Dancing for weight loss: training at home, general recommendations, video lessons. Dancing for weight loss at home - video

Movement is the first thing anyone who wants to lose weight at home needs. And it’s not at all necessary to do laps at the stadium, do press exercises 200 times a day, or do push-ups when you no longer have the strength. Dancing for weight loss, which is sometimes even more effective than fitness, can replace active sports. They resemble simple exercises, for which you only need to select suitable exercises and music. But there is another option - find a video with lessons and practice according to it.

Before you get started, take care of things like:

• Music. If it seems too fast or slow in the selected video, you can play a disc with other melodies. At first, something of a medium tempo is needed in order for breathing training to be possible. After 2-3 months of starting classes, you can already speed up.
• Place. In a private house there should be no problems with it, but for those living in an apartment it can be very difficult. For dancing you need a room of at least 5x5 square meters. m with a ceiling height of 200 cm. At the same time, it should be light and have windows that open for ventilation. To prevent neighbors and household members from complaining, you can make it soundproof. In such conditions, you will be able to calmly perform jumps, rolls and other dance elements. Another task is to prepare the space where you plan to practice: remove everything unnecessary, lay down non-slip flooring, hang large mirrors on the walls. Thanks to the latter, you will have the opportunity to learn from your mistakes discovered during classes.
• Situation. For weight loss dances performed at home to help, you need enormous willpower. Therefore, the mood and the appropriate atmosphere are very important, to create which no one should distract from training. You need to explain to your loved ones that this is very important to you, they should take this seriously and not interfere. If there are pets in the house, they must be isolated in another room during classes. But it's best to train when no one is around at all.
• Equipment. You can’t do without sportswear here, and it can be pants with a T-shirt, shorts with a top, leggings with a T-shirt. The main thing is that it is comfortable and does not restrict movement. Shoes are also important here; dancing barefoot is harmful, since there is a lot of stress on the foot. To avoid this, ballet flats, thick socks or slip-on moccasins are suitable.

What dance clothes look like, look at the photo below

Note! To lose excess weight at home using videos, it is recommended to train 4-5 times a week for 20-40 minutes or 2-3 times for 1-1.5 hours. After class, it is very useful to do short stretching. Beginners need to start the lesson slowly, so as not to overstrain the muscles.

Features of nutrition while losing weight with dancing

After finishing the lesson, you should eat no earlier than 2 hours later. There are also restrictions on eating before it starts: the appropriate time for this is about 30 minutes before. The food should be light and low-fat; it is best to switch to a healthy diet. This includes:

• various cereals (buckwheat, millet, rice, wheat, oatmeal, etc.);
• dairy products (kefir is especially useful);
• fiber – it helps cleanse the intestines of waste and toxins;
• green tea;
• raw vegetables and fruits;
• olive oil and more etc.

Any dancing for weight loss will not be beneficial if, after practicing it, the refrigerator is emptied every time: sausage, lard, pork, butter, buns and other baked goods are eaten. Quickly digestible carbohydrates should be left out; it is recommended to replace them with proteins. These substances provide energy and help build muscle mass. Among the drinks, ginseng, rosehip infusion and protein diluted in water are worthy of attention. It is recommended to consume it for breakfast or dinner separately from food.

What proper nutrition looks like, look at the photo below:

Which dances to choose for weight loss based on video at home

Here you need to proceed from the state of your health, free time, desires and available space. To burn fat, they often resort to oriental and Latin American dances, and a little less often to Zumba. They give the person who chooses them not only slimness, but also flexibility and plasticity. But this is only if you do them regularly.

Oriental dances

These dance moves are suitable for all ages and body types, are easy to remember and provide:

• normalization of metabolism in the body;
• abdominal tightening;
• strengthening the back muscles;
• elimination of cellulite;
• elasticity of the buttocks;
• strengthening of the lumbar muscles.

By doing just 60 minutes a day for free, you will burn 400-500 kcal. To do this, you don’t need any sports equipment or special clothing, you just need to repeat everything that the instructor shows in the video. First you should start with small loads on the stomach and hips, then gradually train your legs and arms. It is recommended to complete dancing for weight loss with breathing exercises and stretching.

