Dance aerobics for weight loss. Aerobics for weight loss: training rules, benefits for the body In rock and roll style

Dance aerobics is not only enjoyable for everyone in the world. It is also very useful! Without a doubt, this type of aerobics, like other types, helps you lose weight. And this can be useful to many modern people who are dissatisfied with their own figures. Of course, if a person suffers from excess weight, going to the gym will be torment for him. Any groups of people with trainers doing dance aerobics will not be suitable.

But by doing it at home, you can both have fun and save a lot of money. It is unlikely that there is at least one person in the world who does not like to dance. You can categorically refuse such a pleasant activity, again, only because of lack of confidence in your own movements and the beauty of your figure. But dance aerobics classes at home can be done alone!

And to be ashamed of yourself would be extremely stupid. In principle, in all video classes for beginners, the same thing is said that a trainer can say in classes, for which you will have to pay to attend! The same movements are shown there. And they also lead to rapid weight loss if you conscientiously practice dance aerobics at home. And then, having already lost weight, you can safely go dancing in appropriate establishments, such as modern nightclubs, beckoning with their own lights.

How to lose weight without dieting? Aerobics at home / Aerobics for beginners!

Aerobics: Weight loss for dummies watch online!

A selection of video lessons of dance aerobics for weight loss at home for beginners:

If two videos are not enough for you, then below there is a whole selection of step-by-step video lessons on dance aerobics for weight loss at home for beginners, which will no doubt teach you something necessary and useful.

Intensive training of all muscle groups, a significant reduction in waist and hip volumes, saturation of the body with oxygen, getting rid of excess fluid, normalization of the cardiovascular system, development of coordination and plasticity, improved posture, a surge of energy - this is an incomplete list of the benefits of active dance aerobics for weight loss. A fun, dynamic activity that harmoniously combines warm-up, stretching exercises, acrobatic elements, lunges, waves, and swings.

Aerobics at home for weight loss

Dance aerobics is a relatively “young” trend in fitness. A special set of rhythmic exercises was developed by the American Jackie Sorensen in the early 70s of the 20th century. Video lessons of dance aerobics from actress Jane Fonda have become a real boom. Her technique was tirelessly broadcast from the blue screens of domestic TV. Dance aerobics for weight loss at home is a set of cyclic movements that appropriately combine:

Steps;
lunges;
swings;
jumping;
jumps.

Involving physiological processes in the body as much as possible, fitness with music for weight loss provides an opportunity to radically reduce weight and improve immunity. It has a positive effect on posture and coordination of movements. Aerobics at home is responsible for normalizing the functioning of the heart, vascular and respiratory systems of the body. Movement therapy, as a branch of psychology, provides an opportunity to express emotions, overcoming depression and generating an optimistic attitude.

Dance exercises

The fitness industry distinguishes more than 40 types of dance aerobics, differing in the nature of the steps and the intensity of weight loss. The uniqueness of the set of exercises lies in the development of optimal movement techniques. It is based on low-impact aerobics of medium intensity. Rhythmic dance level allows you to practice non-stop for a long time without feeling tired. Dance exercises are contraindicated:

if you have problems with the spine, diseases of the cardiovascular system of the body;
in case of a heart attack or traumatic brain injury;
asthmatics.

Hip-hop

Aerobics in the hip-hop style is an energy-intensive set of exercises, the high intensity and dynamism of which burns about 500 kcal per hour of training. The hip-hop dance art complex is built on a combination of youth dance, health exercises and modern elements of choreography. Video instructions from professional dancer Gabriella Kaiser will help you learn the art of hip-hop aerobics. The workout uses muscles as much as possible:

buttocks;
hips;
breasts;
belly.

Hip-hop choreography for weight loss is accompanied by rhythmic music, which periodically changes the tempo from active to medium, providing an opportunity to catch your breath. The technique of dance cardio exercises is aimed at burning calories, releasing endorphins from the centers of the brain, and accelerating metabolism. Systematic hip-hop dance aerobics will help you lose weight, strengthen muscles, form a sculpted body, develop willpower and get a boost of energy for the whole day.

Rhythm for beginners

A specially developed set of exercises based on rhythm will perfectly cope with extra pounds and sagging skin after childbirth. The rhythmic technique from Cindy Crawford with a training video combines movements for all muscle groups. Dance aerobics classes 2-3 times a week are aimed at developing body flexibility, willpower, and endurance. Rhythmics for beginners includes a consistent training program with a gradual increase in physical activity.

