How to get fit by dancing
How to Exercise Like a Dancer in the Body You Have
When people talk about a “dancer body,” they’re typically referring to a body that’s long and lean. It’s often associated with slimmer frames.
The term is used to describe a specific look. However, it doesn’t mean dancing is limited to certain body types. Dance can be enjoyed by anyone, regardless of their shape and size.
Moreover, dancing is an aerobic exercise with amazing health advantages. The activity can improve endurance, coordination, and more.
You don’t need a “dancer body” to enjoy these benefits, though. What matters most is that your body is healthy. This is what will make you feel good and strong, along with eating well, staying active, and viewing your body in a positive light.
If you’re interested in dance-based exercises, try the workouts in this article. Done regularly, these techniques will help you achieve your version of a healthy body.
As a form of cardio exercise, dance can enhance multiple aspects of your health.
Potential benefits of dance include:
- weight loss or maintenance
- increased heart health
- stronger muscles
- improved endurance
- increased bone strength
- improved self-esteem
- better balance and coordination
- improved mood and energy
- enhanced mental function
- better sleep
- anxiety and stress relief
There are countless ways to exercise like a dancer. One technique is to simply get up and move to your favorite song!
But if you’d like a choreographed routine, try any of the following dance-style workouts.
Barre
Barre is a ballet-inspired fitness program. It involves high repetitions and pulsing, which improves your endurance. Barre moves are typically adapted from ballet, Pilates, and yoga.
The exercise, which mainly uses your body weight, is done at a ballet barre. The goal is to tone the muscles while improving overall strength.
Barre techniques include:
Plié
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The plié is a basic ballet movement.
It engages your upper leg muscles, including your glutes and quads.
- Stand up straight. Place your feet together. Pull down your shoulders and tuck your tailbone toward the floor.
- Rotate your feet outward, heels together. Contract your glutes and thighs.
- Bend your knees without lifting your heels. Engage your core.
- Return to starting position.
Arabesque leg lift
This exercise is inspired by arabesque, a classic ballet move. Like the plié, arabesque works the glutes and thigh muscles.
- Stand in front of a barre or sturdy chair. Place your hands on the edge and face your feet forward.
- Step your right leg back, toes pointing behind you. Bend your left knee. Hinge forward from your hips, spine straight.
- Engage your core. Lift your right leg until it’s level with your hips. Lower your leg and tap the floor. Repeat.
- Switch legs and repeat.
Pilates
Pilates involves low impact flexibility, stability, and endurance movements.
It focuses on core and muscle strength, along with postural alignment.
The workout is excellent for sculpting your muscles. Many moves are dance-inspired, such as:
Plié slides
Plié slides challenge your thigh muscles, including your quads and glutes. They combine the basic ballet position with an extra leg movement.
- Stand with your feet slightly wider than shoulder-width apart. Point your toes outward, feet under knees. Place a sliding disc or towel under one foot.
- Move the foot to the side. Bend your knees until your thighs are parallel to the floor. Pause.
- Slide your foot into starting position. Repeat.
- Switch legs and repeat.
Pilates roll up
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As a standard Pilates move, the Pilates roll-up works your abs and back.
- Start on your back on a mat. Straighten your legs, relax your shoulders, and engage your core.
- Lift your arms, pointing to the wall behind you.
- Move your arms overhead.
Drop your chin and lift your upper back. Engage your abs, curling up the rest of your body. - Continue until you’re sitting up. Extend your arms like a ballerina.
- Pull your abs in, lower your body, and return to starting position. Repeat.
Zumba
For a high energy workout, try Zumba. It features aerobics and dance moves performed to Latin American music.
Since Zumba involves the entire body, you’ll get a great full body workout. This helps tone muscles and improve endurance.
Try these Zumba moves:
Biceps bounce
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This technique increases your heart rate while working the biceps and hamstrings. You can do it with or without weights.
- Place your feet slightly wider than hip-width. Move to the side, extend the opposite foot, and tap the floor. Keep alternating sides.