Latin American dances

If someone doesn't like the idea of ​​performing belly dancing at home, it's worth taking a closer look at the movements from ballroom productions. If the emphasis needs to be on the legs, jive is suitable; in other cases, cha-cha-cha and samba are suitable. To eliminate fat in the thighs, you should pay attention to salsa, bachata, merengue and mambo. All of them are based on rapid circular rotations of the hips, shoulders and the body itself. With their help, about 900 kcal are spent per hour.

What a Latin American dance class looks like, look at the photo below:

Zumba

This type of dance training is not harmful to the body, although during it the muscles of the back, abdomen and legs are subject to a large load. The effect of it is very similar to that of cardio exercises. To lose 1000 kcal in this way, you only need to exercise for 1 hour. All exercises are done to the accompaniment of fiery Latin American music.

They are based on:

• marching;
• swing your legs;
• side steps;
• squats;
• turns.

Note! While performing the Zumba dance, it is important to tense the muscles of your legs and arms as much as possible, pull in your stomach and straighten your back. Attention should be concentrated on the video, you must strictly repeat all movements after the teacher. Beginners need to train at least 3 times a week, and experienced dancers – 4-5.

Dance training at home, video:

Zumba:

Today, dancing for women is not only a way of self-expression. Many resort to this remedy because they want to use it to gain a slim figure. Even experts confirm: if you want to adjust your weight, then start dancing.

Therefore, today many reputable fitness clubs offer dance lessons for weight loss. However, you have to pay a lot for these programs. But you can get rid of extra pounds without incurring such high costs. To do this, you can start dancing at home.

Dancing is very popular among women as a way to shape their figure and gain insight into their inner world. There are several ways to learn dancing: some learn elements from videos, others develop skills by attending group lessons.

Slimness plus health improvement

According to psychologists, dancing has no equal in terms of effectiveness among other weight loss methods. The reason for this is that during exercise a person is protected from stressful situations, which are the main disadvantage of low-calorie diets.

Therefore, when the nervous system cannot stand it, a person begins to rapidly eat everything he finds in his refrigerator.

Thanks to dancing, a person constantly maintains a good mood, because in conditions of performing rhythmic and smooth movements to pleasant music, the body produces endorphins.

The positive effect of dancing is to improve the quality of blood flow, enhance lymphatic drainage, and accelerating metabolism, which allows the body to more actively burn fat deposits.

But body shaping is not the only positive effect of dancing. People who devote a lot of time to them become more liberated, begin to get to know their inner world better, find inner harmony.

In what cases should you exercise caution?

Almost any person who decides to take up dancing can be sure that this activity will not bring him harm. However, it doesn’t hurt to get acquainted with certain recommendations first.

After all, when dancing, certain problems arise, so they may be contraindicated for some people:

Rules for dancing for weight loss at home

Having become familiar with the contraindications and realizing that you can dance to lose weight, you can move on to considering the basic rules of dance lessons.

It is recommended to dance for weight loss in a place where you will feel inner harmony. Great for lessons room with mirror, thanks to which you can observe your movements.

Make sure that the room where you will dance is free of external irritants. Try to study at those hours when no one in your household is left at home; during lessons, it is recommended to turn off your phones and not think about everyday problems.

For these lessons you will need special clothing and shoes, which should be convenient. According to most, it’s not so bad to dance in old, worn T-shirts and mended sweatshirts.

However, this is a big mistake, because our ancestors made rhythmic movements while dancing, allowing them to tune in to the energy of the cosmos. It's unlikely that Space Force will be happy about pants with holes in them.

If you look at it from a more down-to-earth perspective, then beautiful, sexy clothes are more suitable for dancing, because they set the goal of achieving an ideal figure, and this already increases your chances of getting the desired effect from your classes.

• It is advisable to conduct classes at home every day, but at least 5 times a week. When determining the duration, physical fitness is taken into account. However, usually the duration should be between 30 minutes and 1 hour. After finishing your next lesson, it won’t hurt to do some stretching exercises.
• Don't be upset if your first attempts to lose weight through dancing end in failure. The main thing is not to give up and continue to work on yourself, and as a result you will achieve your goal.
• If you have just finished dancing, then refrain from eating for some time. The break must last at least one hour.

