Dance aerobics for weight loss at home for beginners. Dance Aerobics: Modern Fitness Direction Dance Aerobics Where

Rarely, who brings pleasure to monotonously engage in the gym. The result, of course, is good, but this is a little pleasure. Therefore, many choose dance aerobics to bring the body into shape and spend time. It is perfect for beginners who have no time to lead an active lifestyle or want to find a useful and interesting occupation for himself.

Dance Aerobics for beginners is a fairly new direction in the field of overweight. However, even in a short time, he managed to find a lot of fans, which thus led themselves in a great shape.

Worth the question of what it is, what advantages give such classes, which muscle groups train and so on, many, first of all, get acquainted with the positive parties. This direction involves the implementation of simple approaches for mercury melodies for body training and rapid burning of extra calories. Among the masses of the pluses mainly allocate the following:

Increases body endurance.
Improved metabolic processes in the body.
The blood circulation is normal.
Cardiovascular system is strengthened.
The weight is normalized.
Stress is removed and the stability of the nervous system increases.
Coordination improves, the body becomes more flexible and clever.

You can do not only in a specially equipped room, but also at home, if there is enough space and you can jump without comparing the neighbors from below. It should also be noted that dance aerobics for weight loss does not imply the use of additional shells, simulators or a dumbbell. All exercises are simple and understandable, and are suitable for girls of any age.

What happens aerobics?

It can be different, but even one of its directions is dance, too divides on subspecies. They appeared as a result of the fact that during classes used different music. In total, 8 modern directions are distinguished:

Classic. One of the most popular and common systems. All of her exercises are suitable for strengthening the muscles of the whole body. Its complexes are considered standard and have not changed for many years. Perform most often under, for example, disco and rap.
Rock'n'roll. This species is characterized by the fact that the lessons usually pass very quickly, in the complex there are many jumps, moving, turns. With it, you can finely pull the belly ,.
Latina. One of the trendy modern directions, which is characterized by using only Latin American music in the process. There are many spring steps, and hips are always involved in the work. With it, you can finely tighten your waist and improve posture. Easy to fit into the group even beginners, as classes do not require preliminary training.
Franc. It is believed that this is the best aerobics for the development of plastics. But all the load practically falls on the back. It will be difficult to do here without choreographic training.
. The only type of dance aerobics, which requires the use of a special platform during class. With it, it is perfectly fighting with extra kilograms and maintain health.
. One of the most democratic species in which the entire emphasis is on liberty and the dance itself. The rhythm here is slightly slower, but the load is always moderate.
Belldans. This intense fat burning dance aerobics will forever forget about the problems in the abdomen. In addition, it makes the posture more beautiful, flexibility and incredible plastic appears.

Select the direction better on the basis of personal preferences. Some like more disco, other belly dance. In any case, each direction will give a lot of emotions, and make the body more beautiful and attractive.

How to do at home?

For lessons at home, a dance step aerobics is best suited. It is simple, does not create excessive load and helps to improve the form. But for execution you can choose another direction, it is enough to find detailed video lessons. There are several principles for which a dance aerobics occupation is undergoing.

It is always necessary to start with a light workout to prepare the body to the upcoming load. For this, general exercises for legs, torso, hands, shoulder belt are suitable.
Aerobics phase. It is necessary to build rhythm gradually, starting slowly and smoothly accelerating, in the same way and complete the occupation. The pulse must be no higher than 140 beats per minute.
Power phase. Not more than 10 minutes from all classes should be approaches that are aimed at burning calories and strengthen bones and joints. It can be push-ups, squats, jumping in place.
The final stage. It is impossible to stop sharply, it is also necessary to prepare the body to prepare smoothly, otherwise there is a risk of a sharp drop in blood pressure. You can walk around the hall, warm up until the pulse comes to normal.

Exercises may differ depending on the selected direction, but the principle of conduct will always be the same. When performing approaches at home, it is better to adhere to them.

Contraindications

As in any sport, dance aerobics classes can harm people suffering from a number of chronic diseases. The risk group includes people suffering:

Asthma.
Spine hernia.
Moved infarction or cranial injury.
Phlebeurysm.

All these diseases can exacerbate during classes, or complications will appear. Therefore, it is better before the start of workouts, be sure to consult with a specialist to avoid the emergence of negative consequences.

For the rest, dance aerobics will be a great way to lose extra pounds, have fun, raise yourself the mood and return vigor after a difficult day, normalize the work of the internal organs and strengthen the respiratory and cardiovascular system.