- To add the biceps curl, bring both arms to your chest as you step to the side.
- To add the hamstring curl, lift the extended foot toward your butt.
Continue alternating sides.
Slide
Slides challenge your legs and arms while raising your heart rate.
- Place your feet wider than hip-width. Step to the side, slightly bending your knees in that direction. Bring your feet together.
- Repeat in the opposite direction. Continue stepping side to side.
- To add the arms, lift your arms to shoulder level each time you step. Repeat.
Step aerobics
Step aerobics combines upbeat music, choreographed moves, and a raised platform. Stepping on the platform engages your muscles and gets your heart pumping.
Standard moves include:
Basic right
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- Stand in front of a step. Place your right foot on top.
- Step up with your left foot, then step back with your right.
- Step back with your left foot.
To do a basic left, lead with your left foot instead of your right.
Step up knee lift
- Stand in front of a step.
Place your right foot on top. - Lift your body up, bending your left knee to your chest. Simultaneously bend your right elbow, bringing your right hand to your shoulder.
- Step your left foot back and lower your arm. Step your right foot back. Repeat.
If you’d like to tone your muscles or lose weight, dancing can help. But as you move to the beat, try to focus on the overall benefits instead of obtaining a specific look.
What’s most important is that your body is healthy. This will help you manage any health conditions and reduce your risk of chronic disease.
After all, there isn’t a certain look that indicates wellness. Strong, healthy bodies come in all shapes and sizes.
Dancing can help you achieve your version of health. It also gives you a chance to practice body positivity, which promotes physical and mental health.
As you explore dance-inspired exercise, here’s what you can do to become more body positive:
- Appreciate how your body can perform a routine.
- Recognize how dancing makes you feel.
- Notice positive changes in your mood, energy, and endurance.
- Honor the experience of learning something new.
- Avoid comparing yourself to other dancers.
By focusing on the amazing things your body can do, you can develop a healthier body image through dance.
Exercise is just one part of a healthy body. It’s also important to eat a well-balanced, nutritious diet.
In general, this includes:
- Fruits and vegetables. These are rich in fiber, antioxidants, and vitamins. Make at least half your meal vegetables, and enjoy fruits as nutritious snacks.
- More whole grains. Unlike refined grains, whole grains like quinoa and oatmeal are high in essential nutrients.
- Lean protein. Enjoy a variety of lean protein, such as eggs, beans, and chicken breast.
- Less added sodium and sugars. Cut back on excess salt and sugar by eating less packaged or frozen foods.
- Healthy fats. Replace saturated fat with healthy unsaturated fat, like omega-3.
If you’re unsure where to start, aim to eat whole foods instead of processed foods. This is key for weight maintenance and overall health.
Talk to a trained professional if you’re looking for health-related guidance. An expert can provide personalized advice based on your needs and goals.
You can consult a pro if you need help with:
- Nutrition. A dietitian is a nutrition expert who can help you practice healthy eating. Visit the Academy of Nutrition and Dietetics to find one.
- Exercise. For customized exercise instruction, work with a personal trainer. Find one through the American Council on Exercise.
- Body image. If you’re struggling with body image, meet with a mental health professional. Your doctor can refer you to a therapist or other expert in your area, or you can look for a psychologist via the American Psychological Association.
If you want to exercise like a dancer, try a program like barre or Zumba. These workouts combine dance choreography with endurance and stability moves.
However, this doesn’t mean you have to have a slim “dancer body” to be healthy. The goal is to improve overall wellness through regular physical activity, healthy eating, and body positivity.
How to Exercise Like a Dancer in the Body You Have
When people talk about a “dancer body,” they’re typically referring to a body that’s long and lean. It’s often associated with slimmer frames.
The term is used to describe a specific look. However, it doesn’t mean dancing is limited to certain body types. Dance can be enjoyed by anyone, regardless of their shape and size.
