Dancing for weight loss at home. Dancing for weight loss at home: The best video lessons for beginners

As has long been known, dancing helps to get the body in shape, improve mood and tone. They affect certain muscle groups (or all at once), removing the “cons” of the figure. The dances show grace and sophistication, a sense of rhythm and poise. But modern women, due to being very busy, lacking funds or lack of self-confidence, is not always able to give preference to special dance studios. The choice is to dance for weight loss at home.

Dancing for weight loss at home

Why choose dancing for weight loss at home?

• In addition to the noticeable reasons for this choice (less costs, more confidence), you can notice others:
• Familiar surroundings. There is no need to waste time getting used to new people and places, everything around has long been familiar, a person becomes completely attuned to dancing.
• "IN right time" You don't need to change your daily routine to get to your workout on time. The lesson schedule is tailored to suit you, your strengths and capabilities.
• "Personal coach. If in the gym you have to share your training with other people, to whom the trainer also pays attention, to the detriment of your development, then learning dancing at home for weight loss using video lessons for beginners is more profitable. You can always stop the video at the right moment and repeat material you don’t fully understand.

What types of dances are possible to practice at home?

Depending on your preferences and desires (what exactly you want to change in your figure), you can choose different types dance activities:

1. Belly dance. Ideal for those who want to strengthen their abs, achieve flexibility, beautiful hips and waist, and good metabolism.
2. . Dance that helps bring the cardiovascular system and muscles back to normal;
   Step. Dance that helps in the fight against excess weight. Shapes the muscles of the legs and buttocks.
3. Strip dance. Work all muscles at once. Helps achieve flexibility, good figure and self-confidence.
4. Flamenco, Latin American dances and others.

Video of dancing for weight loss at home

Video dance lesson for beginners

Video fitness dance lesson for weight loss

As in any form physical exercise, there are contraindications in dancing for people with certain diseases, for whom the classes will definitely not benefit. Before starting classes, you should make sure that this type of dancing will be safe for you and consult with a specialist.

Also, it is better to remember the following rules:

• You need to choose a place for dancing that is spacious and not in dark colors, so that the activity brings only pleasure.
• It is advisable to wear sportswear that will not impede movement.
• Mirrors wouldn't hurt. They play an important role, making it possible to evaluate the work done from the outside;
• It’s important to tune in, so it doesn’t hurt to remove extraneous irritants (phones, computers, TV). If you need something to watch fitness dance lessons for weight loss, then you should only leave this gadget.
• It is better not to listen to music through headphones if they interfere with your movement.

It will be good if dancing is accompanied by good nutrition and a healthy lifestyle. Also, do not overexert yourself and exercise in moderation.

What success can you achieve?

If you act according to all the advice, then by studying for an hour, you can really get rid of 500 calories daily, gain good figure and calmness, learn to enjoy little things and be able to get rid of bad thoughts. In a week, together with proper nutrition, you can lose 500-1000 grams. and a few cm at the waist.

Many people think that to lose weight you need to sit on strict diets and exhaust yourself with hard and boring exercises.

But there is a more interesting, fascinating and at the same time no less effective way acquire ideal shape, tightened skin, excellent health and excellent mood.

Today we will talk about dancing for weight loss and present video lessons for beginners.

How to lose weight with pleasure

Dancing will become your assistant in the process of losing weight if you have an active life position, if gym classes seem very boring and monotonous to you, and if you just want to learn to feel your body, become graceful and attractive.

There is more than one type of dancing that you can do at home to lose weight. Therefore, everyone can choose a direction to their liking - from attractive and sexy strip dance to fiery Latin.

One of the most famous now is Zumba fitness. This is a type of fitness dance for weight loss. You can find out more about this type of dance and watch the video in the article “Zumba fitness for weight loss - video lessons.”