Latino

Latin American dance is a great way to relieve stress, energize your body and remove extra centimeters from your waist and hips. Steps and mini-combinations accompanied by fiery music from Emily Naim's program will help you “sculpt” a sexy body. Thanks to the free online demonstration of fitness classes, anyone can download them and repeat the incendiary movements at home without having dance skills.

Initially, dance aerobics begins with a short warm-up, which involves performing rhythmic steps with legs apart. Subsequent stages include a mix of mambo, cha-cha, samba and salsa movements that will speed up the body's metabolic processes, activating weight loss potential. Unique Cuban mambo elements and Brazilian samba motifs help tighten the muscles of the body, effectively burning excess calories.

Funk

Movements for weight loss in the jazz-funk style belong to the modern club dance art, which is liked by many young girls. By working all muscle groups, they perfectly develop flexibility and plasticity. Jazz-funk is an emotionally vibrant dance. Movements with a certain degree of aggression provide an opportunity to psychologically relax the soul, express your feelings, produce a surge of emotions, and become one with the music.

The funk dance program for weight loss combined the styles of strip dance, hip-hop, pop choreography and Broadway jazz. Dance aerobics harmoniously combines the flexibility of ballet, the “waves” of street dance, swings, pirouettes, and twists. The technique involves graceful transitions from one position to another, borrowing the rules of the interval training program.

Zumba

One Zumba fitness class can burn about 800 kcal. Rhythmic movements based on dance aerobics and Latin American dances combine cardio and body weight resistance exercises. Dance aerobics for weight loss Zumba contains strength elements:

push ups;
squats;
lunges;
twisting.

A prerequisite for starting a workout is a warm-up. Its main task is to warm up muscle tissue and joints, which can be damaged by sudden movements. Zumba fitness class involves interval loading technique. During dance aerobics, choreographic elements are successively alternated with strength exercises. To practice at home, you need to learn the basic steps, which are complemented by various variations of incendiary movements.

Rock'n'roll

The “spinning and spinning” technique is a distinctive feature of the popular trend in aerobics – Rock-n-Roll. Swings, turns, acrobatic elements are a pronounced dance component of the fitness program. Its phenomenon is confirmed by its health-improving effect on the body, which is comparable to jogging, swimming, and cycling. By giving preference to rock and roll, it is easy to say goodbye to extra pounds, improve the vestibular system, strengthen the abdominal and back muscles, improve posture, and get rid of depression.

Pump-it-up

Dynamic strength training is known as pump-it-up. A prefabricated barbell is used as a weighting agent, the load level of which varies depending on the degree of physical fitness. The developed format of the pump-it-up technique ensures maximum efficiency. The program involves sequential alternation and combination of strength training with stretching, including:

easy warm-up with body tilts, slow landing from toe to heel;
aerobics based on wrestling, kickboxing, jumping, squats, swings;
strength exercises combined with stretching.

Video

A modern woman needs to be on time everywhere: take her child to kindergarten, prepare a meal, get to work... In such a strict rhythm, it is very difficult to find time for yourself, and even more so for. Difficult, but extremely necessary! When you give up, and the insidious extra pounds grow and continue to poison your life, obscuring your boundless existence - there is a way out! And this exit - dance aerobics!

A fun, simple and reliable way to strengthen and tone your muscles, and feel the same lightness in your body.

Dance aerobics for weight loss

The pioneer in the world was the US representative Jackie Sorensen. It was through her efforts that the first dance aerobics complex was developed. We owe the popularization of this type of fitness to the actress and fighter for youth and beauty Jane Fonda. With her encouragement, several dance classes were opened, a special manual with a set of exercises was published, and finally, the most important thing - video lessons performed by “Miss Fitness” herself.

Thanks to this, aerobics studios began to open in our country, and our women clung to the screens to receive visual lessons in our domestic aerobics.

Let's look at the name "aerobic". This term means “oxygen-consuming.” " Aerobic exercise" is a movement in which oxygen is the basis for normal muscle activity. You can read more in a separate issue.

What are the positive aspects of dancing aerobics? A number of studies have shown that regular exercise:

normalizes the functioning of the heart, cardiovascular and respiratory systems;
has a beneficial effect on the musculoskeletal system (spine);
increase metabolic processes;
helps get rid of extra pounds in the abdomen, hips and legs;
improve coordination of movements;
forms correct posture;
liberate.

