Pole dance, or pole dance (pole dance, as it is also called) includes all types of exercise - strength, aerobic and stretching, as well as elements of acrobatics. Therefore, it all starts not with approaching the pole, but with basic exercises on the mat, aimed at developing all muscle groups. Fans pole dance claim that while dancing, muscles work that you didn’t even know existed ordinary life! But they will definitely start to get sick after the debut lesson.
As a rule, girls who come to their first pole dancing lesson without good physical preparation discover a desire to play sports and tone their muscles - otherwise how to perform all these difficult, but so 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, reggenton is based on a hard and fast rhythm, so after class you can literally wring out your 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 an excellent fat burner, since during active “shaking” all muscles work and your body gets quality cardio exercise.
Belly dance
Belly dancing is most often associated with rather plump oriental beauties who have something to “shock”. Throw away these prejudices and feel free to go to class if you dream of toned abs. During dancing, the stomach is constantly tense, the oblique muscles are especially active, which are not so easy to pump even in a gym.
Moreover, belly dancing will help you work your thigh muscles without doing boring classic squats. So quickly buy an oriental outfit with ringing monists and go ahead!
Irish step
Irish step is deservedly considered one of best dances for weight loss. It will replace you with jumping rope, running, and step aerobics... In a word, Irish dance - interesting option cardio exercises for those who cannot bring themselves to go for a morning run.
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 an even load. The dance sets a very fast pace and has a lot of different movements, so you definitely won’t get bored during the class.
Firstly, the muscles of the arms and shoulder girdle will become toned, and secondly, flamenco requires ideal posture, which means the dance is very useful for the spine. And finally, flamenco is plastic and smooth movements, which will not harm anyone.
Topic of health, nutrition and active image life today is more relevant than ever. And where there is health, there is movement and, of course, sports, fitness and dancing. To regularly engage in physical activity, you need not only time, but also motivation. What will make you go to class every day without giving in to laziness and excuses? There are many secrets, but the main driver is always interest.
To sports through dance and music
Fitness dancing for beginners has become a brilliant idea for those people who do not prioritize sports achievements, but also intend to achieve some goals - improve physical fitness, cheer up and get rid of the seasonal blues, find new friends, have an interesting time.
With the advent of Dance Fitness, dancing appeared in fitness clubs, people of all ages and professions began to practice it, big cities and provinces. Creators dance programs with elements of fitness sought to change attitudes different people to sports, tried to turn boring workouts into interesting activities, to which you want to run from work. The motivation for physical exercise increased significantly and very soon a recipe appeared on how to lose excess weight by dancing and having fun, and not exhausting yourself with hard training.
Experienced GallaDance teachers teach classes in various dance and fitness programs:
- Zumba®
- Zumba® Toning
- Zumba GOLD®
- Dancelatess (Pilates)
Don’t even doubt it - all of the above programs will give you a strength load, but in game form. It's surprising, but intense workouts with serious physical activity take place in an atmosphere of fun and joy, and the results are not long in coming, especially if you use fitness to lose weight. However, experienced trainers know that overly active training often seriously harms the knees, spine and can even cause a malfunction of the cardiovascular system, so the load needs to be selected correctly, and here you can’t do without an experienced mentor.
In order for the classes to be varied and interesting, it is better to try different types of fitness dancing in Moscow, attending either more measured Stretching classes or more dynamic Zumba. The easiest way to do this is to purchase a GallaDance club card.
