial if, after doing it, the refrigerator is emptied every time: you eat sausage, lard, pork, butter, buns and other baked goods. Quickly digestible carbohydrates should be left out; it is recommended to replace them with proteins. These substances provide energy and promote growth muscle mass. Among the drinks, ginseng, rosehip infusion and protein diluted in water are worthy of attention. It is recommended to consume it for breakfast or dinner separately from food.

What does it look like proper nutrition, look at the photo below:

Which dances to choose for weight loss based on video at home

Here you need to proceed from the state of your health, free time, desires and available space. To burn fat, they often resort to oriental and Latin American dances, and a little less often to Zumba. They give the person who chooses them not only slimness, but also flexibility and plasticity. But this is only if you do them regularly.

Eastern dance

These dance moves suitable for people of any age and body type, they are easy to remember and provide:

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

By doing just 60 minutes a day for free, you will burn 400-500 kcal. To do this, you don’t need any sports equipment or special clothing, you just need to repeat everything that the instructor shows in the video. First, you should start with small loads on the stomach and hips, then gradually train your legs and arms. It is recommended to complete dancing for weight loss breathing exercises and stretching.

Latin American dances

If someone doesn't like the idea of ​​performing belly dancing at home, it's worth taking a closer look at the movements from ballroom productions. If the emphasis needs to be on the legs, jive is suitable; in other cases, cha-cha-cha and samba are suitable. To eliminate fat in the thighs, you should pay attention to salsa, bachata, merengue and mambo. All of them are based on rapid circular rotations of the hips, shoulders and the body itself. With their help, about 900 kcal are spent per hour.

What a Latin American dance class looks like, look at the photo below:

Zumba

This type of dance training is not harmful to the body, although during it the muscles of the back, abdomen and legs are subject to a large load. The effect of it is very similar to that of cardio exercises. To lose 1000 kcal in this way, you only need to exercise for 1 hour. All exercises are done to the accompaniment of fiery Latin American music.

They are based on:

• marching;
• swing your legs;
• side steps;
• squats;
• turns.

On a note! While performing the Zumba dance, it is important to tense the muscles of your legs and arms as much as possible, pull in your stomach and straighten your back. Attention should be concentrated on the video, you must strictly repeat all movements after the teacher. Beginners need to train at least 3 times a week, and experienced dancers – 4-5.

Dance training at home, video:

Zumba:

Since ancient times, dance has accompanied almost every event in a person’s life: the birth of a child, a wedding, a funeral, the beginning of a war, religious ceremonies.

Such useful dances

So is it possible to lose weight by dancing? Undoubtedly, running, aerobics, and exercises burn extra calories. gym. But not everyone is sure whether, for example, belly dancing or other forms help you lose weight. But every style is useful for creating slim figure, and to maintain muscle tone, and even to improve blood supply and train the respiratory system. The skin tightens and becomes more elastic, and posture improves.

Dancing- it's not only exercise stress, but also a great way to get rid of negativity. Even if you have Bad mood, do not miss class. Dance will work better than any antidepressant, and bad thoughts will leave your head. The secret is that while dancing, the brain releases endorphins, hormones that lift your spirits. Dance, and you will lose the desire to eat stress with high-calorie cakes, buns and sweets. Believe me, your figure will love it!

Choosing the type of dance

Today there are so many dance clubs and schools that it’s easy to get confused when choosing a style and direction. Let's take a closer look at how exactly they influence us different kinds dancing.

• Waltzes, foxtrot and tango First of all, they form correct posture and beautiful legs, and also help develop body plasticity.
• East Dance and incendiary samba have a particularly beneficial effect on the health of the female pelvic organs. Is it possible to lose weight with belly dancing? Certainly!
• Dynamic moves in street style hip-hop help to spend greatest number calories, which means actively losing weight.
• If your problem area is your hands, this will do flamenco, where they are most actively involved.
• It is difficult to name a dance that would develop femininity and plasticity better strip dance. And given that classes are held in high-heeled shoes, all muscle groups tense, keeping your body in balance.
• All directions of the Latin American group - salsa, bachata, mambo and others– increase endurance and develop coordination of movements thanks to the fast dance tempo.

Let's start dancing

Now that the question “Does dancing help you lose weight?” decided, all that remains is to begin. The main thing is not to put off this step until Monday, next month or next year. First of all, find a dance school that suits you, choose a direction you like and attend a trial lesson. It is important to enroll in a group of your level: if you are no longer new to dance, do not hesitate to join those who are continuing. On the contrary, it is worth getting acquainted with dancing in a beginner group.

What you need to know about dancing

If you are determined to dance to lose weight, remember a few tips.

1. Dancing must be practiced systematically. This is the only way we lose weight by dancing, overweight go away, and the muscles tighten.
2. Even the most active type of dance will not bring effective results if you eat incorrectly. You don't have to stick to a diet, but You should monitor your daily calorie intake.
3. Dancing, like any physical activity, has its contraindications. Before starting classes, it would be useful consult a doctor.
4. Don't be discouraged if not all steps turn out elegant and precise at once. Relax and dance for yourself, for your soul, and you will hone the technical aspects over time.

