How to dance zumba fitness

Intensive 25-minute Zumba video lesson for beginners with a focus on hip hop movements. In addition, the trainer will add a lot of squats to hip-hop - this way you will work out the hips, buttocks and remove fat from the sides even more effectively. Don't be surprised if sitting down and getting up is difficult for the next couple of days.

The Zumba toning program involves increasing the load of the standard zumba. Here, all exercises are performed with dumbbells weighing 1-2.5 kg. How to use vzumba dumbbells correctly is in this video tutorial for beginners.

Zumba is suitable for people of all ages. From here, what pace to maintain if you are engaged in Zumba, and you are well over 40, this video tutorial will tell you how to choose movements and music.

Read on "Soviet Sport" - Five forgotten but effective exercises

You can involve your children in Zumba. If it's cold outside, Zumbafitness can replace them with a walk on the sports ground.

The movements in this video lesson are adapted for children 3-5 years old. They are simple and look like morning exercises. For a child, Zumba training will be an interesting game while you continue to burn your calories and lose weight

This video lesson will teach you how to properly warm up before your Zumba class. There are many steps, swings of arms and legs - everything that will protect you from injuries and sprains. You can also perform this video lesson for beginners with music

stretching right - in this zumba video tutorial for beginners.

- Zumba is an intense form of training. To find out which load is right for you, consult your doctor. Check your cardiovascular system;

- you need to train according to the "Zumba-fitness for weight loss" method on average 3 times a week. Let your body rest for at least one day between workouts;

- do not neglect the warm-up and cool-down. Warm-up - will help prepare the body for stress, and the hitch - "calm" and relax the muscles after training.

source: "Soviet Sport"

What is Zumba? 12 main types of incendiary dance

Article content:

2. How did Zumba
3. Benefits of Zumba
4. Contraindications and disadvantages of Zumba
5. Zumba Main Destinations
6. Zumba Basic Movements
7. Is it possible to lose weight doing Zumba?
8. What clothes to choose for Zumba
9. Tips for Beginners
10. How to practice Zumba at home
11. Which is better Zumba or fitness?

Hearing the funny word “Zumba”, you immediately get associations with incendiary Latin American dances – rumba, samba, mambo. But what is it really? Ritual dances of African tribes? A spell in the ancient language of the Taino Indians - the indigenous inhabitants of Cuba? Or maybe this is the name of a funny character from some cartoon?

In Spanish, “zumba” is a bell, a rattle; ringing, crackling, buzzing; a joke, a joke. And it was with this word that fitness instructor Alberto Perez decided to call the training program he invented to the bright rhythms of Latin American music.

What is Zumba in fitness?

In contrast to the South American rumba, which has a history of about 100 years, Zumba is a rather young “dance”. The main idea of ​​this fitness program is a healthy lifestyle combined with active workouts to the rhythm of dance music.

Zumba is an effective system for keeping muscles in good shape:

• Firstly, training is carried out to the rhythms of popular Latin American music, which guarantees an excellent mood and a positive attitude.
• Secondly, , Zumba - group classes, due to which energy impulses are transmitted from one participant to another, thereby providing a more effective result.
• Thirdly, , a "cocktail" of the most popular fitness movements and elements of hip-hop, tango, as well as incendiary African, Latin American dances, helps to engage all muscle groups, which, in turn, guarantees rapid calorie burning.

Each workout lasts an average of 1 hour. How many times a week to practice? It all depends on your preparedness and desire to train - in order to lose weight, once a week, of course, is catastrophically small, but to keep the body in good shape is quite enough.

Do not forget that, despite the fun and relaxed atmosphere during classes, Zumba is still a kind of fitness, and not just entertainment. Therefore, do not neglect the recommendations of the instructor and follow the correct execution of any elements of the dance.

You will understand more about Zumba when you watch this video.

How Zumba appeared

Oddly enough, one of the most popular and sought-after trends in fitness arose quite by accident.