Houses and walls help, as our ancestors would say. But in light of the issue at hand, this is not just an allegory. Indeed, in addition to the above advantages, dancing aerobics at home has several more undeniable advantages:

no special equipment required (mat, dumbbells);
only you choose a time and dance lesson that is convenient for you;
you do not need any preliminary preparation;
no need to run to the store for specialized clothing and shoes. Loose-fitting shorts or breeches and the same T-shirt (T-shirt), sneakers are your best helpers.

But, despite the large number of obvious positive aspects, dance aerobics, like any type of vigorous activity, has some contraindications. They should be given due attention to prevent unwanted consequences.

So, the list contraindications for dance aerobics classes:

hypertonic disease;
diseases of the heart and vascular system;
head injuries (TBI) suffered 2-3 years ago;
varicose veins;
serious problems with the spine;
bronchial asthma, allergies during exacerbation.

Dance aerobics has its own characteristic features, including a complex of various repetitive movements to music:

all kinds of steps and swings;
running elements, jumping;

static lunges and lunges in motion.

Almost all major muscle groups are involved.

Aerobics classes are also divided depending on the load:

with low load (classes for beginners, for people with certain somatic diseases, for children and pregnant women);
from average (available for everyone);
with high (for people with certain training, for athletes).

The aerobics lesson is structured and has several logical stages:

Stage 1 - warm-up(muscles are warming up for subsequent loading);
Stage 2 – basic aerobic stage;
Stage 3 – cool-down(that is, the stage following the warm-up and the main part, which requires maximum effort);
Stage 4 – power stage.

There are several different types of aerobic dance training, which includes certain dance elements:

based rock and roll(includes appropriate movements: jumping, running)
hip hop(requires great endurance and no joint problems);
funky aerobics (very flexible exercises for legs and arms);
ballet(for more advanced and choreographically seasoned);
Indian(includes basic dance elements of Indian dance).

We have prepared several for you videos with dance aerobics lessons, and also provided them with expert feedback. Fitness instructor Evgenia Kudryashova, who has been teaching various areas of dance fitness for several years, agreed to comment on the lessons.

Dance aerobics for weight loss - video lessons

This video tutorial provides aerobic training in Latin style. The basis is made up of basic steps and movements from Latin American dances - mamba, cha-cha-cha. The trainer presents the material in a clear and accessible manner. At first, the basic elements are taught at a slow pace, then the pace increases.

A fiery, active lesson, replete with many different dance movements (springing movements, active hip work) - a good workout for the legs, abs, posture, and arms. It may be difficult for beginners to grasp all the movements and connections at first, so it is worth adopting the basic steps and learning gradually, increasing the load and skill.

Video tutorial for those who have just started learning. The exercises are elementary, easy to perform, and quickly remembered.

A good start for beginners to adapt and catch the wave. These exercises can be performed as a base, gradually adding more and more new elements.

A set of exercises based on funk. Gradual learning of elements throughout the video lesson with repetitions and new connections.

The lesson allows you to combine movements, perform them quickly and slowly. Trains plasticity, flexibility and stretching.

Video lesson with elements of jazz aerobics (small, large steps) and ballet elements. It clearly shows how the training should take place, all its stages (preparatory, main part and final stage).

The movements are good to perform 3-4 times in several working approaches. Exercises taken from ballet train well coordination and the ability to maintain posture. Remember that the key to successful exercise is preliminary warm-up and stretching.

Instructional videos based on salsa movements. Consistent training in steps allows you to pay attention not only to new exercises, but also to posture and abdominal muscles.

Quite simple exercises at first glance, however, throughout the entire 40-minute video, all muscles are tense and constantly working. A good cardio workout won't let you relax for a minute!

Let's sum it up

Doing dance aerobics at home is fun and easy if you follow a few simple rules:

Classes should be held regularly, exercises should be performed non-stop for 50 minutes.
Classes are held no earlier than half an hour to an hour after the last meal, and it is also necessary to refrain from eating after training for at least 20-30 minutes.
Water is your everything! Drink as much as possible!
Regular classes for an hour 2-3 times a week will be enough for beginners or to keep fit. If you want great results, you will need 5-6 full sessions per week to lose weight.
Pay special attention to your diet - only healthy food, rich in... Say no to fast food and soda.
If necessary, you can combine your dance training with one at the stadium or.

