Zumba fitness. Slimming dance lessons, aerobics program: Strong, Aqua, Step. Video

The popular direction of sports training is Zumba fitness, which combines the ability to lose weight and spend an exciting time. Due to incendiary music and dance movements, training turns not into a test, but into a kind of fitness party.

Due to its relevance, in order to study according to the program, it is not necessary to go to the gym. Video tutorials for weight loss are available on the Internet and make workouts convenient even for the busiest and laziest.

Zumba definition

Initially, it was a dance program with elements of Latin rhythms. Since its inception, the training program has been improved and changed. The creator of the exercise technique introduced Zumba fitness in the USA. After a while and significant investments in advertising, such classes have spread throughout the world.

Zumba fitness has several variations and training programs, which can be found in video lessons for weight loss. The lesson is based on repeated repetitions of simple dance movements to the music of salsa, mamba, flamenco and other Latin compositions.

The algorithm for building a training depends on the specifics of the recruited group:

• desired result;
• age of participants;
• physical fitness and endurance.

Also from the qualifications of the trainer and from the country of teaching. The advantage of the fitness zumba is the lack of special equipment. Classes are suitable for people with minimal physical training, connoisseurs of fun and active leisure.

Zumba fitness (video tutorials for losing weight make it easier to exercise) - an opportunity to get rid of extra pounds of weight in a short time and have fun at the same time.

The training technique keeps up with the times, finding new steps and directions. Thanks to this, you can not only successfully bring the body into shape, but also learn to dance. There are several difficulty levels in Zumba fitness. They are categorized based on the music used for training. But often in the lesson you can observe the mixing of several levels and tracks.

How many calories are burned

The information about the calories burned when doing Zumba fitness varies from source to source. On average, it turns out to burn from 500 to 800 calories in 1 hour of exercise. The final result depends on the physical fitness of the person, his weight and other parameters.

Also, the intensity and duration of the session affects the burning of calories. On the Internet, you can find an online calculator for the approximate calculation of individual indicators. With the help of short calculations, we get the following forecast of calorie loss in 1 hour of classes:

The table shows the weight, indicating obesity in people of different heights.

The intensity of the workout is determined as follows:

• Low - during training it turns out to sing without breathlessness.
• Medium - during training it turns out to be easy to talk.
• High - breathing during training is heavy, it is difficult to be distracted by conversations.

For clarity, 375 calories are contained in a large portion of milk oatmeal and burned in about 1 hour of active play with the child. 740 calories are contained in Pepperoni pizza and are burned in 1 hour of rowing or active games in a snowy town with a snowman molding.

Benefits of Dance Workout

• Zumba practice will help you quickly and effectively bring your body back to normal. Zumba burns calories, excess body fat and tones muscles.
• Suitable for those who like to have fun and interesting time.
• Regular exercise contributes to the development of grace and plasticity.
• Classes improve coordination, agility and flexibility, increase endurance. In addition, they help to improve the functioning of the nervous, cardiovascular and respiratory systems.
• Initial physical and choreographic training affects only the intensity of the load. You don't need special skills and knowledge to master the movements.
• There are no restrictions on the age and build of the student.
• Zumba fitness is suitable for beginners, those who cannot find their place in sports, for girls after childbirth and breastfeeding.
• The workouts are accompanied by rhythmic and cheerful music, which gives a positive attitude.
• The workout is based on exercises to work out problematic female areas: hips, abdomen and buttocks. The deep muscles are also involved.
• Zumba fitness workouts are popular. This makes it possible to find a hall and a team to your taste.
• Those who like to practice at home and who are embarrassed to go to group classes can choose suitable video lessons for losing weight and practice at home in a comfortable environment.

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Contraindications

In addition to the large number of positive aspects of Zumba fitness, you can find negative points and contraindications.

Cons of zumba fitness:

• Gym based training is expensive.
• Mastering the movements takes time and regular attendance.
• Zumba is not suitable for a comprehensive study of all muscle groups. Muscle tissue will tone up, tighten, but relief cannot be achieved.
• Despite its effectiveness and intensity, zumba is not an intense cardio program. For those who want to get a more serious load, it is better to choose another type of fitness.
• There are health contraindications.

Contraindications:

• You should not engage in Zumba fitness for people suffering from severe forms of cardiovascular disease.
• Due to the load on the breathing apparatus, zumba is contraindicated in patients with bronchial asthma.
• Intensive exercises are not recommended for people with musculoskeletal problems.
• Exercise is contraindicated in pregnancy.
• Serious surgical interventions and injuries will not allow to actively move in the classroom and may entail negative consequences.

Choice of clothes and shoes for training

Clothes and shoes for a zumba are as varied as the variations of movement. The main thing is that she does not hinder movement and be to your liking.

From clothing, T-shirts, T-shirts, tops, shorts, pants, breeches are suitable. It can be suits for aerobics, fitness, or just a combination of favorite things.