Benefits of dancing for weight loss

Dancing for weight loss has a number of advantages compared to other types of exercise:

Recommendations to help you lose weight while dancing

To achieve your goal in a shorter time, it is important to adhere to some rules when practicing dancing:

Despite the many benefits, you should consult your doctor before starting exercise. He will also help you decide on the choice of direction, taking into account your state of health.

Dancing for weight loss at home - video

We have selected for you some of the most exciting dances, which will be commented on by a fitness trainer. After watching the videos, you can choose a direction for yourself and understand the dance technique.

Eastern dance

In this video you will become familiar with the basic movements of oriental dance, which you can later use in combinations.

Oriental dance is beautiful for its mystery and smooth movements. At the same time, practicing this dance will allow you to work out many muscle groups, improve skin tone and get rid of excess fat deposits.

Eastern dance will be an excellent choice for losing weight at home.

Latina

There is more than one variety Latin American dances(bachata, salsa, zumba), and here you can also choose a more interesting option for you.

We suggest familiarizing yourself with the basic steps and movements of salsa. Moreover, salsa can be danced in pairs. Basic steps will help you feel your body better and prepare directly for the dance.

Expert assessment from a fitness trainer: Latin American dances are suitable for fast weight loss thanks to his energy. This type of training is suitable for you if you do not want to perform monotonous, monotonous movements.

Latina will focus more on the muscles of the legs, thighs and buttocks. Like other dances, it will be an excellent cardio workout that will speed up fat burning.

Strip dance

The training is aimed at working all muscle groups, so the results will not be long in coming. The video will introduce you to the basic strip dance moves.

Expert assessment from a fitness trainer: Strip dance combines elements of oriental dance, Latin and stretching. The strip is not only the best dance for weight loss, but will also help you relax, feel your sexuality and become more attractive.

Strip dancing will teach you to feel your body. You will become more graceful and confident.

Hip-hop

The presented video shows small bundles based on basic movements hip-hop. After the first lesson you will be able to dance.

Expert assessment from a fitness trainer: This type of dance is suitable for those who cannot imagine their life without movements. A fairly energetic dance that is aimed at working absolutely all muscle groups.

Jazz Modern

The video presents a lesson on learning a small dance sequence in the modern style, which will allow you to try your hand at modern choreography and see if it suits you.

Expert assessment from a fitness trainer: A relatively new direction in dance. It combines elements of many styles: hip-hop, step, rock and roll, techno. Thanks to this, all muscle groups are worked out and the extra centimeters melt away before our eyes.

Dancing for weight loss - reviews

For your information, our editors have selected several opinions of people who lost weight through dancing:

Irina:

3 years ago I started doing strip dancing. Frankly speaking, it was very difficult at first because I had never done anything before.

But I was so attracted by the grace of the girls who have been dancing for many years. And I didn’t give up training.

Already in the first six months I managed to get rid of the extra 10 kg and then just keep myself in shape and enjoy my workouts.

Olga:

Quite recently I chose a direction such as hip-hop. A very effective dance for weight loss. In the first two months I lost 5 kg.

Besides classes, I stick to proper nutrition. I don’t eat sweets, fatty foods, or starchy foods.

Julia:

But still I decided to try. After the first lesson I was delighted. I really liked it, although not everything worked out the first time. In 4 months I lost 6 kg.

I managed to combine business with pleasure: losing weight and fulfilling my childhood dream of dancing.

Dancing will undoubtedly help you get rid of excess weight. The directions are very diverse, so everyone can find dances not only for the body, but also for the soul.

Which direction did you choose? What kind of dancing did you do to lose weight? What attracted you most to your chosen direction? Share your plans, impressions and results in the comments.

Striving at any cost occupies the thoughts of many. Only this “price” can be impressive: a sudden switch to hard can lead to problems with. But there are others, more safe ways bring your figure to the ideal, and our review is dedicated to one of them. Let's find out whether dancing helps and what beginners need to remember.

Is it possible to lose weight from dancing?

This is true. Psychologists even consider dancing the best method losing weight. The fact is that such activities involve motor activity, during which excess calories are intensively burned. It's simple: more movement means more noticeable “reset”.