Representatives of the beautiful half of humanity monotonically engage in simulators to bring their body in order, not just hard or not under power, and it is not interesting, which is reflected on the results of training.

Sometimes walking two or three times a week in the hall just once with an active lifestyle, which connects with domestic worries and troubles.

Dance Aerobics for weight loss is a popular destination in the fight against overweight, which began to develop in Russia, when no one knew about the word "fitness" yet.

Advantages and advantages of dance aerobics for weight loss

Intensive dance aerobics for weight loss has only positive feedback. With the help of simple exercises, the ladies and senorites are not only relaxing, but also performing simple movements and PA, the muscles are trained, burning extra calories.

Dance aerobics for weight loss (it is also called low) has a huge number of advantages, among which are the following:

When performing simple exercises and PA, body endurance training, the speed of metabolic processes increases.
The level of cholesterol in the blood is reduced, the blood circulation is significantly improved, which has a very positive effect on the cardiovascular system as a whole.
Calories are burned.
Increases the volume of the lungs, which has a beneficial effect on breathing.
The skeleton is strengthened, becoming more enduring.
Cheerful music and dance exercises help to relieve stress and strengthen the nervous system.
Coordination improves, agility and flexibility are trained.
Conducting classes on dance aerobics can also be in the specialized room, and at home.

Starting classes in low-slab aerobics, which does not imply the use of Giri, fitball exercises or on a rug, you can take advantage of the leading trainers.

For example, video with Anita Lutsenko or with Denise Austin will tell about all the nuances of cheerful classes.

Dance Aerobics with Anita Lutsenko - Video:

Faithful exercises will help quickly achieve the desired result.

Dance Aerobics Classes with Deniz Austin - Video:

But, like any other sport or exercise, dance aerobics for weight loss not recommended for The following cases:

If the brain injuries or the damage of the spine have been transferred, excessive activity during the implementation of certain exercises may cause exacerbation of one or another disease.
People who suffer from asthma attacks are contraindicated by the classes of dance aerobics.

When performing exercises, chronic cardiovascular diseases may be aggravated. This is especially true of the suffered heart attacks.

The load on the muscles of the legs can contribute to the development of varicose veins, if there is a predisposition to it. And also if this disease is present, do not recommend attending classes on dance aerobics or engage in themselves.

Classification of dance aerobics

The desire to have a slim, tightened and a bit, a slightly punched body can be easily accomplished with the help of dance pas and light exercises for merry and perky music, which not only contributes to the burning of calories, but also lifting the mood, chargeing positive energy. Effective dance aerobics classes can be divided into several species.

Jazz Dance Aerobics (Jazz Aerobics)

The feature of this species can be called smoothness of movements. In addition, attention is paid to predominantly the formation and formation of proper posture.

Dance Aerobics Hip-Hop (Hip Hop Aerobics)

For beginners, even the first classes of this species may seem quite complicated, but dynamism and intensity helps to burn up to 500 kilocalories per hour of exercise.

In addition to the endurance and grace of movements, this species can afford to shine knowledge of hip-hop movements at parties.

Dance Aerobics FUNK (Funk Aerobics)

Despite the abundance of various PA and movements of this species, it will be less intense, and classes will be less extensive than hip-hop aerobics.
In addition to excellent posture with regular classes, you can improve coordination.

Dance Aerobics Latina (Latino Aerobics)

This is a classic look that has become the basis for many other varieties.
The basis of this type of aerobics was the work of the thighs, which not only pumps the boron muscles, but also allows you to remove all the folds from the abdomen.

Dance Latino Aerobics - video with class:

Dance Aerobics Rock - & - Roll (Rock and Roll Aerobics)

Saturated with jumps, sharp turns and running aerobics, which will appeal to active and dynamic personalities.

This sport among restless children is especially popular.

With regular classes, the muscles of the back, hands, press and muscles of the legs are strengthened.

Dance Aerobics Pump IT UP (Aerobics Pamp-IT-AP)

This type of dance aerobics is to perform various PA and exercises using the rod.

Holding manual rods in hands and engaged in Pump it Up, people not only burn calories faster, but also pump up the muscles of the hands.

Dance Aerobics Zumba.

Zumba is not just a type of dance aerobics, but also an almost independent fitness program, which is based on the execution of rhythmic movements to the music of Latino directions: Salsa, Rumba, Mamba, Kumbia and others.

This is the best dance aerobics for weight loss. Mostly Zumba requires group participation, and not a single execution.

Regardless of what kind of preferences will be given, the mainstream are amazing positive results at regular training.

Slimming Slimming Dancing - Video:

Houses or in the gym, independently under the educational video or a professional coach is not so important.