One fine day, dancer, choreographer and fitness instructor Alberto Pérez arrived at a training session and found that he had forgotten the recording of the music he used to perform his classes to. In order not to cancel the lesson, he took a cassette from his car - sultry Latin American rhythms sounded in the hall, and Alberto skillfully "diluted" the usual fitness movements with elements from his favorite dances - reggaeton, salsa, cumbia.

The group members liked this extraordinary approach to the training so much that such trainings began to be organized more and more often, giving impetus to the emergence of a qualitatively new methodology in the fitness industry. Moreover, Alberto's lessons became so popular that Shakira herself invited him to become a choreographer for one of her albums.

In 2001, Zumba became an official brand - the company is actively involved in the training of licensed instructors around the world.

In 2011 Zumba came to Russia. Today, thousands of participants in group classes have already experienced the benefits and benefits of this type of fitness.

Anyone can become a Zumba Instructor - it is enough to complete a two-day training course, after which a special certificate is issued.

Benefits of Zumba

The main concept of Zumba is continuous movement and a positive attitude. Perhaps it is because of this that a bright fitness dance has a huge number of positive qualities:

• In itself, bright incendiary music already brings a lot of positive emotions and gives you a great mood.
• Energetic movements to the rhythm of rhythmic Latin American music not only do not tire, but on the contrary, charge you with energy and positive.
• If a standard fitness workout is difficult for many - a feeling of fatigue and loss of strength quickly sets in, then with Zumba the time of the lesson flies almost unnoticed.
• One of the main advantages of this type of fitness - Zumba helps to involve all muscle groups. After a few active workouts, you can see a tangible result - a decrease in body volume and an increase in muscle elasticity.
• Dance is a great way to work on your posture, coordination, flexibility and grace, and Zumba is no exception.
• Unlike special dance classes, Zumba does not cause any difficulties even for beginners - all movements are as simple and clear as possible, it will not be difficult to repeat them.
• An undeniable plus of Zumba is the huge health benefits, both physical and psychological. Sultry rhythms not only help to distract from the daily routine, but also provide friendly teamwork, which undoubtedly has a positive effect on overall well-being and mood.
• Rhythmic, almost continuous movements have a beneficial effect on all organs and systems of the body. It has been proven that during the Zumba dance, the level of the hormone endorphin, which is responsible for pleasure, increases in the blood; metabolism is accelerated at times; blood circulation improves; Fast burning of fat in the most "problem" places is provided.
• For those who really want to try, but are embarrassed by their inexperience, there is a great opportunity to watch a few video lessons at home, practice, and then come to group lessons with an instructor.
• Currently, there are several main directions of this fitness dance, among which anyone will find what they are looking for: people who want to lose weight or just keep fit, the elderly, children and adolescents, girls who have recently become mothers and continue to feed breastfeeding baby, etc.

Undoubtedly, Zumba is of great benefit for the figure. By reducing body fat and increasing muscle tone, the body acquires a more graceful outline, the likelihood of “pumping over” is excluded (unlike strength training).

Another obvious advantage of Zumba is the minimum number of contraindications. Even if for some reason fitness or aerobics classes are contraindicated for you, Zumba is most likely suitable for you.

It's not worth the risk - before signing up for a workout, be sure to consult your doctor.

Contraindications and disadvantages of Zumba

Despite the huge number of advantages, the Zumba active dance fitness program is not for everyone. Among the contraindications to attending classes are the following:0005

• Recent surgery, serious injury.
• Any disease in the acute stage.
• Diseases of the cardiovascular and nervous system.
• Serious disorders in the functioning of the musculoskeletal system.
• Pregnancy. In fact, the opportunity to engage in any active leisure activity during pregnancy should be discussed with the doctor.
• High degree of obesity - in this case, active movements can lead to a heart attack.

Despite the fact that initially Zumba may seem like a very easy exercise, in reality it is not so simple:

• combined with clapping, waving hands, etc.).
• For those who are accustomed to serious strength training, Zumba will seem too simple a workout. In order to somehow smooth out this drawback, you can use small dumbbells during the lesson.