The emotional side is also important: this method is not accompanied by pain, which often manifests itself in various situations. After training, you feel a surge of strength and apathy goes away. So breakdowns are excluded, only...

: nothing should distract (some people have to send household members for a walk so as not to disturb them). As you can see, the benefits are obvious, the arguments in favor are quite weighty, so all you have to do is choose specific type

which will fit best.

The best types for weight loss
Almost all styles are suitable for health purposes - any trainer will confirm this. Although the same mentors suggest that you need to choose from individual types, because pair dances are not entirely suitable.

are more focused on smooth movements, whereas we need activity. Therefore, they are not suitable for combating excess weight.

Before you figure out what kind of dances help you lose weight quickly, let us remind you that any of these techniques has both advantages and disadvantages, which you also need to remember. The main thing is not to harm yourself.
He is also strip plastic. To practice, you will need a pole and some physical training. This style

• notable for the fact that: Combines cardio exercise
• , exercises and at the same time also strength training. Many types cannot boast of such versatility..
• Normalizes blood Almost all muscle groups are involved
• . The main load falls on the legs, back and..
• Joints become toned and strengthened Literally a few lessons correct
• Develops self-confidence. It's no secret that many women strongly associate pole training with striptease. This is not true: the main emphasis is on muscle work and execution technique.

Important!When buying dance shoes, choose the correct size. The material is often soft leather, which wears out instantly, and if you miscalculate, the shoe will simply fly off.

Many people have seen this dance - it is a breathtaking spectacle. But everyone can master it.
True, for this you will have to visit a special studio (“installing” the equipment yourself is unlikely to work).:

• Such activities
• strengthens legs and hips;
• straighten, because you have to keep your back straight;
• “work” with muscles, leaving no room for fat deposits;
• normalize breathing;

form a sense of rhythm, which has a great effect on;Did you know?

• Solo Irish dancing has its own set of rules. There are even two organizations (WIDA and CLRG) that monitor the regulations and hold championships among the pros.

- even a solo dance can be turned into a whole performance. An increasingly popular “mixture” of elements classical ballet

, ballroom dancing, tap, break and other styles.
This “mix” is distinguished by its energy: all movements are very dynamic and fast to the point of suddenness.

• It is attractive because:
• heavily loads almost all muscle groups, which is useful for weight loss;
• assumes excellent “reset” rates: up to 1000 kcal/hour;
• with gradual “retraction” does not require sports training; it can be mastered at home by freeing more space

and T-shirts, comfortable shoes without.

Perhaps the first thing that comes to mind when they start to choose what kind of dancing to do to lose weight. It (like other oriental dances) is valued for the following effects:

• strengthening of muscles, hips, back and legs occurs without traumatic stretch marks;
• the skin also becomes toned;
• metabolism improves, the functioning of the gastrointestinal tract returns to normal, thereby guaranteeing rapid weight loss;
• plastic movements are developed. In addition to aesthetics, there is also a medical side - this is a kind of prevention and treatment of many gynecological diseases.
• Due to moderate loads, you can get rid of 450-500 kcal/hour.

form a sense of rhythm, which has a great effect on;Choreographers identify about 50 varieties of oriental dances. Many of them “in their pure form” are performed collectively, vaguely reminiscent of an Irish jig.

Arabic dances are very popular, and many people learn them right at home. But they also have their contraindications. So, it is better to refuse training for women suffering from vertebral displacement, and various kinds inflammation.

Another energetic style based on fast, hard rhythms. Let’s make a reservation right away - it requires no less physical preparation than “strength” floor dancing.
If there is one, then you will be able to fully experience all the advantages of this dance:

• sudden movements involve all muscles;
• high-quality cardio exercise strengthens the heart muscle and “accelerates” the blood, thereby normalizing its composition;
• legs, hips and buttocks are strengthened, giving the shape a piquant roundness;
• effective “burning” of at least 800 kcal/hour.

