To get a slim and elegant figure, it is not necessary to exhaust yourself with hard workouts in the gym and sit down on all sorts of diets. The easiest and most effective way to lose weight is dancing. Incendiary dance exercises activate all muscle groups. There are many different styles of dance, and all of them can be used at home without the help of a partner. Consider the main types, such as zumba, hip-hop, belly dance, salsa, strip plastic.
The influence of dancing on the human body
Among the advantages of dance exercises are the following:
- Improving the respiratory and cardiovascular systems;
- Improved muscle tone
- Trains endurance, flexibility, coordination;
- Prevention of osteochondrosis;
- The development of muscle strength;
- Weight loss;
- Improving mood;
- Positive effect on the functioning of the nervous system;
- Adding confidence.
Regular dancing classes will help reduce heart rate, lower blood pressure, reduce blood cholesterol levels, and burn fat. This is the most effective and healthy way to lose weight.
General tips for doing dance for weight loss at home
Before classes at home, it is better to check with the doctor to exclude possible deviations in the body. The most important indicators are blood pressure and heart rate (pulse). In the first classes you should periodically change your heart rate.
- Before the main dance lesson, warm up;
- Wear clothes that will not impede the execution of movements. The best option for girls (T-shirt, lasiny or sweatpants, sneakers);
- It is recommended to dance in shoes, in order to avoid unnecessary slipping of the legs;
- First watch the dance lesson video. Carefully study complex dance moves to avoid injury;
- Do not try to perform movements at a fast pace, especially if you are a beginner;
- Rest periodically;
- Drink plenty of water during and after the dance;
- Exercise regularly to strengthen the muscles of the legs;
- At the first stages, move as you can, gradually improving the level of skill;
- After finishing the class, perform exercises for stretching the muscles.
To ensure that each lesson is safe, it is worth adhering to the principle of gradualness, which is a gradual increase in loads. A uniform increase in training time each day the body will perceive positively, thus you eliminate the risk of various functional deviations.
Who is contraindicated this way of losing weight
Dancing for weight loss has a positive effect on many body systems, but they can not be used by everyone. It is not recommended to use this method during pregnancy, menstruation, fever, cramps and ailments.
Belly dancing is contraindicated in diseases of the female reproductive system, hernia, varicose veins, spinal dislocation, tumors and chronic processes.
Dynamic dances (zumba, hip-hop, salsa) are forbidden for individuals with cardiovascular, respiratory, spine and hypertension problems.
The best types of dance for weight loss
The most famous and popular types:
Many are embarrassed to dance in a group simply because they have never done this before. However, to abandon such a beautiful way to lose weight is not worth it. Just lock yourself in your room, turn on your favorite tracks and start dancing. Move as you can, do not hesitate. Several classes will help improve your skill level, and very soon, group classes will no longer be scary.
This intriguing and exciting Latin American dance form has long gained immense popularity around the world. Salsa combines many styles, such as marenga, mamba. This view will allow you to relax, bring into work many muscle groups, as well as burn a lot of calories. Many salsa movements involve active hips. There is more rocking of the hips from left to right or vice versa.
Everybody loves Zumba
Super-dynamic dance includes movements from rumba, hip-hop, salsa, marenga. Today, many fitness centers offer zumba for weight loss, which helps to burn calories effectively and at the same time enjoy the lesson. You don’t need a partner for this dance. Most movements are easy, and for beginners this type will appeal to everyone. In the zumba work the muscles of the arms, legs, back, abdomen. It is great for maintaining and improving physical fitness. To lose weight quickly with zumba will succeed if you do it 2-3 times a week.
For you, we picked up the best videos of dance zumba.
Belly Dance – Oriental Exotic
This exotic art form includes smooth body movements: shaking thighs, buttocks, shoulders, arms, belly. Moving in this style, fat is burned in many parts of the body. In one hour of dancing, you can burn 300 calories. It strengthens muscles, forms a correct posture, eliminates pain in the back. The low intensity of the dance makes it possible not to overstrain the bone apparatus of the student. Regular belly dance lessons improve coordination, flexibility, and accelerate blood circulation and the body’s metabolism. You can practice exotic art at home.
Hip-hop – break the dance floor
Street dance form, which today is very popular in nightclubs. The rapid sequence of movements involves the entire human musculoskeletal system. Dancing hip-hop consumes a lot of energy. In just an hour of training at home or in a club, you can burn about 250 calories. Hip-hop dance moves are pretty simple and beginners will learn them quickly. This popular style of dance will help everyone to get rid of extra pounds, the main thing is the regularity of training and a gradual increase in training time.
For starters, we picked up some of the best dance videos.
Strip Plastic – Unleash the Movements
This is an exciting, seductive dance that enjoys the greatest popularity among the beautiful half of humanity. It can be said that plastic strip is a small performance capable of captivating the hearts of all observers. He gives confidence in himself, helps to better master the body, overcome the complexes, make himself free and relaxed, and also get a lot of pleasure from the activity. The movements here are not intensive, however, most arm, leg, abdomen and back muscle groups are involved in the work. Strip plastic would be a good way to lose weight, and in terms of effectiveness it is almost the same as oriental belly dancing. We have selected for you the best video from YouTube.
Not only exercise, diet, massage and