Note that for any occupation, dance aerobics will only need a desire, a bit of free time and a desire for good results.

Educational lessons of dance aerobics for beginners

The name "Dance Aerobics" already speaks for itself. By making the choice - independent lessons at home or in the conditions of the gym, it should first of all, rely on the main goal.

If the dance passed the desire to lose weight, they can be accomplished at home.

Complex of exercise dance aerobics for weight loss

If you wish to master new skills, improve coordination and improve, pumping muscles, you can start your body immediately from dance movements.

Basically, learning lessons for beginners consist of several sections. Each lesson will consist of warm-up, the main part and the conclusion, which will correctly calculate its energy and strength. So, proceed.

Lesson 1. Workout

The first lesson will begin with a small warm-up, which will help warm up and tune in to occupation.

The duration of the warm-up usually does not exceed five minutes.

Watching breathing during the warm-up, the following "lightweight" movements for the music are done:

They are actively moving with hands, you can swing up and down, rotating brushes and shoulders.
By turning the torso, tilts and twisting, making less active movements.
Muscles of the back and neck. To do this, there are unwitting turns on the music, and also try to portray the "wave" as in the eastern dance.
After it is worth heating the muscles and joints of the legs. To do this, you can make several masks, attacks or simply transfer your weight from one foot to another.

Workout before dancing for weight loss - Video:

Lesson 2. Main part

After the warm-up, you can safely switch to the main exercises by adding intensity and activity in execution. It all depends on the desired result and the selected type of dance aerobics.

For example, for slimming belly, performing the main part, especially a lot of time exercises that contribute to the strengthening of the abdominal muscles.
For weight loss, it is important to use movements that strengthen the muscles of the hips, legs and tighten the buttocks.
With independent classes at home, do not forget that these are dance aerobics, which should be pleasure. Try to remember and carry out some kind of dance movement, actively move, you can even jump into the tact of music.

With independent classes, many first immediately repeat the exercises and movements that are recommended in the video recordings, or seen somewhere earlier. But about the third lesson, a desire to improvise appears, inventing your exercises.

Dance aerobics can be called cyclic exercises that use the many muscle groups at the same time.

Dance Aerobic Classes - Video, Part 1:

In training sessions, elements such as steps, mahs, lunges, running, jumping, knee lifts and swelling, depending on the desired result.

Part 2, Slimming Dancing - Video:

Also depending on the selected music, accompanied by classes, you can perform movements with different intensity. For example, under more gentle music movements will be smooth, and under rhythmic will become sharp.

Part 3, Dancing for Slimming - Video:

Lesson 3. Final part

At the final stage of its classes, it is worth a stretching that not only restore the muscles and reset the pace, but also contributes to the acquisition of beautiful forms.

Part 4, Dancing for Slimming, Final Part - Video:

Victoria Artemieva

Dance Aerobics, or Stretching is a program consisting of specially designed movements that are performed to the music. The performance of such rhythmic exercises is aimed at reduced weight, improving the state of health, development and strengthening of muscles, forming a beautiful figure.

This is one of the modern directions of fitness, which is not only the most effective, but also very interesting. The basis of dance programs consists of several musical directions, such as hip-hop, latina, funk, jazz modern and some others. For each of these directions of dance aerobics, its music and movements are characteristic.

What useful dance aerobics?

The effectiveness and benefits of dance aerobics are so obvious that they do not require evidence. People engaged in this type of fitness note that they are not only losing weight, dancing dance aerobics, but also feel improvement in well-being.

By regularly visiting classes, you can achieve such goals:

reduce weight;
strengthen muscles;
improve posture;
make a figure more attractive;
normalize the cardiovascular system.

Moreover, specific movements help develop ductility and flexibility. This type of aerobics does not have age limitations, children and adults can be danced if desired. Such classes under the supervision of the coach are useful even for pregnant women.

It is important to know that dance aerobics for beginners should be carried out only in conjunction with the coach, thereby eliminating the likelihood of injury.

Aerobics protects a person from stressful situations because it gives it a powerful charge of positive energy. It is possible to achieve the desired changes only under the condition of occupying a duration of 2 hours three times a week.

Styles of dance aerobics

Having visited the lessons of dance aerobics, everyone can choose for themselves the direction. There are many varieties of stretching depending on the purposes set, as well as from the movements performed.