Moreover, dancing is an aerobic exercise with amazing health advantages. The activity can improve endurance, coordination, and more.
You don’t need a “dancer body” to enjoy these benefits, though. What matters most is that your body is healthy.
This is what will make you feel good and strong, along with eating well, staying active, and viewing your body in a positive light.
If you’re interested in dance-based exercises, try the workouts in this article. Done regularly, these techniques will help you achieve your version of a healthy body.
As a form of cardio exercise, dance can enhance multiple aspects of your health.
Potential benefits of dance include:
- weight loss or maintenance
- increased heart health
- stronger muscles
- improved endurance
- increased bone strength
- improved self-esteem
- better balance and coordination
- improved mood and energy
- enhanced mental function
- better sleep
- anxiety and stress relief
There are countless ways to exercise like a dancer. One technique is to simply get up and move to your favorite song!
But if you’d like a choreographed routine, try any of the following dance-style workouts.
Barre
Barre is a ballet-inspired fitness program. It involves high repetitions and pulsing, which improves your endurance. Barre moves are typically adapted from ballet, Pilates, and yoga.
The exercise, which mainly uses your body weight, is done at a ballet barre. The goal is to tone the muscles while improving overall strength.
Barre techniques include:
Plié
Share on Pinterest
The plié is a basic ballet movement. It engages your upper leg muscles, including your glutes and quads.
- Stand up straight. Place your feet together. Pull down your shoulders and tuck your tailbone toward the floor.
- Rotate your feet outward, heels together. Contract your glutes and thighs.
- Bend your knees without lifting your heels. Engage your core.
- Return to starting position.
Arabesque leg lift
This exercise is inspired by arabesque, a classic ballet move. Like the plié, arabesque works the glutes and thigh muscles.
- Stand in front of a barre or sturdy chair. Place your hands on the edge and face your feet forward.
- Step your right leg back, toes pointing behind you. Bend your left knee. Hinge forward from your hips, spine straight.
- Engage your core. Lift your right leg until it’s level with your hips. Lower your leg and tap the floor. Repeat.
- Switch legs and repeat.
Pilates
Pilates involves low impact flexibility, stability, and endurance movements. It focuses on core and muscle strength, along with postural alignment.
The workout is excellent for sculpting your muscles. Many moves are dance-inspired, such as:
Plié slides
Plié slides challenge your thigh muscles, including your quads and glutes. They combine the basic ballet position with an extra leg movement.
- Stand with your feet slightly wider than shoulder-width apart. Point your toes outward, feet under knees. Place a sliding disc or towel under one foot.
- Move the foot to the side. Bend your knees until your thighs are parallel to the floor. Pause.
- Slide your foot into starting position. Repeat.
- Switch legs and repeat.
Pilates roll up
Share on Pinterest
As a standard Pilates move, the Pilates roll-up works your abs and back.
- Start on your back on a mat. Straighten your legs, relax your shoulders, and engage your core.
- Lift your arms, pointing to the wall behind you.
- Move your arms overhead. Drop your chin and lift your upper back. Engage your abs, curling up the rest of your body.
- Continue until you’re sitting up. Extend your arms like a ballerina.
- Pull your abs in, lower your body, and return to starting position. Repeat.
Zumba
For a high energy workout, try Zumba. It features aerobics and dance moves performed to Latin American music.
Since Zumba involves the entire body, you’ll get a great full body workout. This helps tone muscles and improve endurance.
Try these Zumba moves:
Biceps bounce
Share on Pinterest
This technique increases your heart rate while working the biceps and hamstrings. You can do it with or without weights.
- Place your feet slightly wider than hip-width. Move to the side, extend the opposite foot, and tap the floor. Keep alternating sides.
- To add the biceps curl, bring both arms to your chest as you step to the side.
- To add the hamstring curl, lift the extended foot toward your butt. Continue alternating sides.
Slide
Slides challenge your legs and arms while raising your heart rate.