The same amount of time must pass after the last meal before you can start training. If you want to speed up the process of losing weight, then try to eat more foods containing lots of fiber and protein.

Flamenco, strip or belly dance – what to choose

Among all the options, the most suitable are single dances. It is not recommended to start learning this art with paired lessons because here you have to observe the movements of your partner and memorize Pa sequences.

If your main goal is to lose weight, then you should focus on working with certain muscle groups, smooth movements, and developing control skills for individual muscle groups.

Types of dances for weight loss

From the variety of types of dances for weight loss, you can choose any of the following:

In order to understand which dance for weight loss is right for you, you need to take into account your temperament, level of training and personal preferences.

However, based on practical experience, it is best start with belly dancing. The arguments in favor of oriental dances include the fact that they contribute to the formation of a feminine figure, allow you to learn smooth movements, and also give an unforgettable pleasure from contemplating flexible and beautiful movements.

We should not forget that through belly dancing in ancient times the inner energy and sexual potential of women was revealed. You should start dancing not only because it is very beautiful.

Many women are attracted to them by the fact that with regular exercise you can noticeably lose weight. Moreover, this method experts advise as the best, citing as the main argument that people who are trying to learn to dance are not susceptible to nervous breakdowns, and with various diets this is not uncommon.

In addition to the above benefits, these activities help you become more liberated, as well as gain mutual understanding with your inner world.

Dancing for weight loss– the choice of those who want to burn extra pounds and increase the vitality of the body. If we consider dancing as one of the fitness areas, it is worth noting the beneficial cardio load, the synchronized work of various muscle groups during musical classes.

Regular dance training is especially recommended for those who are just starting to introduce their body to sports. For experienced athletes, dancing will help relax muscles constrained by strength training.

The benefits of dancing as a means to lose weight

1. Having chosen a dance direction to your liking, you can be sure that you will be able to work out even an hour-long workout with high quality.

2. In the evening (after work), dance classes are much easier than, for example, step aerobics or strength training.

3. Dancing directly influences the development of a positive attitude towards everything around you and helps to significantly increase self-esteem.

"For many people, dancing becomes a long-awaited impulse for new achievements."

4. The ability to conduct training at home - there are a huge number of free video lessons on the Internet.

5. By developing a sense of rhythm and learning basic dance moves, you can feel more comfortable and confident, even if your body has not yet achieved ideal proportions.

Fitness club or home workout?

Not all beginners decide to attend a group dance class. Seeing their figure flaws, women are afraid that their movements will look funny or ridiculous from the outside. In this case, home training will become a kind of preparatory stage for “going out into the world.”

In order for dance classes to give quick results, you need to devote forty to sixty minutes to them two or three times a week. As we have already said, your home trainer is waiting for you in one of the many video tutorials. It is recommended to practice in the following sequence: repeat the dance movements several times while looking at the video instructor, then try to dance the lesson while looking at yourself in the mirror.

"After a couple of weeks, you will be able to perform dance movements without video guidance, create your own combinations from them, using your favorite music for training."

When you feel that you have mastered the world of music and movements, you should sign up for group classes with a fitness trainer so that your endeavor receives proper development.

Dancing for weight loss at home: what to choose?

We recommend trying three main areas that are popular in fitness clubs: latino, belly dance, zumba . The latter dance style is most effective for weight loss, however, due to the high cardio load, it may be contraindicated for people who are obviously overweight. Belly dancing and varieties of Latin American dances greatly affect the lower body, and also help develop immunity against many female diseases.

Only after trying everything on yourself can you make a final choice in favor of one direction. To fuel your new love for fitness, add some play to your workout routine. Add characteristic dance style paraphernalia to your home practice uniform: decorate your hair with a flower when dancing salsa or bachata, tie a scarf when performing belly dancing.