And in order to achieve a visible and, most importantly, sustainable result, you need to attend classes regularly.

Among other things, those who have a sense of rhythm and tact, as well as well-coordinated movements achieve success easier and faster.

At the same time, if your hearing and dancing skills leave much to be desired, don't worry, the necessary skills will come to you in the process of training.

Basic Zumba directions

In order for everyone to choose the right dance program for themselves, which will ensure the quick achievement of the desired result, several types of Zumba have been developed:

1. Zumba Classic . It all started with her: the classic Zumba is a rhythmic dance to incendiary music in the style of salsa, reggaeton, tango, etc.
2. Zumba Toning . This type of fitness dance involves the use of small dumbbells, which not only increase the load, but also make sounds similar to the sound of maracas.
3. Zumba Pilates combines the main characteristics of these two fitness areas: dance must be accompanied by proper deep breathing, all movements are smooth and deep.
4. Zumba Centao . This variety is more suitable for experienced people who have been attending Zumba classes for a long time or at least have experience in dancing. The main concept of Zumba Sentao is a dance with a chair.
5. Zumba Gold . This program is designed specifically for older people who prefer an active lifestyle.
6. Zumba Step . As in step aerobics, Zumba-Step uses a special platform and various types of stepping movements are actively used.
7. Aqua Zumba . In order to maximize the load on all muscles without harm to health, fitness dance classes are held in the water.
8. Zumba Kids - Zumbatomic (children from 3 to 11-12 years old), Zumbini (kids from 0 to 3 years old). These programs are designed specifically for the smallest - they are fully consistent with the capabilities and needs of children in physical activity.
9. Oriental Zumba in addition to Latin American rhythms and hip-hop also includes oriental dances.
10. Circle Zumba . This type of fitness dance is ideal for beginners - it alternates dance moves with exercises (squats, push-ups, bends, etc.).
11. Zumba Continental arose due to the widespread use of this dance. Its meaning is that the program includes elements of folk dances of a certain country or region.
12. Tonus Zumba is ideal for weight loss - all dance elements are clearly adapted to affect problem areas, and small dumbbells are used for greater efficiency.

Which type of Zumba you choose is up to you. At the same time, do not forget that the professionalism and experience of the instructor is of great importance - the master, who has undergone special training and has the appropriate certificate, will ensure the fastest and safest achievement of the set result.

Some types of Zumba have become widespread, while others are still being developed only in certain countries or regions. However, the trend towards the spread of this type of fitness is obvious - gradually instructors offer their students more and more new varieties of this sports dance.

How Zumba is danced, basic movements

When watching videos of training, you may think that the dance uses a huge number of different movements, which are simply unrealistic to learn. In fact, the program includes several basic steps that are combined with each other and constantly repeated:

• Steps to the side with claps. Step to the left with the left foot - clap, put the right foot - clap. Then the same movements in the other direction.
• Steps to the side with a turn of the body on toes and heels. Feet shoulder-width apart, turning the body to the right on the heels - we go down on the toes, turning the body to the left on the toes - we go down on the heels, turn to the right on the heels - we go down on the toes, turn to the left on the toes - we go down on the heels again. Then the same movements, but in the opposite direction. As a result, you should return to the starting position.
• Transition steps. Feet shoulder-width apart, with the right foot step back to the left (as a result, the right foot becomes behind the left), stomp of the left foot - the right foot returns to its original position. Then we do the same with the left leg.
• Hand movements can be very diverse - swinging, throwing up, clapping, bending the arms at the elbows, circular movements.

As a rule, after 3-4 workouts, the movements become clear, and the exercises become easier and more interesting.

How group training works

In order to achieve maximum efficiency in the process of fitness dancing, it is important to follow a certain sequence of training steps:

• Warm-up. If you neglect this stage of training, there is a chance of getting a serious injury: sprain, dislocation, bruise. The warm-up is aimed at warming up and stretching the muscles, preparing them for more serious loads - a warm-up usually takes about 10 minutes.
• Repetition of learned movements - 5 minutes.
• Learning new movements - 5 minutes.
• The dance itself - 30 minutes.
• Hitch. The last 10 minutes of the session are light stretching and relaxation exercises.