- Place your feet wider than hip-width. Step to the side, slightly bending your knees in that direction. Bring your feet together.
- Repeat in the opposite direction. Continue stepping side to side.
- To add the arms, lift your arms to shoulder level each time you step. Repeat.
Step aerobics
Step aerobics combines upbeat music, choreographed moves, and a raised platform.
Stepping on the platform engages your muscles and gets your heart pumping.
Standard moves include:
Basic right
Share on Pinterest
- Stand in front of a step. Place your right foot on top.
- Step up with your left foot, then step back with your right.
- Step back with your left foot.
To do a basic left, lead with your left foot instead of your right.
Step up knee lift
- Stand in front of a step. Place your right foot on top.
- Lift your body up, bending your left knee to your chest. Simultaneously bend your right elbow, bringing your right hand to your shoulder.
- Step your left foot back and lower your arm. Step your right foot back. Repeat.
If you’d like to tone your muscles or lose weight, dancing can help. But as you move to the beat, try to focus on the overall benefits instead of obtaining a specific look.
What’s most important is that your body is healthy. This will help you manage any health conditions and reduce your risk of chronic disease.
After all, there isn’t a certain look that indicates wellness. Strong, healthy bodies come in all shapes and sizes.
Dancing can help you achieve your version of health. It also gives you a chance to practice body positivity, which promotes physical and mental health.
As you explore dance-inspired exercise, here’s what you can do to become more body positive:
- Appreciate how your body can perform a routine.
- Recognize how dancing makes you feel.
- Notice positive changes in your mood, energy, and endurance.
- Honor the experience of learning something new.
- Avoid comparing yourself to other dancers.
By focusing on the amazing things your body can do, you can develop a healthier body image through dance.
Exercise is just one part of a healthy body. It’s also important to eat a well-balanced, nutritious diet.
In general, this includes:
- Fruits and vegetables. These are rich in fiber, antioxidants, and vitamins.
Make at least half your meal vegetables, and enjoy fruits as nutritious snacks. - More whole grains. Unlike refined grains, whole grains like quinoa and oatmeal are high in essential nutrients.
- Lean protein. Enjoy a variety of lean protein, such as eggs, beans, and chicken breast.
- Less added sodium and sugars. Cut back on excess salt and sugar by eating less packaged or frozen foods.
- Healthy fats. Replace saturated fat with healthy unsaturated fat, like omega-3.
If you’re unsure where to start, aim to eat whole foods instead of processed foods. This is key for weight maintenance and overall health.
Talk to a trained professional if you’re looking for health-related guidance. An expert can provide personalized advice based on your needs and goals.
You can consult a pro if you need help with:
- Nutrition. A dietitian is a nutrition expert who can help you practice healthy eating.
Visit the Academy of Nutrition and Dietetics to find one. - Exercise. For customized exercise instruction, work with a personal trainer. Find one through the American Council on Exercise.
- Body image. If you’re struggling with body image, meet with a mental health professional. Your doctor can refer you to a therapist or other expert in your area, or you can look for a psychologist via the American Psychological Association.
If you want to exercise like a dancer, try a program like barre or Zumba. These workouts combine dance choreography with endurance and stability moves.
However, this doesn’t mean you have to have a slim “dancer body” to be healthy. The goal is to improve overall wellness through regular physical activity, healthy eating, and body positivity.
tips on how to quickly tighten the body
How to get in shape if there is no time to visit a healthy lifestyle club, and the beach season is about to begin? This question is relevant both for women who have recently given birth, and for those who, for some reason, have gained excess weight and now want to get rid of it.
Fortunately, nothing is impossible, and quickly getting the body in shape is much easier than it seems.
Making a plan to get the body in shape
If you are planning to get rid of excess volume and achieve an ideal relief figure, it is not enough to give up junk food or do certain exercises every day. An integrated approach is needed. It is also important to understand that weight loss should be gradual. It is quite possible to lose 10 kg in a week, but this will negatively affect health. Therefore, in order to quickly and safely bring the body into shape, follow the plan.