The main requirement is that the fabric must be natural. These garments are chosen to absorb sweat and prevent possible irritation.

Considering the activity of the workout, clothes should be as comfortable as possible. and do not interfere when driving. As an accessory, the costume can be diversified with a variety of rustling or tinkling bracelets.

This zest will add its own notes to the musical accompaniment. But, if they feel uncomfortable with jewelry during training, then their presence is not necessary.

In terms of shoes, either dance shoes or dance aerobics shoes are suitable for training. The peculiarity of such models is that they do not allow sliding on the parquet and bend easily over the entire plane of the sole. Doing Zumba fitness in ballet shoes, leggings, moccasins, there is a risk of sliding on the surface, getting serious injuries, or not fully performing the steps.

Choosing music to dance

Although Zumba fitness originates from Latin American dances, and it would be logical to associate it with Latin American motives, the main criterion for music is rhythm and incendiary.

You can create a playlist to your liking from cardio tracks. You can make a selection of works in which the word Zumba occurs. And also there is an opportunity to buy or download ready-made collections. The main thing is that the structure of the musical selection coincides with the structure of the classes.

The playlist should consist of 3 parts:

1. Warm-up music.
2. The main part for training, depending on its intensity. Or the main part can shift from less intense to more active music and, conversely, to a decline.
3. The third block is relaxation. This is music for relaxation, breathing recovery and stretching.

Zumba fitness (video lessons for weight loss) in the finished recording will provide an opportunity not to choose music separately for classes, but to practice with the tracks presented in the video series.

Zumba directions

Due to its versatility, Zumba suits almost everyone. In order to find your niche, you need to familiarize yourself with the varieties of this fitness party.

Depending on the specifics of the movements, Zumba fitness classes can be:

• Classical - the training program is based on Latin American dance steps.
• Continental - the workout combines the movements of Latin, hip-hop, contemporary and other dance styles.

According to other characteristics, such varieties are distinguished:

• Zumba Basic is a basic workout routine that uses pas salsa, reggaeton, merengue and cumbia.
• "Zumba Basic 2" classes that include, in addition to Latin American dance, belly dance, samba, tango and flamenco.
• "Zumba Gold" workouts are tailored for people with no physical fitness, older people, or recovering from injuries.
• "Zumba Toning" classes are lightweight. Small dumbbells-maracas act as a weighting agent.
• Aqua Zumba training takes place in the pool. Such activities require special clothing in the form of sports swimwear.
• Zumba Kids is a lightweight program for children over the age of 7.
• "Zumba Kids Junior" is a similar workout for children under 7 years old.
• "Zumba Sentao" classes are conducted using a chair or stool.
• Zumba Step is a mixture of zumba and step aerobics. A step platform is used in training.
• "Zumba In The Circuit" program with the highest degree of intensity. Classes are held with interval training and do not exceed 30 minutes.

Zumba fitness training program

Zumba fitness (video lessons for weight loss, representing specially designed programs) can be conditionally divided into 4 blocks. Each block gradually becomes more complex and reaches a new level. This happens so that the muscles not only come into tone, but also develop.

Description of blocks:

1. 1 block — standard for any sport - muscle warming up... Usually, it takes up to 5-10 minutes. Consists of stretching exercises and a little warm-up.
2. 2 block — mastering new movements and pas... Under the supervision of the trainer, new movements are taught, as well as the repetition of the passed material.
3. 3 block — main dance part... Takes at least 50% of the entire workout. Here, the studied pas are combined into incendiary ligaments and a whole dance.
4. 4 block - relaxation. Most often consists of exercises to restore breathing and stretching. After intense training, the body returns to its usual rhythm of life.

Children's zumba

For young athletes and dancers, there are 2 directions of zumba - Kids and Kids Junior. They differ in the age orientation of the children and in the complexity of the exercises. For older children, the training program is composed of slightly more difficult and intense exercises.

In general, children's zumba acts not only as a sports training. She helps kids to feel free, feel more confident. in movements. Children learn to maintain correct posture. Classes develop coordination of movements and tone the muscles, forcing them to strengthen and improve.

Workouts for guys are like small parties. During fiery dances, little dancers do not notice how time passes. Classes are filled with positive and positive emotions.

The main task of trainers and instructors of children's zumba is to build a training program based on the specifics of children's psychology. Little dancers are not able to concentrate for a long time and memorize complex connections. Therefore, the training time is distributed taking into account these features.

Music for Zumba kids is specially selected. To make it interesting for children, melodies are chosen popular or with children's motives.

There are no special requirements for clothing. The main thing is comfort and safety.

Children's zumba:

Basic movements for beginners

The main movements of this direction in fitness are divided into 3 categories:

• steps with a turn of the body on toes and heels;
• steps with a turn of the body and lunge of the legs;
• steps with claps.