Dance aerobics at home will help you lose extra pounds, regardless of life circumstances and schedules in dance halls, at any time convenient for you. With some effort, you can cheerfully and enthusiastically become the Pygmalion of your body!

If you have your own favorite dance aerobics lessons or you liked the lessons presented above, leave your reviews, share your experiences and impressions in the comments!

This is one of the most popular activities in the gym. Many experienced trainers claim that this type of physical activity does not work for weight loss if you stick to it for a long time. But people like to exercise in a comfortable environment, with energetic music playing and a trainer setting the pace. Aerobics for weight loss tones the body and energizes you. Unlike simulators, which bore many people. It is necessary to analyze the advantages and disadvantages of this type of load.

Aerobics styles

Today aerobics has more than 30 directions. Each has its own distinctive features. So:

Aerobics with classical exercises and running to musical accompaniment;
Classes on the steppes. This is a platform that allows you to diversify your classes with the help of dance sequences;
Aerobics for weight loss using weights (strength);
Aerobics combined with dancing;
Aerobic exercise in the pool;
Exercise on special balls – Fitballs;
Exercise bike to music.

The benefits of aerobic exercise

The cardiovascular system becomes stronger, the risk of heart disease decreases;
The body is fully saturated with oxygen due to aerobic exercise;
The functioning of the endocrine system is improved;
A surge of strength, vigor, and endurance appears;
Metabolism improves;
Intensive fat burning occurs;
Charge yourself with a positive attitude after every workout.

Restrictions

Aerobics for weight loss is an intense type of exercise, so it is contraindicated for people with:

Heart disease, heart attack or stroke;
High blood pressure;
Varicose veins;
Colds;
Weak vestibular apparatus;
High degree of flat feet;
Mental illness;
Weak joints;
Chronic diseases;
Poor vision.

Diet

To achieve good results in the process of losing weight, you need to constantly give your body physical activity and also eat right. It is better to adhere to a proper diet that excludes harmful, unhealthy foods. The consumption of canned and flour products is completely excluded. Before training, you need to have a light snack, but do not overeat.

You should eat food five times a day at equal intervals. In case of severe hunger, you can snack on vegetables. After classes, you should refrain from eating for half an hour.

Ideally, you should consume protein after an intense workout.

Steps classes

Many people complain that no matter how much time they spend in the gym, the results are mixed. Their figures do not change. This happens because step classes will not eliminate figure imbalances. For example, with broad shoulders and narrow hips, step dances are powerless. But they will help restore muscle tone and gain weight. For these purposes, training is ideal.

This type of aerobic exercise consists of several blocks:

With the help of Power step, the muscle corset is worked out, and the heart receives a cardio load. The intensity of your workout affects the calories you burn. An activity can cost 350-600 kcal;
Dance step types are designed to use dance sequences. Extra pounds will go away easily and to the music;
Step Interval combines strength exercises and cardio effects on the cardiovascular system. This exercise will help you lose weight if you adhere to the correct nutritional system.

To start exercising, you need to decide on your level of physical fitness. Depending on it, choose a lesson in the first or second step. The purpose of these exercises is to load the body with a high training pace, which will lead to rapid burning of calories. To achieve maximum effect, you need to refrain from eating 2 hours before and after the end of classes. Strength exercises are prohibited on this day.

If a person wants to lose extra pounds and pump up muscles, then interval and strength steps should be added to the main steps. Use them in training twice a week, but not in a row. The rest of the days can be easily devoted to stretching, yoga, and breathing exercises. This will allow the body to increase metabolic processes and prevent overwork.

Dancing

With the help of Zumba, Latin, belly dancing, hip-hop, you can not only lose weight, but also get a boost of energy. Modern aerobics are types of dances with additional load. Each type has its own direction.

Aerobics for weight loss with dance elements differs from regular dance classes. Because it has a continuous rhythm, there is no way to stop and reduce the pulse. This is of great importance for effective impact on the body. In the process of burning fat, it is much more effective to conduct one lesson without stopping than to devote two hours to practicing dance moves. After all, then the intensity of the training is lower.

Fitness classes with dance elements carry a strength load for the body. With their help, your figure changes and the condition of problem areas improves. The trainer divides the lesson into several blocks, each of which affects a specific muscle group.

And most importantly, during training, endorphins are released, which give you a good mood. This means you can go to training with pleasure and not skip.

These classes can be done at home using a video lesson. Thus, the budget is saved, and the figure acquires the desired degree of harmony.