Zumba® (Zumba dance)
Hot dance fitness - a cocktail of club Latin elements: samba, merengue, salsa, bachata and reggaeton. The drive and expressiveness of ZumbaⓇ quickly elevated it from the rank of “a set of exercises for weight loss” to the status of one of the most popular dance styles. During its evolution, ZumbaⓇ was “fed” from all kinds of dance sources - hip-hop, go-go, breakdancing,, classical ballet modern choreography
and dances of the peoples of the world, as a result of which several different interpretations of this dance were born. GallaDance clubs offer you ZumbaⓇ Classic classes, whose effectiveness has been proven by many dance and fitness enthusiasts around the world. Zumbagold is one of the youngest dance styles. The authorship of this movement is attributed to three Albertos - a fitness instructor from Colombia Perez and two businessmen Perelman and Aghion. It was this creative trio that created the global company Zumba Fitness, LLC. The story of zumbagold began in a very unusual way. One day, Alberto Perez forgot to take a special collection of compositions to training, but the quick-witted choreographer and dancer was not at a loss, but turned on the first cassette he came across and began to improvise. Everyone liked the mixed dance so much that the instructor modified it, called it Zumba, and began conducting it as separate classes. Zumbagold is one of the ZUMBA directions, carefully thought out and balanced specifically for active people. Behind
Zumba® Toning combines body-sculpting exercises with high-energy cardio workouts with Zumba moves to Latin beats for a fitness dance party atmosphere. The classes use special dumbbells called toning sticks, which look like maracas and are filled with a sand-like material. They are used to improve the sense of rhythm and tone in all target areas, including the arms, abs and thighs. Continuous shaking must produce a smooth sound, which requires good coordination and muscular endurance. It's easy to learn how to use toning sticks during lessons at GallaDance dance clubs. A Zumba class using special dumbbells is great for creating a toned body naturally
while having fun. It's safe and
effective program which will not only get your body in great shape, but will also bring a lot of positive emotions. Dance Lates (Pilates) Dance Pilates is a new fitness direction created specifically for those who want to dance even while doing, physical exercise. The Dance Pilates program combines various exercises to strengthen muscles, as well as dance and choreographic movements. Pilates classes help prepare for the perception and implementation of any choreographic information. During your Pilates training, you will be shown various exercises that will quickly and effectively tone your muscles, develop your knees and feet, and will also teach you how to position your body correctly and maintain body balance.
You will learn about the energy of dance, learn to feel and control your body. Thanks to classes, you can easily form muscle relief, pump up your thigh and calf muscles, which will increase your endurance and allow you to try yourself in fast dance movements. The lessons have a very beneficial effect on the entire body, and the cost of Pilates classes includes not only stretching and muscle work, but also exercises for correct breathing Special attention to the spine and joints. This is not only a unique alternative to massage, but also real intellectual gymnastics.. When athletes, preparing for the most difficult competitions, performed stretching exercises. The world first saw stretching in the 50s in Sweden. Stretching gymnastics gives elasticity to muscles and mobility to joints. This is why stretching is an excellent protection against injury. There is an opinion that stretching is exclusively for women, but this is not so. GallaDance clubs employ professionals who make stretching interesting, effective, and useful for men as well. The value of stretching is invaluable. Stretching classes in Moscow will help make your body flexible. Stretching makes muscles elastic. The ability to breathe correctly has a great effect on brain function. Stretching in Moscow is also
effective remedy for slimness. The history of pole dancing dates back several thousand years. More primitive people They used thin and even tree trunks and branches as poles. And not only for food production, but also for ritual dances. So the first pole dances are mentioned in the mythology of Egypt and Rome. Today, pole dancing is performed by millions of people all over the world.
Pole dance now is
separate species sports. This is exactly the status that pole dancing classes recently received. Championships and championships are held all over the planet both in the “floor dance for beginners” category and among professionals. Sign up for a trial lesson
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
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
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 slimness 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:
- Oriental ones are an ideal way to lose weight. Learning to dance belly dance means tightening your muscles, getting rid of extra centimeters at the waist, get strong abs.
- 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.
- 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.
- Hip-hop provides effective burning of excess calories, trains endurance, flexibility, and models the body shape. Such dances are considered the most energy-intensive, but not everyone likes them.
- 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).
- Step – beautiful dance to strengthen the muscles of the legs and buttocks. Increases skin tone, helps to lose weight, develops a sense of rhythm.
- Breakdancing is a good way to expend energy, but requires a lot of stamina. Training creates an ideal figure, develops flexibility, and gives you good physical shape.
- 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 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 remember about invigorating drinks, such as green tea, 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 dancing, and after it no earlier than 30 minutes. Optimally comply protein diet or include more meat, eggs, 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!
Find out more ways without leaving home.
Educational video lessons for beginners
Learning to dance at home, without the presence and guidance of a choreographer, will be very difficult. Online video lessons with professionals will help you decide on your dance style and learn the movements. Below are some videos for beginners that will show you some of the secrets of the skill. After watching, you will definitely want to start practicing immediately!
Aerobics for weight loss at home
Lose weight by dancing with a fitness instructor
Today, dancing for women is not only a way of self-expression. Many people are forced to resort to this remedy because they want to use it to gain slim figure. Even experts confirm: if you want to adjust your weight, then start dancing.
Therefore, today many reputable fitness clubs offer dance lessons for weight loss. However, you have to pay a lot for these programs. But you can get rid of extra pounds without incurring such high costs. To do this, you can start dancing at home.