Daily routine
In order to get rid of extra pounds, you need to properly manage your own time. First of all, you need to normalize sleep patterns: it is he who is responsible for the mechanisms of regeneration and helps fight excess fat. Sleep in a well-ventilated area and at least 8 hours a day. Do not overeat at night: refuse food 2-3 hours before bedtime. Get rid of the bad habit of night snacking with Herbalife Nutrition's Formula 1 Evening Shake.
This protein product helps to stop overeating. It will give a long feeling of satiety, and tryptophan, which is part of it, normalizes sleep.
Regular training
Getting the perfect beach body without regular physical activity will not work. You need to do at least 3 times a week and take 1-1.5 hours to train. Why is it important?
- Metabolic processes are accelerated, therefore, fat is burned faster.
- The blood is saturated with oxygen.
- The work of the cardiac and respiratory systems is normalized.
- Stress goes away, sleep improves.
In this case, before physical exertion, it is recommended to consult with a specialist. In the presence of certain diseases, certain types of training will be contraindicated. However, this does not mean that you will have to give up sports: for weight loss, morning jogging or regular walks at a pace that is comfortable for you is enough. The main thing is not to miss classes!
New diet
From the daily menu, once and for all, trans fats, which negatively affect the health of the body, should disappear.
Include more fiber, protein, vegetable fats and slow carbohydrates in your diet. Avoid store-bought sweets, soda, and overly fried or fatty foods. Fast food provides the body with a mass of energy, which is then deposited in the body in the form of excess volumes. Normalize your diet to improve your health and lose weight faster. At the same time, you do not need to eat only salads or low-fat yogurts: a healthy diet is also very tasty!
Toning exercises
To put the body in order and get rid of excess volumes, follow the chosen program. It is compiled individually, so we recommend visiting a healthy lifestyle club. Experienced consultants will develop an optimal training program that will bring maximum benefit. By the way, the simplest warm-up will help to make classes easier and more enjoyable.
It's interesting: Warming up oxygenates your blood, speeds up your metabolism, and promotes faster processing of exercise by-products in your muscles*.
What is needed for a good result? Two types of load. Cardio and strength training is a great way to quickly get rid of excess weight and tone your muscles.
Working on the shoulder girdle
To restore tone to the arms and shoulders, strengthen the back and tighten the figure, several exercises for the upper muscle group will help.
Push-ups
Choose a comfortable hand position: narrow and wide. The advantage of the exercise is that it can be performed at home: it does not require any specific simulators and equipment. Take an emphasis lying down, place your hands slightly wider than your shoulders and begin to slowly lower yourself until your chest touches the floor. Then return to the original. Make sure your back and legs stay in a straight line and your stomach is pulled in.
Pull-ups
If you have a horizontal bar at home, great: You can do this exercise in the morning and evening, before going to bed.
Pull-ups not only strengthen muscles, but also perfectly develop endurance. Choose the optimal grip and the way to perform the exercises, just remember that sudden movements are contraindicated here!
Dumbbell Raise
To do this, you will need dumbbells, which can be successfully replaced with two half-liter bottles of water, sand or any cereal. Stand straight, feet shoulder-width apart. Start spreading your arms to the sides, making sure that there is enough tension in the muscles. Hold at the top, start slowly lowering.
Reduce the waist
To work out this area, you will need a hoop simulator. Spin it for at least 15-20 minutes a day to see great results in just two weeks. An additional load will give the bar: this simple exercise perfectly works out all muscle groups, including the oblique abdomen. The result will not keep you waiting: soon you will notice that your figure has become more toned, and the excess volume has left the waist area.
We swing legs
Feet tend to get very little attention. As a result, excess volumes leave here last. A few simple exercises will help to make the buttocks more toned and the hips slender:
Lunges. Extend your leg forward, place it on the floor and bend your knee to 90 degrees. The back should rest on the toe. Spring back and return to the starting position. Repeat. Keep your back straight.