The time of each stage may vary depending on the level of preparedness of the trainees, as well as on the type of Zumba (for example, Circle Zumba most often consists of 3 main stages - warm-up, main lesson and cool-down).

The duration of each lesson is 45-60 minutes on average. In order for the result not to be long in coming, you need to attend training at least 3 times a week.

Is it possible to lose weight doing Zumba?

As you know, any physical activity to some extent helps to burn extra calories. Can you lose weight doing Zumba? Of course you can!

During Latin American fitness dances, all muscle groups are involved, due to which there is an active burning of fat in the most "problem" areas. The training program is designed in such a way that there is no time for rest at all - all 45-60 minutes there is continuous movement, due to which the fat begins to “melt”, the muscles come into tone, blood circulation and oxygen supply to all organs increase. And oxygen, as you know, helps to remove toxins from the body, and with them extra pounds.

How many calories are burned in a workout

If you believe the reviews, it is quite possible to lose up to 900 calories in 1 hour of Zumba. In fact, no one has conducted research in this area, so it cannot be said whether this statement is true.

At the same time, it is known that 500 calories are burned during aerobic exercise. Considering that incendiary dance fitness lessons are in no way inferior in intensity to aerobics, we can say that Zumba really helps to get rid of 500-800 calories in one workout.

If your goal is to lose weight, don't forget that Zumba is not a magic cure for extra pounds.

Do you want a beautiful figure? Review your diet, add activity to your daily life, try to lead a healthy lifestyle. A fitness dance will help you achieve your goal as quickly as possible.

What clothes to choose for Zumba

During the fitness dance you will have to actively move your arms, legs, bend, bend over, turn your head, jump, squat. Here's why Zumba clothing should be comfortable, not restrict movement, but not interfere with you and others:

• Fitted sweatpants or leggings. Short shorts are fine too.
• Loose T-shirt or sleeveless top. For an additional warming effect, you can wear a longsleeve or a sports jacket.
• Shoes should be as comfortable as possible, so choose good sneakers. Never wear high heels, heavy boots, mules, etc.

Zumba - group dance classes. This is one of the reasons why you need to choose clothes for training that are not only comfortable, but also beautiful and stylish: bright colors will come in handy during an incendiary dance.

Don't forget your hair too. Of course, loose hair flying in different directions looks very cool, but, unfortunately, only in clips.

Think about convenience: it is unlikely that you will be comfortable every minute removing interfering strands from your face and endlessly straightening your hair stuck together from sweat. Therefore, collect your hair in a bun or tie a tight high ponytail - this is both stylish and comfortable.

Tips for Beginners

As with anything, Zumba is the hardest for beginners. In order not to be disappointed and not lose interest after the first lesson, follow these simple tips:

• The main thing is not to dwell on failure. Few people manage to catch all the movements from the first lesson, memorize and perform complex transitions. After 3-4 workouts you will feel more confident.
• During the first lessons, try to stand in the front row - as close as possible to the instructor. So you can better consider all the movements and it will be easier for you to repeat them.
• Be sure to study in front of a mirror so you can see your movements and correct them if necessary.
• If you can't repeat all the steps at the same time, try to catch and remember the movements of the legs first, and only then add the arms, upper body and neck.

Remember - your instructor will always support you, help you understand the incomprehensible elements of the dance and explain what to look for.

How to do Zumba at home

If you don't have the desire or the opportunity to attend a Zumba group class, you can set up a dance fitness studio right in your home.

All you need is to buy a training CD or simply find training records on the Internet and strictly follow the instructions of the online instructor.

The advantage of this method is that you save on visiting a specialized fitness club. The disadvantage is that you will not always be able to identify your mistakes and do everything right.

Which is better Zumba or fitness?

It is quite difficult to answer this question, especially considering the fact that Zumba is one of the varieties of fitness.

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