Dancing is very popular among women as a way to shape their figure and gain insight into their inner world. There are several ways to learn dancing: some learn elements from videos, others develop skills by attending group lessons.
Slimness plus health improvement
According to psychologists, dancing has no equal in terms of effectiveness among other weight loss methods. The reason for this is that during exercise a person is protected from stressful situations, which are the main disadvantage of low-calorie diets.
Therefore, when the nervous system cannot stand it, a person begins to rapidly eat everything he finds in his refrigerator.
Thanks to dancing, a person constantly supported good mood , because when performing rhythmic and smooth movements to pleasant music, the body produces endorphins.
The positive effect of dancing is to improve the quality of blood flow, enhance lymphatic drainage, and accelerating metabolism, which allows the body to more actively burn fat deposits.
But body shaping is not the only positive effect of dancing. People who devote a lot of time to them become more liberated and begin to get to know their inner world, find inner harmony.
In what cases should you exercise caution?
Almost any person who decides to take up dancing can be sure that this activity will not bring him harm. However, it doesn’t hurt to get acquainted with certain recommendations first.
After all, when dancing, certain problems arise, so they may be contraindicated for some people:
Rules for dancing for weight loss at home
Having become familiar with the contraindications and realizing that you can dance to lose weight, you can move on to considering the basic rules of dance lessons.
It is recommended to dance for weight loss in a place where you will feel inner harmony. Great for lessons room with mirror, thanks to which you can observe your movements.
Make sure that the room where you will dance is not external stimuli. Try to study at those hours when no one in your household is left at home; during lessons, it is recommended to turn off your phones and not think about everyday problems.
For these lessons you will need special clothing and shoes, which should be convenient. According to most, it’s not so bad to dance in old, worn T-shirts and mended sweatshirts.
However, this is a big mistake, because our ancestors made rhythmic movements while dancing, allowing them to tune in to the energy of the cosmos. It's unlikely that space force will be glad to have holes in their trousers.
If you look at this from a more down-to-earth point of view, then beautiful sexy clothes are more suitable for dancing, because they set the mood for gaining perfect figure, and this already increases your chances of getting the desired effect from classes.
- It is advisable to conduct classes at home every day, but at least 5 times a week. When determining the duration, physical fitness is taken into account. However, usually the duration should be between 30 minutes and 1 hour. After finishing your next lesson, it won’t hurt to do some stretching exercises.
- Don't be upset if your first attempts to lose weight through dancing end in failure. The main thing is not to give up and continue to work on yourself, and as a result you will achieve your goal.
- If you have just finished dancing, then refrain from eating for some time. The break must last at least one hour.
The same amount of time must pass after the last meal before you can start training. If you want to speed up the process of losing weight, then try to eat more foods containing lots of fiber and protein.
Flamenco, strip or belly dance – what to choose
Among all the options, the most suitable are single dances. It is not recommended to start learning this art with paired lessons because here you have to observe the movements of your partner and memorize Pa sequences.
If your main goal is to lose weight, then you should focus on working with certain muscle groups, smooth movements, and developing control skills for individual muscle groups.
Types of dances for weight loss
From the variety of types of dances for weight loss, you can choose any of the following:
In order to understand which dance for weight loss is right for you, you need to take into account your temperament, level of training and personal preferences.
However, based on practical experience, it is best start with belly dancing. As evidence in favor oriental dances It can be said that they contribute to the formation of a feminine figure, allow you to learn smooth movements, and also give an unforgettable pleasure from contemplating flexible and beautiful movements.
We should not forget that through belly dancing in ancient times the inner energy and sexual potential of women was revealed. You should start dancing not only because it is very beautiful.
What attracts many women to them is that when regular classes you can lose noticeable weight. Moreover, this method experts advise as the best, citing as the main argument that people who are trying to learn to dance are not susceptible to nervous breakdowns, and with various diets this is not uncommon.
In addition to the above benefits, these activities help you become more liberated, as well as gain mutual understanding with your inner world.
Anna Mironova
Reading time: 7 minutes
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Many women have heard about dancing for weight loss. But not everyone has the time and courage to “lose weight” dance studios, and at home, as people say, even the walls help. There are practically no costs, no one needs to be embarrassed, no one cares about the level of preparation, and much less time is spent. What kind of dances promote weight loss, and what is needed for this?
General recommendations: how to lose weight by dancing - how to properly organize dances for weight loss at home
The maximum load is ensured, as is known, during a single rhythmic dance, taking into account the involvement of almost all muscle groups. For example, belly dancing helps to shake off extra centimeters from the hips, abdomen and waist, Irish dancing shapes posture and trains the legs, and strip dancing works on all muscles at once. But first you should prepare for home workouts. That is, choose the dance that is closest to your body, “go” to virtual dance lessons (this can be done without leaving this page) and create suitable conditions at home.