Dancing for weight loss: training rules

For a dance class, the same rules apply as for other fitness training:

1) training is allowed no earlier than 1.5 hours after eating. On the day of training, you should eat protein foods and vegetables;

2) after class you should wait a couple of hours before eating again;

3) the use of natural energy drinks is encouraged - coffee without sugar an hour before training, green tea;

4) pay special attention to shoes. If you are planning a dynamic workout - step dance or zumba - the shoes should provide a stable, even step and protect against ankle sprains.

Many girls take care of their slim figure. Not everyone has the time and money to study in special studios, and some also lack the courage. Dancing at home for weight loss will help solve the problem of excess weight. The classes do not require financial investments, special training, and will not take up much free time. How to lose weight by dancing and what types of dancing are useful for this?

Benefits of dancing for weight loss

Many dance movements involve all the muscles of the body, due to which all problem areas are pumped up. Additional equipment in the form of simulators is not required, nor is a professional level of training. Dancing is a home exercise for weight loss that brings pleasure and lifts the mood and vitality of women. You can invite a coach (choreographer) or study on your own using video lessons. Do not despair if a beginner is unable to perform some elements. The result will definitely appear, the main thing is not to give up halfway!

If you are wondering how to lose weight at home, it is difficult to find a more effective way than dancing. Morning or evening classes charge you with positivity for the whole day. Dancing at home for weight loss is not recommended for those who have problems with the spine or reproductive system. Everyone else can safely begin incendiary workouts that will help restore harmony and lift their spirits.

What types of dancing help you lose weight?

You can try one of the classes below. Each of them effectively gets rid of extra pounds and gives a positive boost of energy:

1. Oriental ones are an ideal way to lose weight. Learning to belly dance means tightening your muscles, getting rid of extra centimeters on your waist, and getting strong abs.
2. Latin American dances (salsa, rumba, samba). This option involves smooth rhythmic movements, which are perfect for losing weight. During such incendiary activities, all muscles are used. The best option for losing weight is samba, but it requires a lot of exercise.
3. Zumba for weight loss is both dance and cardio training. In addition to losing weight, you will get a healthy heart and blood vessels! The advantage of this type of dance is that you don’t have to memorize the choreography, because it is very simple, so everyone can dance Zumba.
4. Hip-hop provides effective burning of excess calories, trains endurance, flexibility, and models the body shape. Such dances are considered the most energy-intensive, but not everyone likes them.
5. Flamenco strengthens the thighs, calf muscles, and models the shape of the legs. As a result of regular practice of this dance, you will become more graceful, get rid of fat deposits on the neck, arms (upper body).
6. Step is a wonderful dance for strengthening the muscles of the legs and buttocks. Increases skin tone, helps to lose weight, develops a sense of rhythm.
7. Breakdancing is a good way to expend energy, but requires a lot of stamina. Training creates an ideal figure, develops flexibility, and gives you good physical shape.
8. Strip dancing or strip plastic is a modern type of dancing that helps not only to lose weight, but also to gain self-confidence. The training program includes gymnastics classes, so it will allow you to get a slim, graceful body and a strong character. If you believe the reviews, learning these dances is a pleasure!

Rules for practicing at home

You can start training at home using online video courses, in special schools or fitness centers. In any case, it is worth learning and following a few simple rules. The study area should be spacious, well-lit, preferably with large mirrors. All factors distracting from the exercises must be eliminated (children, pets, foreign objects on the floor, etc.). The environment around you should encourage the desire to dance.

It is important to prepare special shoes and clothing before starting classes. The girl herself should like her in order to further motivate her to study. The number of trainings, as well as the time of training, is selected individually. It is advisable to exercise 3 times a week for 120 minutes (or 5 times for 60 minutes). At the end of the workout, be sure to stretch the muscles (this rule cannot be neglected).

Equally important is the correct choice of musical accompaniment for the lesson. Russian or foreign song, which will inspire you more? It all depends on individual preferences. Experiment with this by choosing tracks to suit your needs. Sometimes even tired people, without strength and mood, feel a surge of strength and an improvement in mood to the sound of a good rhythmic melody. Additionally, you can think about invigorating drinks, such as green tea and ginseng decoction.