Among his directions, you can choose such types of dance aerobics:

Belldans. He became popular not so long ago, however, is the favorite occupation of many girls and women. Belldans is the Arabic belly dance, which is considered the most feminine and charming style. With the help of rhythmic movements, you can get rid of fatty sediments in the waist and hips, tighten the abdominal muscles and significantly improve the posture. For beginners who are engaged in fitness, no preparation is required, which is the advantage of the direction, but you should know that you can lose weight not earlier than after 3 months of intensive training;
Strip Dance. People between the ages of 25 and 40 give preference precisely this type of fitness. Each lesson begins with warm-up and power training. The main direction of Strip Dance is stretching, which pays special attention during classes;
Jazz aerobics. The main goal of this type of dance aerobics is to eliminate the disadvantages of posture. Classes consist of warm-up, parter, main and final part, it lasts an average of 60 minutes;
Funk. This stretching direction is the implementation of movements in a sequential and continuous pace of moderate intensity. The main burden falls on the spine, because during classes it is necessary to perform certain movements by the case. People who already have good choreographic training will be able to engage in funk aerobics;
Hip-hop . Hip-hop Dance Aerobics is suitable for hardy people, since this direction is considered one of the most severe species of modern stretching. Dancing hip-hop, for one occupation it is possible to burn approximately 450 kilocalories;
Latina. Latin's dance aerobics are characterized by the intensive movements of the hips, a fixed back position and a spring step. For this direction is not characterized by the power load, but the coach may complicate the combination of jumps.

Such a wide variety of dance directions allows almost anyone to choose music to which he best to dance. During training, as well as to build proper choreography, it is important to be able to select music.

The best way to bring the whole body into the tone, find a good mood and burn maximum calories and fat deposits is dance aerobics. Perhaps so many positive emotions combined with the benefit for the body, it is difficult to find in other types of fitness! In such classes, you will not only be able to rhythmically move and stretch the whole body, but also throw out negative emotions - because it helps us to make dance! It is noteworthy that such classes not only inspire and give the charge of confidence, but also allow you to better feel rhythm.

Dance Aerobics Music

Special mood in classes gives sound support. Music is usually selected cheerful, cheerful, popular - such that it really wanted to dance. In addition, it is constantly changing, so in one hour you will learn the mass of the new. Usually in class we combine a variety of melodies: dance aerobics includes Latin, jazz, modern and even individual elements from oriental dances! Apparently, it played an important role in the fact that this direction is now so popular. In addition to combined classes, more narrow lessons are also conducted: jazz aerobics, strip aerobics, funk aerobics, hip-hop aerobics and others.

In addition, there is another popular destination - dance step-aerobics. This is a rare species where work is combined with a special step, which allows you to enhance the load, with dance movements several times. Newbies are better to choose something one, and then go to such a complex combined view. Dance aerobics at home also involves the beginning with simpler variations and preferably under the video lesson.

Dance Aerobics for Slimming

It is difficult to imagine a more kind of product to get rid of excess weight than the lessons of dance aerobics. It is in such classes that you can burn about 10 calories per kilogram of weight per hour, that is, 650 calories for the occupation with a weight of 65 kg.

Latina's direction gained great popularity for its indescribable grace and incense. It is worth remembering that in aerobics there is always a softened leggings - and the sock on the heel, and not vice versa, as in professional dances.

Dance aerobics for beginners usually implies a classic structure - warm-up, main part and harness. The basis is a special set of steps, most of which are used in other types of aerobics. Consider some:

Marsh Walking: The bent foot is put on the sock, the knee looks inside, the body weight is transferred to the heel, after which the knee straightens, and the thigh smoothly goes away.
Temk- Step into two accounts: "Once" - a step to the side and a crosst step by another foot behind the first; On "two" - a step of the first leg in place.
Pivot.- Step classic aerobics: step, then turn around the support leg.
Quick Mambo. - Step into three accounts: "Once" - a crosst step by a leading foot before reformer; on "two" - a step in place of the supporting leg; On the "three" - we substitute the leading leg to the support.
Major's main step - A step into two accounts, begins with Mach the leading foot from the knee: "Once" - a step forward by the leading foot and immediately after that a step on the place of the support foot; On "two" - we substitute the leading leg to the supporting.
Main pitch samba - Step into two accounts: on "Once" - the lead foot step forward (in the next - back) and immediately - the support foot step forward (later - back) and to the side; On "two" - we substitute the leading leg to the supporting.

There is nothing easier than to lose weight, dancing, in the class of dance aerobics. At first, the movements seem difficult to remember everything in a couple of weeks. The main thing, do 2-3 times a week and eat right, and the result will not make yourself wait.

Nowadays, very many girls and women seek to get rid of extra kilograms. Boring classes on the simulators are caught not many, and attend a special room is far from everyone.