If you have concerns about your cardiovascular system, choose a more relaxed style.

An ideal choice for people with a good sense of rhythm. Technically it is quite complex, but the choreographer will help “lay the foundations” by showing the basic movements.
At first you will only have to repeat all these steps and attacks after him, but then it will become more interesting:

• the whole body is involved;

Important!Belly dancing is mastered starting from simple movements. Standing on tiptoes, bring your legs together and slightly bend your knees. Then they make smooth lunges up and down, forward and backward (trying to stay as straight as possible).

• legs and hips, shoulders and arms work in the same rhythm, which creates some difficulties for beginners. This is a kind of coordination training;
• Thick legs lose weight, and thinner ones become more prominent. This applies to the whole body - fat is rapidly lost (650 kcal/hour is lost);
• excellent posture is developed;
• the muscles, becoming toned, “tighten up”, while movements become graceful.

There are many such styles - mamba, bachata, jive, rumba, cha-cha-cha and similar styles. What they all have in common is that they are based on energetic movements that actively shed excess.
Besides, obvious advantages can be called:

• excellent emotional background;
• emphasis on movements of the legs, hips and buttocks. If these are the areas of concern, then “Latina” is simply irreplaceable;

form a sense of rhythm, which has a great effect on;By mixing the most characteristic movements of all Latin American styles, three Colombian trainers developed separate species, known as Zumba. It became widespread not so long ago (in 2001).

• all major muscle groups and ligaments are strengthened;
• availability. The steps and lunges are easy to repeat after studying several video tutorials. There are no tricks, no special plastic skills are required. Such dances seem to be created for home use.

For the best effect, you should contact a sports club. There are many of them, and classes are recruited for all of the listed styles.
Strictly speaking, dance fitness is the same dancing, “diluted” with elements and some strength exercises that are necessary to maintain shape. As a result, calories are burned more actively, and muscles become elastic faster.

Don’t be afraid to talk about your problems - this will give the specialist full picture and reduce risks.

Important!Fitness centers offer development individual lessons. They are quite effective, but at the same time they are not cheap - the work of an intelligent trainer will cost a tidy sum.

You won’t need to spend much on clothing - just a comfortable T-shirt and “sweatpants”, complemented by light, comfortable sneakers.

We’ve already talked about clothes and shoes, so let’s move on to those points that you need to know when preparing for classes:

• They should be regular and not cause pain. It may appear the first few times, but if the pain does not go away in the future, stop and think about changing your style.
• There is a dance for each problem area. Remember that it is impossible to remove “excess” strictly in one area - many zones are involved. But you can choose a style that hits the right spot more.
• Make a schedule. 3 sets per week will be effective if the workout lasts from 40 minutes to 1 hour. More frequent classes (5-6 times) can be carried out for 20-30 minutes.
• Eating. We don’t eat an hour before training and at least an hour and a half after it. Fatty and carbohydrate-rich foods are excluded. It is being replaced. We will also mention such a factor as contraindications. In pursuit of beauty, it is worth soberly calculating the capabilities of the body. Dancing is not suitable for women who have problems with the heart, blood vessels, high blood pressure and breathing, as well as injuries.

  Before starting training, it is better to consult a doctor, especially if the disease is chronic.

  Of course, you shouldn’t be active if your temperature rises and you feel unwell. Same is strictly prohibited when and the active phase of the menocycle.

  Now you know how different dances are useful and what they are like. We hope that this information will help you accurately choose the right style. More positive emotions and bright colors!

Physical activity benefits any body. But if men like strength exercises, most women prefer dance programs. There are many of them, they are varied, as they say, for every taste. One of the popular trends is dancing for weight loss at home. Videos of such lessons have long taken their place among the arsenal of those losing weight at home. Dance programs for weight loss differ in many ways. When choosing yours, you need to consider physical fitness, load intensity, musical preferences and much more.