When dancing at home to lose weight, normalize your diet. Choose healthy foods to use as fuel for the body. It is recommended to eat 1.5-2 hours before the start of the dance, and after it no earlier than 30 minutes. It is optimal to follow a protein diet or include more meat, eggs, and legumes in your diet (excluding junk food). There is no need to despair if there is no success in the first stages, because classes should bring you only joy!

Find out more ways without leaving home.

Educational video lessons for beginners

Learning to dance at home, without the presence and guidance of a choreographer, will be very difficult. Online video lessons with professionals will help you decide on your dance style and learn the moves. Below are some videos for beginners that will show you some of the secrets of the skill. After watching, you will definitely want to start practicing immediately!

Aerobics for weight loss at home

Lose weight by dancing with a fitness instructor

Dancing for weight loss at home is an alternative to fitness for creative individuals.

Today we will talk about how you can use dancing to lose weight at home. Which dance is better to choose for self-study, as well as how effective such classes are for gaining harmony and well-being.

Dance is considered the oldest of the arts. Even primitive people conveyed joy, sorrow, and expressed their desires through body movements. All the most important moments in life were celebrated with dancing: birth and death, war and truce, healing of the sick. With rhythmic movements they prayed to the gods for protection, forgiveness, sunlight, rain and fertility.

Modern women use dance as a means of self-expression, as well as to achieve their cherished dream - slimness. Today, various dance practices are one of the most popular weight correction systems. Fashionable fitness clubs offer a huge variety of programs, but this pleasure is not cheap. There is an alternative way to gain slimness without spending much money. These are dance classes at home.

Dancing for weight loss at home is perhaps one of the most enjoyable ways to lose weight, as well as harmonize your own attitude. You can learn to dance using videos or simply by attending a few group lessons to get started.

Slimness plus health improvement

Psychologists believe that dancing is the best way to lose weight. This is due to the fact that by losing weight with the help of dance movements, it is possible to avoid stress - one of the “pitfalls” of all low-calorie diets. It is because of nervous tension that breakdowns occur, during which devastating raids are made on one’s own refrigerator.

Dancing significantly improves your mood due to the release of endorphins that occurs during rhythmic or smooth movement to pleasant music. Thanks to dancing, it is possible to achieve a significant improvement in blood circulation, increased lymphatic drainage, as well as a general acceleration of metabolism, as a result of which an active process is launched.

In addition to excellent physical fitness, dancing helps you relax, get to know yourself, and find inner harmony.

In what cases should you exercise caution?

Despite the fact that dancing for weight loss at home is recommended for almost everyone without exception, it is still worth considering some recommendations before starting classes. Dancing, like any other type of physical activity, may have its contraindications.

• Dynamic movements are not recommended for pathologies of the cardiovascular, respiratory systems, high blood pressure and some chronic diseases: in these cases they can provoke an exacerbation.
• Dancing should not be practiced during pregnancy, during the active phase of the menstrual cycle, or during high fever or malaise.
• Certain types of dances (in particular, Arabic) are not indicated for displacement of the vertebrae, the presence of neoplasms, inflammatory processes, hernias, and varicose veins.
• Pol dancing is not recommended for first degree obesity (when BMI is above 32), scoliosis, joint problems, and knee injuries.

Rules for dancing at home

The best way to learn to dance at home is in front of a mirror and in splendid isolation.

Now, if you have no contraindications, let's look at the basic rules for home dance lessons.

• A place to dance for weight loss at home should evoke a feeling of inner harmony. It’s great if the room has a mirror (or mirrors) in which you can monitor your movements.
• Any external irritants should be excluded: it is better to send household members out or wait for their voluntary departure, turn off phones, and forget about everyday problems.
• You need to take care of comfortable clothes and shoes in advance. Many people practice in old, worn T-shirts and mended sweatpants, which is undesirable in the case of dancing, dressing up softly: we must not forget that our ancestors used rhythmic movement to tune in to the energy of the Cosmos, and it is unlikely that the cosmic forces will like holey trousers. From a more earthly point of view, it must be said that beautiful sexy clothes internally set you up for achieving an ideal figure, which is already half the success.
• Dancing for weight loss at home should be done daily (at least 5 times a week). Their duration depends on physical fitness and should range from half an hour to an hour. After classes, it is very useful to do stretching exercises.
• You can't dance after eating - you should wait at least an hour. The same amount of time should pass after exercise until the next meal. In order for the weight loss process to go faster, the main emphasis in nutrition should be shifted to foods rich in fiber and proteins.
• There is no need to be discouraged if you don’t succeed the first time: with proper perseverance, the goal will certainly be achieved.