Squats. Choose the way of squats that is most comfortable for you and do them daily, at least 50 times a day. You can divide this process into 3-5 approaches, it will be easier for beginners.
"Bicycle". Lie on your back with your hands under your head. Raise your legs and start "pedaling", while tensing your muscles. You can take 1-2 minutes to complete the exercise.
Develop endurance
In order for the load not to bring discomfort, it is necessary to increase the overall endurance of the body. This requires special training.
It is important! Intense training provokes the accumulation of lactic acid, which can inhibit the process of muscle building. To avoid this, aerobic exercise is used, which increases the rate of oxygen transport to the tissues**.
What loads are suitable for losing weight?
- Run.
- Swimming.
- Cycling.
- Dancing.
- Classes on the treadmill in the gym.
By the way, even going to the store is also cardio, and with weights. So you can train, even doing the usual household chores.
Healthy Eating Rules
Losing weight without resorting to strict diets is real. Fasting will not bring any benefit to your body, but the transition to a healthier diet will not only help you get rid of excess weight faster, but also improve your general condition. Proper nutrition is the key to success, and an Herbalife Nutrition Consultant can help you create a healthy and balanced nutrition plan.
Proteins
The main building component of human muscles. Without this valuable amino acid, it is impossible to function normally. A healthy adult should get at least 25 grams of pure protein daily. The diet should include meat, dairy products and fish. If you know that your body lacks protein, you can get the lack of it with the help of "Formula 1" from Herbalife Nutrition. This product contains up to 14 g of protein (depending on taste) and a whole range of essential trace elements. Everyone can consume Formula 1: it is the basis of a weight loss program, but it is also great as an additional source of protein for bodybuilders.
Fats
You can often hear the opinion that reducing fat in the diet helps to lose weight faster. This is partly true, but only if we are talking about trans fats. These products do not bring any benefit, but they contribute to an increase in bad cholesterol. But natural fats (including the well-known fish) are the basis of the “transport system” of our body.
They help distribute vitamins and minerals, delivering them to the internal organs. Omega-3 polyunsaturated fatty acids are especially valued. In the Herbalife Nutrition line, this product is presented in the Herbalifeline Max* supplement. The premium omega-3 formula is free of fishy aftertaste, providing essential nutrients to the brain and heart.
Carbohydrates
A source of energy without which it is impossible to live. The reduction of this component in the diet leads to a breakdown, inhibition of thought processes. However, fast carbohydrates not only saturate the brain, but can also provoke obesity. You can avoid this by eating fiber. Slow carbohydrates allow you to achieve a long feeling of satiety, and the high content of useful components has a beneficial effect on the functioning of the digestive tract.
Water balance
To ensure the proper functioning of the body and normalize metabolism, it is necessary to drink at least 1.5 liters of pure water daily.
You can replace it with unsweetened green tea, and all other drinks are not taken into account, as they contain additional components.
Terminals
As you can see, quickly getting back in shape is not as difficult as it might seem at first glance. Follow a few simple rules, and in a couple of months you will be able to enjoy the excellent results of your own work! Do not forget that rest is important no less than the load, and good nutrition and healthy sleep have always been the basis of health.
*BAA. It is not a medicinal product.
Links:
**Arnold Schwarzenegger. New bodybuilding encyclopedia // https://zhimlezha.ru/knigi-po-bodibildingu/novaya-enciklopediya-bodibildinga.php
2020-06-17
Author: Be in Form
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5 simple tips from an adept in sports
Summer is just around the corner, so it's time to start thinking about how to get your body in shape.
Together with an expert, we figure out how to do it in just 5 elementary steps.
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Tags:
Fitness
Dancing
Sports
Healthy lifestyle
How to lose weight for summer
Do you want to build up quickly for the summer season? Then remember the main thing: if you sleep badly and do not follow the drinking regimen, then no exercises will help. For the rest, trust the expert Semyon Nikandrov, who has compiled simple and useful recommendations for you that will lead you to your cherished goal.