Among the popular modern dance styles the following can be distinguished:

• Eastern dance,
• indian dances,
• latina,
• step dance,
• strip dance,
• hip-hop,
• club dancing,
• ballroom

You can increasingly find tango schools. It is not difficult to assume that hip-hop is more popular among young people, just like club dancing or strip dancing. The older generation gravitates towards tango, like any classic. But oriental dancing is in favor with ladies of any age.

Do you want to understand what dance program yours, what kind of dancing do you need for weight loss? Video lessons for beginners will give an idea of ​​the intensity of the load, the plasticity of movements and direction musical accompaniment. Van needs more movement and fiery rhythms - choose Latin or hip-hop, if you gravitate towards smooth steps and lyrical music, your element is ballroom dancing. But if you like oriental melodies, bewitching, alluring and smooth movements, feel free to take up oriental dances.

Dancing for weight loss at home

Dancing tango at home or learning moves on a pole is somewhat unusual. But belly dancing is quite suitable for home practice. Moreover, oriental dance lessons for weight loss, videos of which are not difficult to find, are designed for any level of training. Even if you have never danced, you will master the initial skills quickly enough. From now on, everything will only go progressively. From lesson to lesson you will feel more confident, you will learn to enjoy not only physical activity, but also the fact that you will be able to do what seemed unattainable just yesterday.

Remember, no matter what your body is like this moment, it should not become a reason to give up dancing. The grace of a woman sometimes means much more than her volume!

What dances help you lose weight quickly?

Without a doubt, the fastest results come from the most intense dances. Breakdancing, fast ballroom dancing, such as quickstep, cha-cha-cha, and jive hold the palm. But, despite the fact that oriental dances do not give such a quick effect, they are most useful for female body. Yes, there is no such intense and forceful load, but flexibility and coordination develop, plasticity improves and the muscles that make a woman a woman are trained. There is an opinion that ancient oriental dances are not only a way to attract male attention, but also a kind of medical procedure aimed at improving women's health.

Oriental dancing for weight loss at home

When choosing which dances to do to lose weight, pay attention to oriental dances. At regular classes, albeit not immediately, but you will start losing weight. The load is distributed in such a way that the muscles in the most problematic areas are tightened. Hips and buttocks become more and more attractive from time to time, arms and shoulders become more expressive, waists become thinner and thinner.

You can dance at home for weight loss different dances. When practicing from a video, first watch everything carefully; do not try to immediately repeat complex movements. After all, if something doesn’t work out right away, it will be quite difficult psychologically to force yourself to repeat it. Remember Golden Rule: from simple to complex. Only after mastering the lesson well should you move on to a more complex level.

It’s not without reason that those who choose belly dancing for weight loss don’t start their reviews with how much their weight has decreased. Most of the fans of eastern movements say that their general condition is improving, and not only physical. The mood, perception of the world, awareness of one’s place in this world change as a woman begins not only to copy the teacher’s movements, but also to dance. After all, dance is creativity, you want, even philosophy. By dancing, we don’t just train our muscles, we improve spiritually, no matter how trite it may sound.

Video lessons for beginners: Oriental dancing for weight loss

To achieve the best effect, it is quite possible to combine oriental and fast dances for weight loss. Even so, depending on the mood, today it’s a belly dance, and tomorrow it’s a fiery cha-cha-cha. More energetic dancing will give additional physical activity, and eastern ones will help develop flexibility and smooth movements.

It is important to note that, as in any other case, regularity of exercise is the basis. Even if you’re not in the mood, try, make an effort, but don’t skip training. Once, twice, three times, and now you don’t feel like it at all. Don’t look for excuses for yourself, don’t come up with excuses - just get up and dance, in a few minutes you will forget about your “I don’t want to.”

Belly dance for weight loss. The video will help you not only get your figure in order. Video lessons will teach you the basics, and as you progress, you will learn new movements. The time will come, the teacher on the screen will become the source of your creativity. You will learn not only to repeat, but also to improvise or build your own dance line.