In this case, dance aerobics for weight loss will come to the aid.

Aerobic classes will come to taste any representatives of E. beautiful sex. In addition, they have a huge list of advantages:

excellent rates of metabolism and endurance;
it improves blood circulation, and this contributes to a decrease in cholesterol and improving the work of the heart;
extra calories are quickly leaving;
breathing improves due to an increase in lung volume;
the skeleton is strengthened, it makes the body rustier;
rises mood, stress retreat;
excellent coordination training, and still dexterity and flexibility;
you can exercise, both in the gym and at home.

On the Internet there is a lot of video with aerobics lessons with Anita Lutsenko. In them, she tells all the subtleties of exercises. Such lessons also holds Lia Ibrahimov.

Proper exercises will allow to achieve excellent results, but still do not forget that they have their own contraindications:

too active classes can exacerbate previously transferred diseases caused by brain and injuries;
people suffering from the attacks of asthma, in no case cannot be engaged in aerobics;
exercises cannot be performed by people who have suffered a heart attack, or having other diseases of the cardiovascular of the system;
if there is predispose to develop varicose varicose, or this disease is already available, it is not necessary to do so actively.

Varieties of dance aerobics

There are many different types of aerobics dance for weight loss:

jazz.
In this form, motion classes should be smooth. The main task is to form a beautiful and correct posture;
hip-hop.
This species is characterized by their intensity and complexity, but they are very effective. In just one hour you can get rid of 500 kilocalories. In addition, with the help of hip-hop, many movements can be trained, which will be part of parties;
funk aerobics.
These classes are less mobile, but they can be improved posture and coordination;
latino aerobics.
It is classic for other species. During classes, the muscles of the buttocks are well rolled up, and the excess alone from the abdomen is removed;
rock'n'roll.
These classes are saturated with various turns, jumps and running. They are suitable for very active people and children. Exercises are perfectly strengthened spine muscles and hands, allow you to pump up press and legs;
pump IT Up.
For exercises you need a bar. In the process of classes, calories are actively burned, and the muscles of the hands are swinging;
zumba.
Anita Lutsenko and Leia Ibrahimova show the lessons of aerobics of this species. It is considered a separate program and contains other directions. This is perhaps the best dance aerobics for weight loss.

Basics of Aerobics for Slimming

Aerobics for weight loss can be engaged in both the hall and at home. You need to start with light movements and gradually increase their complexity. Any lesson necessarily begins with a warm-up, after it there is a major part, and then the final part.

Before starting to perform the task, it is necessary to adjust your diet. If you do dance aerobics and eat fatty food, you will not get rid of extra kilograms. Clothing and footwear for classes should be as comfortable as possible.

Dance Aerobics with Anita Lutsenko and Leai Ibrahimova

Anita Lutsenko and Liya Ibrahimov are very famous fitness instructors. First of all, they suggest that classes must be regular, otherwise they will not give the desired result. Dance Aerobics for weight loss (training lessons) with Anita Lutsenko is available to everyone.

It includes three parts.

1 lesson

Dance aerobics for weight loss, lesson 1. Warming up. It should not last longer than five minutes.

During it, the following exercises perform:

hands are actively moving down and up, brushes and shoulders are rotating;
during turns of the torso need to be tilted;
for music, smooth turns are performed by head, it will allow cervical and spine muscles to the working condition;
for the warm-up of the feet make unaware maughs and lunges.

2 lesson

In the second main aerobics lesson with Anita Lutsenko or Leia Ibrahimova, more active and long-term exercises are included. If you need to lose weight in the abdomen, then in the process of aerobics you need to do exercises that will strengthen the abdominal muscles. The same applies to the other parts of the body.

Dance Aerobics with Anita Lutsenko should bring only pleasure, so during domestic sessions you need to move as active. Try to perform any dance movements known to you, you can jump to the music.

Usually, at the very beginning of occupations, many try to repeat movements from video lessons with Anita Lutsenko, but after a while you can begin to invent your own exercises. Their intensity will depend on the chosen music (how it is rhythm, the sharper will be movement).

3 lesson

In the lesson, the final part includes the final part. Anita Lutsenko and Liya Ibrahimov recommend completing the workout with a stretch, because it will allow the muscles to recover.

Dance aerobics for weight loss is an excellent way to get rid of extra kilograms, and tighten the figure. Music need to choose a pleasant and good rhythm, it must stimulate you to move. Styles can be combined, it will allow during the workout to move from one style to another. Such transitions diverse classes and make them even more pleasant and productive.