Video lesson: Dancing for weight loss at home.
So, what do you need for home dancing, and how to prepare for it?
- Place to dance should not cause discomfort. The room should be large and bright. It's good if there are large wall mirrors that will help you see your mistakes.
- Any irritants should be excluded. The environment should be conducive to pleasure. Therefore, you can send your children and pets to the next room, send your husband shopping, forget your phone in the kitchen, and put all your problems out of your head.
- Don't forget about comfortable clothes and shoes. You can, of course, work out in old “sweatpants,” but a suit is your mood and mood, which means half the success.
- Music is no less important. Sometimes you have absolutely no energy for training, but as soon as you put on good, upbeat music, the mood immediately appears. Choose those compositions that do not allow you to get bored and “let your feet dance.” And experiment constantly.
- How much and how often should you dance to lose weight? Each case is individual, but experts advise training 5-6 times a week for 30-60 minutes or 3-4 times a week for 1-2 hours. Stretching after a workout won't hurt.
- Use food exclusively as fuel, and only useful. There is no point in dancing for weight loss if after training you break into the refrigerator and pounce on buns, sausage and pork in batter. Read: .
- Don't be discouraged if you don't succeed the first or second time. This takes time. Just enjoy the dance, the movement and the fact that you are already on the way to a beautiful, toned body.
- Don't dance after eating – wait an hour, then start training. After dancing (after 1-1.5 hours), focus on vegetables and proteins.
- Remember about “energy drinks” - invigorating green tea, water, ginseng, vitamin B.
The biggest advantage of dancing is mood, which they create. Dancing people are not angry and gloomy - they radiate positivity and love of life. Dance, lose weight and be open to life and your desires.
Important: for whom dancing for weight loss is contraindicated or limited
By dancing, you not only reduce your exposure to nervous system daily stress - you improve your blood circulation and metabolism, relieve the lymphatic and vascular system, burn extra calories. But before you start training, visit your doctor and consult for contraindications in order to avoid trouble. And everyone has contraindications physical activity. For example:
- Dynamic dancing is prohibited for serious chronic diseases, for problems with the cardiovascular system and respiratory organs, for diseases of the spine, for hypertension.
- Dancing is not recommended , if there were convulsions, or there is a fever, malaise, menstruation, pregnancy.
- Belly dancing is contraindicated those whose medical records include diseases such as vertebral displacement, diseases of the female genital area, hernias, inflammatory, chronic and tumor processes in the body, varicose veins.
- Contraindications for pole training – presence of injuries to ankles, knees, scoliosis, joint problems, 2nd degree obesity, etc.
If there are no serious contraindications, dancing will only bring joy and health.
The best home dances for weight loss - which dances help you lose weight quickly?
Dancing is one of the most effective opportunities for giving the body flexibility, plasticity, harmony and beautiful relief.
What dances are considered the most effective for weight loss?
- Belly dancing (and other oriental dances).
What gives? Strengthening the abdominal muscles, gaining flexibility, forming beautiful hips, eliminating extra cm from the waist, preventing diseases of the female genital area, normalizing metabolism.
Video: Oriental dance lesson. - Strip dance.
Gaining flexibility, correcting body contours, strengthening all muscles, effectively burning calories, developing self-confidence and sexuality.
Video: Strip dance lessons. - Flamenco.
Strengthening the calf muscles and thighs, correcting the contours of the legs, gaining grace, getting rid of extra cm in the upper body (neck, arms, etc.). - Hip-hop, breakdancing.
Effective burning of excess fat, development of flexibility, endurance, formation of an ideal physical fitness. These dances are considered the most energy-intensive, but not everyone can do them or like them. - Irish dances.
Training all leg muscles, preventing cellulite. - Latin American dances.
Strengthening the hips and leg muscles, correcting body contours, preventing vascular diseases. - Step.
Developing a sense of rhythm, strengthening the buttocks and leg muscles, combating sagging skin and excess weight. - Zumba.
Equates to cardio training. Effective weight loss, beneficial effects on the cardiovascular system, improved mood and performance, strengthened the muscular system.
Video: Zumba fitness dance lessons.
Not in a hurry to lose weight? Then dance as your soul demands, just for fun. At least half an hour a day – and the lines of your body will become smoother and more graceful.