I hope you have no doubts whether it helps you lose weight East Dance, Latin, hip-hop or strip dance. So, decide on the direction and sign up for dance school right now! Now you know how to enjoy losing weight.

Any dance is quite a heavy load. However, there are types when dancing requires more dedication and physical effort. As a result, all metabolic processes in the body occur faster, and the weight loss process starts automatically. To achieve the desired effect - to make the body flexible and lose extra pounds, you need to choose the right type of dance.

What dances help you lose weight

Each dance affects the body in its own way. For example, classical dancing from the ballroom category, such as waltz, rumba, etc. help to acquire an even and beautiful posture, as well as achieve plasticity of the whole body. In addition, they will make beautiful and slender legs women. Samba, like belly dancing, helps tidy up the buttocks area. Flamenco straightens your posture and makes your arms more toned. Active directions, such as hip-hop and R"n"B, contribute to the fastest possible weight loss due to their rhythm. Strip dancing helps make your entire figure more feminine. The Latin American program develops endurance and improves coordination of movements.

Remember, the more active you are in the dance, the faster and goes better weight loss process. In addition, during the dance, certain muscle groups are tightened. 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 dancing has as its main goal artistic and choreographic development, and not weight loss. To feel tangible changes in your body, you need to attend classes regularly and not miss them. So, experts recommend following this sequence - at least four times a week. However, more often it happens that lessons on one or another type of dance are held only twice. In this case, it’s worth using a little trick to achieve the desired effect: sign up for one more type of dance, and as a result everything will be perfect. You will also master two types of dances at once, which will significantly expand your physical capabilities.

What to consider for a long-lasting effect

Even if you go dancing several times a week and already feel like you've lost a lot of weight, that doesn't mean you can start ramping up the pace and eating everything. The only thing that is allowed is to leave the quantity and quality of food eaten at the same level.

The main advantage of dancing is that it gives a feeling of comfort, calmness and fills a person with joy. This means that you will not need to additionally fuel yourself with sweets and chocolate to improve your mood. Accordingly, you will receive simply enormous health benefits.

What rules must be followed

To lose weight while dancing, it is not enough to just move actively. It is also necessary to take into account a number of nuances that help maintain the effect. One of them says that music should increase and decrease in tempo gradually. This sound principle musical compositions usually used in aerobics.

For your own convenience, create your own program, where the rhythm of the music will change as convenient and comfortable for you. However, this recommendation is only relevant for home exercises.

How to lose weight through dancing?

• More details

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

After dancing, you will feel hungry, and this is normal. After all, after any physical activity I really want to eat. However, this does not mean that you need to eat everything. You are only allowed to eat low-calorie foods - apples, raw vegetables, etc. In addition, it is worth remembering that during active dancing the body is deprived of water, which actively evaporates and comes out with sweat. Reserves must be replenished, since dehydration of the body threatens quite serious problems - weakness of the whole body, lethargy, drowsiness, intestinal dysfunction, etc. All these problems negatively affect the process of losing weight, slowing it down to the limit.

Worried in advance about how to get back into shape after the New Year's feast? Dance classes are the most enjoyable, emotional and interesting way to a beautiful figure. But what kind of dances will help us find perfect body fastest?

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 bottom part body - legs and buttocks. Zumba develops plasticity, flexibility, endurance, trains the respiratory and cardiovascular systems and, of course, improves mood.

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 connectives into 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:

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 dancing video will prove to you that pole dance- this is much more than just erotic dance.

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, many muscle groups work during belly dancing, and this is quite effective method 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 the main problem- these are legs, try signing up for Irish step. 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 training session you will have to sweat a lot, but as you know, 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 others 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 dances They will tighten your figure and help you get rid of extra pounds. And of course, fiery dances- this 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?

Bachata is also quite simple in choreography (which is especially important for beginner dancers). So much so that even people with some physical features. Actually, bachata is known as a healing dance that helps strengthen muscles after injuries.

Flamenco

A dance that makes not only your legs lose weight, but your whole body. The passionate Spanish flamenco dance 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 area of ​​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.

Many girls take care of their slim figure. Not everyone has the time and money to study in special studios, and some also lack the courage. Dancing at home for weight loss will help solve the problem of excess weight. The classes do not require financial investments, special training, and will not take up much free time. How to lose weight by dancing and what types of dancing are useful for this?

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, as well as professional level preparation. 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.

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:

1. Eastern are the perfect way losing weight. Learning to dance belly dance means tightening your muscles, getting rid of extra centimeters at the waist, get strong abs.
2. 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 weight loss - samba, but it requires a lot of exercise.
3. 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.
4. Hip-hop provides efficient combustion excess calories, trains endurance, flexibility, models the body shape. Such dances are considered the most energy-intensive, but not everyone likes them.
5. 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).
6. Step – beautiful dance to strengthen the muscles of the legs and buttocks. Increases skin tone, helps to lose weight, develops a sense of rhythm.
7. Breakdancing is a good way to expend energy, but requires a lot of stamina. Training shapes perfect figure, develop flexibility, give good physical fitness.
8. Strip dance or strip plastic is modern look dancing, which 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!

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).

No less important is right choice musical accompaniment of the lesson. Russian or foreign song What 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.

When dancing at home to lose weight, normalize your diet. Choose healthy foods to use them 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!