Losing weight at home

It's easy to burn extra calories at home. You just need to make classes regular.

This type of load has the following advantages:

Possibility to choose a comfortable pace of classes;
Independent selection of musical accompaniment;
You can study when it is convenient;
By downloading a lesson from the Internet, it’s easy to diversify your classes. Moreover, the trainer shows different types of ligaments and exercises.

Sports exercises can be changed. When undergoing other types of training, the body receives a greater load. Intermittent exercise is a good approach. Moreover, the exercises will not have time to get boring, which means that the mood when performing them will always be at its best.

Example lesson:

First you need to warm up. The best way to handle this is with an extension step. The back is kept straight, the shoulders are straightened, the breathing is calm. If you have difficulty breathing, you need to slow down the pace;
To avoid accidentally pulling a muscle, you need to perform stretching exercises. They include bending and lunging. You need to do it carefully and smoothly, do not rush;
After stretching, you can begin the strength part. After all, the body is already quite warmed up, the muscles are stretched. Vigorous movements to music should not be accompanied by shortness of breath. The person chooses the style of training himself. Or the load that will have the greatest impact on his problem areas. Weights and additional elements (ball, dumbbells, ribbon, hoop) are welcome.
The main block of exercises is followed by stretching. This is done so that the muscles do not hurt so much.
If a person is serious about getting results in the form of a beautiful figure, then you can use strength exercises. They will burn fat. You can do push-ups, squats, and leg swings.

The workout should be accompanied by fluid intake. Plain water is best. This will protect the body from dehydration.

Aerobics for weight loss is an excellent way to keep your muscles toned. To maintain health, it is enough to exercise twice a week. But, if you have a goal to lose weight, you need to increase the load and exercise 4-5 times a week.

Fitness and dancing - what do they have in common? And the fact that they can be perfectly combined and have a simply amazing effect on your body! Combining choreography and aerobics is unusual and interesting, and this is how dance fitness was born, which you can now do at home. The weight loss video that we present on this page will help you achieve great shape and at the same time have fun - do exercises, dance and feel how your body is changing for the better!

What is dance fitness?

Dance fitness is a relatively new fitness trend that was born by combining elements of aerobics and choreography. We can say that this is aerobics in dance, which makes your body healthier and stronger, and at the same time helps to fight excess weight and, of course, charges you with a great mood for the whole day. It’s not for nothing that this trend is often called dance weight loss - indeed, you dance and lose weight!

It should be noted that dance fitness, the video of which you will find on this page, is not just a combination of aerobics exercises and dance movements. Everything is not quite like that: in this direction only aerobics steps (which are also included in the fitness complex for weight loss) and light elements of choreography are combined. Please note that it is the light elements that are accessible to most people and at the same time have the most beneficial effect on the body.

But why was it necessary to create dance fitness if there are already various dances for weight loss? The thing is that combining dance and aerobics has a much more interesting and noticeable effect than dancing and aerobics separately. And besides, dancing for weight loss, video lessons in this area are an excellent option for practicing at home.

Dancing for weight loss at home: what results and effects can be achieved?

Dance fitness has all the effects that aerobics and dancing have separately:

- Cardio training - dancing for weight loss (especially for beginners) helps strengthen the heart, increase endurance and strength;
- Aerobic exercise – thanks to this, fat burning is accelerated, which leads to weight loss;
- Improving coordination, developing a sense of rhythm, getting a charge of vivacity and energy - dance aerobics, the video of which you will watch, has a general tonic effect, helps to develop your coordination and sense of rhythm, which is something many of us sometimes lack.

So dance fitness is not only about dancing for weight loss at home, but also about benefits for the soul and body. You are not just losing weight at home, but you are putting your body, heart and circulatory system in order, improving your mood and simply having fun.

And most importantly, home dancing for weight loss is a generally accessible activity that does not have strict restrictions on age and physical condition. Therefore, the video dances for weight loss that are presented here are suitable for everyone!

Dance fitness course on Timestadi.ru

We bring to your attention a dance fitness course from trainer Anastasia Ulyanova. With this course you will achieve results from losing weight at home - video with a trainer will help you understand all the features and difficulties of the direction, and easily master it at home. A correct and responsible approach to exercise will help you train your heart and fight weight, and most importantly, you will gain a boost of vivacity and real pleasure!

Lesson duration: 0 min
Optional equipment:

Video tutorial on editing

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