Steps with body twist on toes and heels:

• Starting position - arms are freely lowered along the body, legs are slightly apart.
• At the first count, the arms are bent at the elbows, turning the body to the right with support on the heels.
• On the second count, the movement is repeated to the left.
• On the count of "three" and "four", the movement is repeated alternately to the right and left.

The overall picture is like a twist.

Steps with body twist and lunge steps:

• The starting position is similar to the previous step.
• At the expense of "time": the arms are bent at the elbows. At the same time, the left foot pivots on the heel, and the right foot lunges, stopping it on the heel.
• On the second count, the left leg is placed on the right. They stand on their toes and turn the body to the left.
• On the count of "three" and "four", the movements are repeated in the same way in the opposite direction.

Clap steps:

• In the initial position, the legs are together, the arms hang freely along the body.
• "One - two" - a side step to the right and clap your hands.
• "Three - four" - the movement is repeated in the opposite direction.

Zumba for abs and slimming legs

Zumba exercises are initially aimed at working out problem areas - the press, waist and legs. Due to dance steps with the involvement of the hips, their rotational and translational movements, the abdominal muscles are effectively worked out and toned.

The relief of the press is not worth waiting for. The fat layer in this zone will decrease, but cubes from one zumba will not appear. They require additional elaboration.

Exercises for slimming legs in zumba fitness are taken from the basic movements of classic fitness:

• Marching or dancing in one place to rhythmic music. The exercises begin only with a march, then the hips, waist, arms are used.
• Side steps in different directions (forward, backward, left, right).
• Skating-like movements. Hands are clasped behind the back, sliding movements are performed.

It is important to remember that training takes place in a musical rhythm and is not just about doing exercises, but about doing them, falling to the beat of the music.

Dances to work out the gluteal muscles

Zumba fitness (video tutorials for slimming the buttocks), in addition to including hip movements during other exercises, includes:

• Hip movements of the "eight" type and circular rotational movements.
• The gluteal muscles are worked out in combination with the working out of the leg muscles during: side steps; skater steps; dance plie with squatting.

• The main criterion for pumping the gluteal muscles is the minimum range of motion of the body with maximum mobility from the waist down.

Active burning of calories in dance

Effective burning of calories in dance is due to the fact that in Zumba fitness includes 5 main areas in its program, the comprehensive study of which makes training as effective as possible.

Directions:

• Fitness basics. This principle is aimed at cardiac stimulation with breathing training. Thus, the muscles are saturated with oxygen and recharged with energy. Due to this, the load is not so noticeable and allows you to practice for a rather long time at the maximum permissible heart rate.
• Power base. Exercises are aimed at pumping muscles and increasing muscle endurance. Work in this mode is carried out with maximum intensity in a short time interval until you feel complete fatigue. This helps the muscles develop faster.
• Training interval helps to alternate the first and second principles. There is a kind of change of activity. Cardio training is replaced by strength training.
• Exercises to develop flexibility. This principle is taken from stretching and Pilates. It increases joint mobility and muscle stretching ability.
• The principle of "Soul and body". It can be clearly seen in the last block of the workout, during relaxation. Not only breathing exercises are involved here. It is based on exercises from different directions of yoga.

Thus, a reasonable alternation of exercises aimed at working out the body with different techniques and approaches, as well as the parallel "rest-work" helps to maximize the result in burning extra calories.

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results

Each of the above principles of building exercises is aimed at obtaining specific training results. Some results apply to each of the principles as well.

Fitness direction:

• helps to strengthen the cardiovascular and respiratory system;
• trains the muscle of the heart;
• at rest reduces the number of heartbeats;
• prevents the formation of cholesterol plaques on the walls of blood vessels;
• improves the circulatory system;
• forces the body to switch to a mode of consuming energy from burned fat;
• accelerates metabolism;
• lowers blood pressure and blood cholesterol levels.

Power stage:

• strengthens the spine and straightens posture;
• muscle mass increases;
• metabolism becomes more intense;
• increases the density of muscle tissue and strengthens bones;
• as a result, the risk of injury to muscles and bones in daily life is reduced.

Interval principle:

• due to the alternation of intensity levels, there is an efficient burning of calories;
• the cardiovascular system is strengthened;
• due to the production of lactic acid in the muscles, the lactate threshold rises, which allows in the future to conduct high-intensity exercises;
• contributes to the effective distribution of forces throughout all classes;
• make workouts more varied, evoking positive emotions and interest in classes;
• suitable for people with any physical fitness, as it allows you to choose your level of intensity.

In addition to the physiological foundations of the training program, the psychological characteristics of the zumba become the main motivating element. Without psychological motivation, the effectiveness of classes falls.

The benefits of doing Zumba fitness exercises using video lessons or in a gym with a trainer is not only in losing weight, but also in increasing self-confidence.A person has a desire and motivation to leave the four walls of his apartment and not be ashamed of his movements and body.

Article author: Daria Yashchenko

Article design: Svetlana Ovsyanikova

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