Semyon Nikandrov
Participant of the show "Dancing on TNT", national judge of the HHI championship and creator of the dance community Bouncing Cats
Exercise
The most simple and obvious thing to start with is morning exercises, because it is it helps to collect your thoughts, tune in to the upcoming day and put your body in order.
Warming up in the morning starts your body and is extremely beneficial for joints. In the modern world, we have little movement due to sedentary work and driving, and this leads to subsequent problems.
It is important that morning exercises, like any workout, be done constantly. If you still can't force yourself to do it every day, then make a schedule for yourself. For example, start with every third morning and gradually introduce additional days.
Benefits: improved metabolism, heart and vascular function, normalization of the nervous and respiratory systems, acceleration of lymph, energy boost for the whole day, getting used to physical activity.
Squats and Lunges
The simplest and most effective exercises to make legs and buttocks look toned and attractive. They can be done both with bodyweight and with weights, as well as in different variations of performance, for example, jumping squats or lunges to the side.
An important component of performing these exercises is the correct technique, otherwise you risk injury.
If you do these exercises with weights, then you should not immediately take a lot of weight. So there is a chance to overload the muscles, which will then give you an answer in the form of pain and discourage any desire to train. Start training with your own body weights. Do cross lunges or jump squats. To increase the load, let your body get used to it.
Remember: fanaticism has never helped anyone. It is also important to follow a certain cycle when exercising, so that it is easier to track whether your body is ready for an additional load. Do 4 sets of 15 times for a while, and when you see that it is quite easy, add some weight.
Life hack: if you can't force yourself to train at home, go outside! Put on your sportswear and go! Fresh air is always beneficial.
Bar
An ideal complex exercise for strengthening the whole body.
Its big plus is that it does not take much time: the plank can be made at home and does not require special equipment. When you stand in a plank, your back is actively turned on, the femoral muscles are pumped, the muscles of the press, triceps and even the pectoral muscle work.
You can perform the exercise standing on two hands, on one or even with a back turn. 4 times for 1 minute, and after a couple of weeks you will notice that the body has become more toned and stronger.
Running
Running starts the circulatory system, gradually increases lung capacity, restores respiratory function, strengthens the heart muscle, burns calories quite effectively and melts fat. In addition, while running, all muscle groups are involved, and the body automatically becomes toned.
In spring and summer, it is especially good to do jogging on the street, for example, on the embankment or other open space.
Fresh air is always beneficial, and it is also very important to see the horizon line. When a person lives in a metropolis, he constantly sees many objects near him that move and block the way. We cannot look far ahead, which is why our nervous system is overloaded. Therefore, it is useful to look ahead and see prospects.
Another recommendation: run without music on your headphones, especially if you do it in the morning. Do not overload your newly awakened brain with unnecessary information and noise. Let your ears rest at the start of the day.
Interesting fact: There is a belief that runners sleep better, are more resilient to stress, and are generally more confident. This is due to the fact that when we set ourselves a task, for example, to run 5 kilometers and complete it, we receive an encouragement from the brain and the rewarding function of the nervous system is launched. We feel more confident in our abilities.
If you absolutely dislike running, replace this activity with a skipping rope.
Just do not forget about the approaches and the number of repetitions, as in any other exercise.
Dancing
Dancing can be an alternative to other physical activities. The biggest plus of dancing is that you will definitely like what you are doing. A triple action works here: you relieve stress, get a charge of good mood and work out the muscles of the whole body.
You should understand that dancing should be regular, but you should not immediately set yourself 4 classes a week, because the body can give you back due to overload. Be sure to take the time to choose a teacher, because a non-professional can reward you with injuries, and instead of combining business with pleasure, you will suffer recovery.
Dancing is aimed at improving the general state of both emotional background and physical performance, being a good aerobic exercise, but it is not a direct way to burn fat.