Flamenco, strip or belly dance – what to choose?

All types of dancing help you lose weight: you can spin on a pole, choose incendiary Latin American movements, or learn how to belly dance at home - with regular classes, success will be guaranteed in any case.

Preference should be given to single dances. During paired exercises, attention is more focused on matching the movements of the partner and memorizing the sequence of steps, and for weight loss the main thing is the emphasis on the work of certain muscle groups, smooth movements, the ability to strain, stretch and relax individual muscles.

Which dances to choose:

• Oriental dancing normalizes metabolic processes, strengthens the muscles of the abs, back, shoulders, and has a positive effect on the genital area.
• Latin American rhythms are extremely energetic. Fast movements help burn a lot of calories. All muscle groups work.
• Flamenco improves the tone of the muscles of the back and legs, improves heart function.
• Modern jazz - combines the movements of R&B, break, and tap. The special dynamics and energy of the steps require certain preparedness, develop the muscle corset and quickly bring the body into shape.
• Strip plastic is based on oriental and Latin elements. Forces all muscle fibers that form the abdomen, back, buttocks and legs to work.
• Pol dancing helps maintain muscle tone, strengthens them, gives the body more flexibility and plasticity, and is an excellent aerobic exercise.

Of course, which dance to choose for you depends solely on your temperament, preparation and personal preferences.
But, personally, I recommend starting with belly dancing. Oriental dances shape a feminine figure, teach you to move smoothly, and give flexibility and beauty of movements. In addition, belly dancing is an ancient practice that reveals the inner energy and sexual potential of every woman.

About the benefits of belly dancing

I’ll add a few more words about the benefits of Arabic dances. In addition, more and more women who dream of losing weight prefer to learn belly dancing at home.

Oriental dancing works well on the figure and benefits women's health.

Oriental dance perfectly develops the abdominal muscles, back, hips, and makes muscles work that are not used in ordinary life and are necessary for fulfilling the main role of a woman - bearing and giving birth to a child. This is an excellent preparation for childbirth, training in rhythmic breathing, which promotes the production of endorphins.

Experts believe that learning to belly dance at home means learning to feel like a real woman. Smooth, and sometimes energetic, but very erotic movements allow you to reveal the feminine essence and get rid of inner constraint.

Arabic dance increases the flexibility of ligaments and joints, strengthens them, has a positive effect on the spine, and relieves hypertension.

How to learn belly dancing on your own?

There are many schools and studios that specialize in teaching belly dance. However, it is quite possible to comprehend it on your own. Oriental dance does not require special clothing or accessories and is ideal for learning at home. It's not half-dance, which requires a pole, and it's not Latin, where you'll at least need special dance shoes.

So, how to learn belly dancing at home? The most important thing is to keep your body in the correct position. In eastern movements, this is a fundamental moment, without which you cannot start a dance.

Rocking chair

A fairly simple exercise called “Rocking Chair” is very effective. To perform it correctly, you need to stand on tiptoes, bring your legs together and slightly bend your knees. After this, a vertical line is mentally drawn through the navel, and you can begin to rhythmically move your hips along the imaginary line: up and down, forward and backward.

Belly smile

Another exercise that definitely needs to be done is the “Belly Smile.” Starting position – feet are placed slightly wider than shoulders, and the body is tense. We begin sharp movements with the pelvis - it needs to be thrown up, as it were.

Despite its superficial simplicity, it is not possible to master this exercise right away, but it is necessary: ​​“Smile” perfectly develops and strengthens the abdominal muscles, forming a beautiful flat stomach.

You can learn more about how to learn belly dancing at home by watching several videos that we selected on YouTube: