How to lose belly fat the fastest zumba dancer
How to Lose Stomach Fat With Zumba
How to Lose Stomach Fat With Zumba
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Working out doesn't have to feel like "work." Rather than plodding along on a treadmill for hours, you can dance to energizing music in easy-to-learn choreographed classes with upbeat instructors. You may not even realize you're exercising.
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But could something so fun be effective for burning belly fat? A 2012 study conducted by the American Council on Exercise says yes, with results showing Zumba to be even more effective than other popular fitness classes.
How to Burn Belly Fat
Belly fat is stored fat. Your body stores fat when you consume more calories than needed to fuel your physiological functions, such as breathing and digestion, your daily activities of living and your exercise activities.
To burn belly fat, you need to create a calorie deficit, or take in fewer calories than you burn each day. You can do this by cutting calories from your diet and exercising more to burn calories. When you maintain that calorie deficit for a period of time, you'll begin to lose weight.
You can't spot-reduce, however. You can't target just your belly for losing fat. You have to lose overall body fat, some of which will come from your belly.
Read more: Should Men Do Zumba?
Calories Burned Doing Zumba
The 2012 ACE study followed 19 healthy females between the ages of 18 and 22 as they participated in a Zumba class wearing a heart monitor. On average, the women burned 9.5 calories per minute. That's more than the calories-per-minute burned in previous testing of advanced Pilates classes, power yoga, step aerobics and cardio kickboxing.
The calories you will burn in a Zumba class depend on a lot of factors, including your body weight, age, gender, the intensity with which you move, the difficulty of the class and more. You can wear a fitness tracker to monitor your calories burned so you can be more precise about creating your calorie deficit.
The more calories you burn, the faster you'll lose belly fat.
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Best for Belly Fat
Zumba workouts alternate periods of high-intensity exercise with periods of lower intensity activity — a method called interval training. Interval training has many benefits, including improved cardiovascular fitness, lowered cholesterol and improved insulin sensitivity, which is the way your body uses glucose to make energy.
Compared to steady-state, moderate-paced exercise, in which your heart rate stays fairly even throughout your workout — for example, riding a stationary bike — interval training is better at burning total body fat. In addition, interval training has been shown to specifically target belly fat stores for oxidation in a way that steady-state cardio can't, according to a 2011 research review in Journal of Obesity.
Recipe For Success
Zumba is a fun and effective way to burn belly fat, as long as you do it regularly. The Centers for Disease Control and Prevention recommend getting 2.5 to 5 hours, depending on intensity, or more of cardiovascular exercise each week for the most health and fat loss benefits. Therefore, you should take at least three Zumba classes each week.
Working with your doctor or a nutritionist can help you create a plan for burning belly fat that takes into account your specific calorie needs and how many calories you need to burn each day. With that information in hand, you can decide how much Zumba you need to do each week to lose your belly fat.
Read more: Zumba Workout Benefits
Get Rid Of Belly Fat With ZUMBA® Fitness
Raise your hand if you don’t want flat abs.
I am not spying on you through an online camera, but I am pretty sure your hand didn’t go up.
Seems like the quest for a flat belly is never-ending and perhaps you have been down this road more than once.
Wondering if Zumba Fitness can actually help you losing belly fat?
In this article you will read:
- How starving can make the situation worse
- Is it all about the calories?
- Aerobic-type of exercises
- Can reducing stress help you with losing weight?
People desperate to lose weight will willingly starve themselves, take expensive supplements or do the latest fad diet that promises to give them that flawless figure in 30 days. Thankfully, belly fat is metabolically active and easier to lose.
However, if proper nutrition is not observed and the resort is made to low-calorie diets, weight loss may not happen within the desired time frame. Hunger and calorie deprivation will eventually kick in and dieters confronted with that favourite food they have been avoiding will have the tendency to binge at the first opportunity. The likelihood of gaining more weight than they originally lost is not far-fetched.
According to Christine Rosenbloom, a nutrition professor at Georgia State University, eating a calorie-controlled diet and 60 minutes of daily moderate exercise activity will result to weight loss and can even help with the desired weight maintenance.
In fact, according to Professor Michael Jensen of the Mayo Clinic, intense aerobic exercise will result in being leaner around the abdomen.
It is important to remember that keeping the body’s metabolism up and running so that the body continuously burns calories prevents it from going into the fat-storing mode that causes unnecessary weight gain.Is it all about the calories?
Most people involved in weight loss believe that it’s all about the calories. If you burn calories more than you take in, you lose weight. If you take in more calories than you can burn, the body gains fat. While this piece of logic may make sense, it is only partly true. What burns calories nonstop is actually the lean muscle mass underneath body fat that allows more intake of calories without weight gain.
The body actually adapts to the changes it undergoes. Losing weight without exercising increases the risk of losing lean body mass, slowing the metabolism and putting the body into fat-storing mode.
People who have lost body fat and muscle mass may notice that they don’t have the muscle mass they once had. Worse yet, once they overeat even a little bit, they start filling up on body fat once again.Aerobic Exercise (ZUMBA is an aerobic exercise)
One of the best benefits to exercise is burning calories and fat. Aerobic exercises such as ZUMBA Fitness are the best way to get the higher calorie and fat burn from your exercise efforts.
You should aim to get 30 minutes of aerobic exercise at least 3 times a week, more if you really want to lose belly fat faster.
Your aerobic exercise could be something you enjoy like dancing, jogging, water aerobics, ZUMBA Fitness or just walking for exercise. If you are just starting an aerobic exercise routine, start slowly and remember to stay within your target heart rate zone.
If you are overweight or haven’t exercised for a very long time, you may want to start with low-intensity classes to slowly ease you into the routine.Reducing Stress = Losing weight?
Stress can cause many different health related issues from high blood pressure to chronic heart diseases. But stress also is a main cause to weight gain and increased body fat.
When a person is stressed, the body prepares itself to either fight or get the heck out of there. This “fight or flight” response is your body’s way of protecting itself in stressful situations.
What happens when you are stressed is your body releases adrenaline, cortisol and insulin. What does this mean to you? Well, the increase in cortisol can cause you to feel hungry and can increase fat production.
This extra fat generally settles in your stomach, creating more belly fat. The extra insulin can also cause higher levels of fat as too much insulin sends a signal to your body to start storing fat.
Another great benefit of exercising is to reduce stress. So by adding aerobic exercises to your weekly routine you are not only reducing stress, but you are able to lose belly fat.Overview
The best strategy for weight loss is to observe a healthy diet coupled with exercise of at least an hour a day. Although there is no sure-fire way to deal with belly fat, there are a number of activities from which to choose and enjoy. As long as you’re having fun, you can lose weight without realizing it. It is important to look for an exercise you enjoy. Hiking, swimming, running, dancing or joining a ZUMBA Fitness class can help you achieve your goals.
If you want to have fun while losing belly fat, for a limited time, you can try our classes absolutely free. Start your free 14-day trial here.
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About the Author
Lily is a group fitness instructor, licensed Zumba® instructor, certified nutritionist, and co-founder of Dance and Health.
She has always been struggling with her weight since early childhood. She was bullied as a teenager, and that’s when her long-lasting yo-yo dieting journey started.
It continued up until her twenties when she finally decided to change and stop following unhealthy weight-loss plans.
She’s passionate about nutrition and educating others about the simplicity of health and well-being.
She strongly believes that physical and mental health is the cornerstone of succeeding in any area and she loves helping people achieving a more joyful and happier life.
efficiency, home practice
Movement is life. However, despite physical activity, being overweight can thoroughly spoil life. And no matter how hard you try, you can't get rid of it. Diets do not give results, or bring a very short-term effect. And the physical activity that a fighter with fullness, at first, does with diligence, quickly gets bored. They are painful, take a lot of energy, and most importantly - boring.
Having abandoned home workouts, a person goes to the gym. And he understands that group classes are even worse than homework. The beginner is not able to keep up with the group, and some elements cannot be completed. This is where the fight against excess weight ends. Hands drop, I don’t want to pass by the mirror, it seems that so much effort has been expended, but the result is zero.
Sound familiar? If so, then don't give up and get depressed. Dancing is an alternative to simple workouts. And this article talks about three giants of the modern industry - about dancing for weight loss.
It is not necessary to talk about this for a long time, it's time to start the review.
Pole Dance is not a striptease
In the first place in the list of the best dances for weight loss - Pole Dance. This dance direction in its entertainment will not yield to the usual ballroom dancing. Artistry, physical training, clarity and tactfulness in the performance of dance elements affect the overall impression of the dance.
What is Pole Dance? The literal translation sounds like "dance on a pole." And this is so, this direction involves the performance of dance elements on the pylon. The pylon is the pole.
Main directions in Pole Dance
- Exotic Pole Dance. Sexiest direction. Almost all movements are carried out on the floor, near the pole. The place of the latter in the dance is reduced to a minimum. Due to certain, rather erotic movements, a disparaging opinion has spread that Pole Dance is danced exclusively on a pole and only by strippers. In fact, neither Exotic Pole Dance nor other directions have anything in common with striptease.
- Artistic Pole. Suitable direction as dancing for weight loss for beginners. It involves performing various tricks on the pylon. Technically, this direction is difficult, it requires developed arm muscles, flexibility and stable self-esteem. The latter is needed because training clothes are, as a rule, shorts and a sports top. It is very inconvenient to work on the pylon in other clothes, you can slip off it. Not every dancer will be able, in fact, to be naked, having flaws in the figure.
- Pose Sport. Not the most popular direction. Quite heavy, requiring well-developed muscles and flexibility. As the name suggests, this type of Pole Dance is sporty. They are mainly run by men. They perform sports elements such as flags, racks and other difficult things on a pole. Girls involved in Pole Sport have well-developed muscles.
Benefits of this dance direction
- The most spectacular option as a dance for weight loss. When working on a pole, all muscle groups are involved, so the body acquires reliefs together.
- Development of flexibility and musculature. The pole requires physical strength, and some "witch" elements require good stretching. With each lesson, the body will develop and acquire the necessary skills.
- Development of endurance and perseverance. Not always the element is obtained the first time. You have to work on it over and over again. Persistence, or perseverance, helps not only in dancing, this quality is useful in everyday life.
- The results are visible. After three or four sessions, the results are already visible. The figure is tightened and modified. After one month of training, up to five kilograms go away. Six months later, provided that classes are not missed, you can prepare for your first own performance.
A paragraph on disadvantages
- If a person for some reason decided that Pole Dance is the ideal type of dance for weight loss at home, then this is not so. Perhaps this person knows this dance direction and saw the pylon in the apartment of his friends. Those who have a pylon at home set it up for training and practicing the necessary elements. And they learn to dance in specialized Pole Dance schools, but not on their own. Beginners need a mentor. There is safety precautions when working with the pole, most schools have safety mats. It is very easy to fall off the pylon, and mats are needed to ensure that the fallen one does not get seriously injured. In addition to the risk of falling, there are risks when performing dance elements. Yes, some of them are very easy, but there are those during which you can get bruised, sprained, or even tear the ligament. In addition, there are almost no decent video lessons on this dance direction on the Internet, so you won’t be able to learn it on your own.
- Pole Dance is not suitable for people over 10 kg overweight. This is due to the maximum likelihood of injury due to the additional load on the spine and other parts of the body.
Despite the above "horrors", Pole Dance is quite capable of mastering a beginner. It is desirable that he had at least a minimum stage of physical training. Under the competent guidance of a professional, a beginner dancer will be able to achieve success. If you don't skip workouts.
Well, for dessert - a video with a dance for weight loss: Artistic Pole.
Zumba - buzz and have fun
For weight loss, the Zumba dance fully justifies its name and purpose. Zumba is translated as fun or buzz (Spanish). This is a fairly young direction in the dance industry. It combines Latin American motifs and elements of aerobics. The movements in the dance are dynamic, with high intensity, which leads to the loss of 500 kcal in one hour of training.
- Zumba Gold or Zumba Gold. This course is for the elderly. It does not require dynamics in movements, which means it does not entail a strong load on the heart.
- "Water Zumba" or Aqua Zumba. The direction is adapted to the movements in the water. Suitable for people who are very overweight and for older people who are allowed medically intensive loads.
- Zumba Kids. Designed for children from 4 to 16 years old.
- Step Zumba. Dance elements are combined with aerobics on the step platform. These aerobic activities are fun, noisy and energize their participants.
What is the beauty of Zumba
- As in Pole Dance, all muscle groups work in this direction. This will speed up weight loss and give beautiful relief to the body.
- Zumba is suitable for people of all ages and fitness levels.
- A great start for those who are very overweight. You can choose a direction such as "Water Zumba" and lose weight without fear for the risk of conditions for injury.
- For beginners, Zumba, like dancing for weight loss, is quite suitable. A dance costume does not involve showing a figure. Comfortable pants, T-shirt, sneakers - the main form for training. You can do Zumba, have fun and not be ashamed of your own figure.
- There are dance video lessons. You can learn to dance with them without leaving your home.
Disadvantages of the direction
- To achieve the maximum effect in body correction, you will have to forget about laziness. You should train regularly, without gaps.
- For professional athletes, Zumba is not suitable, as it will not give them the proper load.
On the Internet you can find a lot of dance lessons for weight loss, zumba-directions. And here is one of them.
Oriental fairy tales
Indeed, oriental dances are comparable to a beautiful fairy tale. The smooth movements of the dancers and bright outfits create the feeling of a fabulous holiday. They have long gained popularity among the fair sex. But, not only women are engaged in oriental dances or belly dancing. There are also purely male directions. This is a tanura, i.e. a skirt, and tanhib is a fast movement.
Tanura is a mesmerizing dance. Anyone who happened to see this will undoubtedly confirm this axiom. Tanura can be seen in Egypt, the show is arranged especially for tourists. It is a fast dance with various elements. All these elements are performed without interrupting the dance rhythm. At the same time, the man dances in a fluffy and very bright skirt. In some cases, skirts can be worn one on top of the other, which makes the dance even more vibrant.
Tanhib is a very dynamic male dance. The dancers are dressed in white clothes, constantly moving, spinning in place and making all kinds of pirouettes. Thanks to the fast movements, the dance captivates the beholder, it is impossible to take your eyes off.
Oriental dances include Gypsy, Turkish and Egyptian rhythms. There are more than fifty styles and eight main dance schools, distinguished by their cultural and historical heritage.
Why this is worth doing
- An ideal destination for those who have no time to attend group classes. Dance lessons for weight loss are affordable and easy to learn.
- Oriental dance classes do not require physical training. They are suitable for those who have no idea what body training is. And also for people who are very overweight.
- An important fact for girls: rhythmic movements of the abdomen and hips promote blood flow to the pelvic organs. This means that the risk of postpartum complications is significantly reduced.
- Pleasure in every move. It's nice to look at a girl who knows the art of oriental dance. But it is much more pleasant to be such a girl and have the necessary skills.
Oriental dances are the only ones that do not have any drawbacks. Although, you can take the high cost of dance costumes as a drawback. Video with a dance lesson for beginners, for weight loss and inspiration - below.
In Arab countries, it is considered indecent if a dancer weighs less than 100 kg.
It is not always possible to attend group classes. With modern technology, this is not a problem. It is entirely possible to create the body of your dreams by following dance lessons for weight loss and following a proper diet.
Zumba for weight loss in the FitLine Fitness Club
What is Zumba
The need to lose weight is a problem for many people in the modern world. A sedentary lifestyle, the presence of fast food, wrong eating habits, laid down since childhood - this is just a small list of reasons that cause the deposition of fat on the human body. The most effective way to lose weight is considered to be proper nutrition in combination with physical activity. But if a person can change their eating habits without spending extra time and effort, then the situation with sports is more complicated.
Many people do not have the opportunity to regularly visit fitness centers, where experienced instructors will help to create a training program and teach the correct movement technique. Homework is often boring and repetitive, which can quickly reduce motivation. But there is a great alternative to physical training that also promotes weight loss. A substitute for classical fitness is dancing, especially zumba, which can be practiced both in a group and at home alone.
Zumba - one of the types of fitness, which is essentially dance aerobics. It is based on various elements of Latin American dances, which are not particularly difficult. This allows people who are far from this sphere to master the dance.
Zumba class consists of several stages: a warm-up block, training of dance movements, consolidating the material covered, relaxation after class. The warm-up consists of simple but effective exercises that help warm up the body. It includes body twisting and twisting steps, lunging steps, and palm strikes. The steps in the dance come from different directions and can vary depending on the workout.
All movements are performed with energetic rhythmic music that will not make you bored during your workout. In one session, a person trains all the main muscles of the body, which guarantees rapid weight loss. On average, 400-500 kcal are burned per hour of active dancing.
It is recommended to choose loose and light clothes for classes that do not restrict movement and allow you to feel comfortable and confident. The fabric should be natural, able to absorb moisture and not interfere with air circulation. This will help to avoid unpleasant manifestations of allergic reactions and irritation in the form of a rash. Shoes should be comfortable and suitable for the foot, it is better to give preference to sneakers with good cushioning or models designed for aerobics.
What are the benefits of Zumba
The main concept of Zumba is constant movement and a positive attitude. Perhaps it is because of this that the brilliant dance of fitness has a huge number of positive qualities:
By itself, bright incendiary music already brings a lot of positive emotions and gives a great mood.
Energetic movements in the rhythm of Latin American rhythmic music not only do not tire, but rather energize and positive.
If a standard fitness workout is difficult for many: a feeling of fatigue and loss of strength quickly arises, then with Zumba the training time flies by.
One of the main benefits of this type of fitness is that Zumba helps to engage all muscle groups. After several active workouts, you can see a tangible result - a decrease in body volume and an increase in muscle elasticity.
Dancing is a great way to improve your posture, coordination, flexibility and grace, and Zumba is no exception.
Unlike special dance classes, Zumba does not cause difficulties even for beginners - all movements are as simple and understandable as possible, it will not be difficult to repeat them.
The undeniable advantage 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.
Almost continuous rhythmic movements have a beneficial effect on all organs and systems of the body. It has been shown that during the Zumba dance, the level of the hormone endorphin, which is responsible for pleasure, increases in the blood; metabolism accelerates at times; blood circulation improves; Provides rapid fat burning in the most problematic areas.
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 everyone will find what they are looking for: people who want to lose weight or just keep in shape, the elderly, children and adolescents, girls who have recently become mothers and continue to breastfeed child and so on
Undoubtedly, Zumba also brings great benefits to the figure. By reducing body fat and increasing muscle tone, the body acquires a more graceful shape, which eliminates the likelihood of "pumping" (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.
In this case, it's not worth the risk - be sure to consult your doctor before signing up for a workout.
Disadvantages of Zumba
1. To learn and remember all the dance steps, you will need to attend classes regularly. In addition, only regular training can give the most productive results and the maximum effect.
2. Zumba is a very fast dance, so it requires good coordination and a sense of rhythm. For those who have these qualities underdeveloped, it will be difficult at first. However, after a few workouts, this negative moment begins to disappear.
3. Zumba is a powerful tool for weight loss and body tone, but it is not an intense cardio workout. If your goal is cardio, it's best to combine Zumba with a few other workouts.
As you can see, more overlaps are more than less. So if you really want to devote your time to an interesting and useful activity, you want to be healthy, athletic and athletic, don't waste time - sign up for zumba and start changing for the better!
Types of Zumba
Today, there are many branches of Zumba, each with several more branches. Each set of exercises is unique, because the instructor always brings something of his own to the program. Among this diversity, the following main types can be distinguished:
Zumba toning. Exercises are performed using maracas - special dumbbells filled with sand. When they move, they make a sound in the rhythm of the music, which gives the game a special flavor. Cardio and strength training change with the change in musical direction. Toning your teeth is primarily about keeping your body in good shape.
Zumba Pilates. This direction will please both lovers of measured Pilates exercises and fans of incendiary workouts with music, as it includes alternating exercises in both areas of fitness. Zumba Pilates is very effective for weight loss.
Eastern Zumba. Training takes place with elements of oriental dances, accompanied by appropriate music. It helps to strengthen the muscles of the abdomen and thighs, burn excess fat and form an ideal figure.
Zumba Basic or Zumba Fit. Includes classic fitness with music. Zumba fit acts like a cardio workout, working all muscle groups to strengthen the cardiovascular system. Such workouts are called zumba cardio dances.
Zumba Water. Exercises are performed on the shore of a pond or in the water, which gives an additional load on the muscles, strengthens the respiratory system and greatly contributes to weight loss.
Step Zumba. For an additional load, the complex includes exercises with one step.
Zumba Kids, Zumbatomic, Zumbini - a variety of complexes for classes with children of different age categories. This is a game with fun music.
Zumba Gold. This is a fitness program for the elderly or people with disabilities, as well as for those undergoing rehabilitation after illness and injury.
The History of the Zumba
This slimming dance was invented in the 90s by Alberto Pérez, a fitness instructor and choreographer. His lessons were often accompanied by music. Once he lost the necessary traction, he decided to use the first one he got in the car. It turned out to be a rhythmic reggaeton melody, which immediately delighted the students.
Then Perez decided to add a few dance steps to the workout, which met with enthusiastic approval from those present. As a result, normal activities have completely changed. The new program was called Fitness Zumba and was advertised as the best way to lose weight. It was officially registered in this state in 2001.
Contraindications for Zumba
There is a list of diseases for which Zumba is not recommended. Neglect of this rule is fraught with exacerbation of various diseases and injuries.
Here are the states of the body in which this type of training is unacceptable:
Diseases of bone tissue. If there are problems with the joints, fractures, protrusions, then this type of gymnastics should be abandoned. During the execution of the elements of the complex, there is a significant load on the frame. As a result, the condition may worsen, and pain symptoms may intensify.
Pregnancy. Women who are expecting the birth of a child should not opt for gymnastics with a high level of intensity of the elements. Neglect of this nuance contributes to miscarriage.
Hypertension. Jumping, fast movements - all this is not the best way to reflect on the condition of a person suffering from hypertension.
Phleberism. In the presence of this disease, it is not recommended to increase the load on the legs. And this type of training requires active movement of the lower limbs. During exercise, the blood flow increases and the outflow will be weak due to dysfunction of the veins.
It is not recommended to choose this sport if you have problems with brain activity. There is a high risk of fainting, dizziness and other disruptions in the activity of the central nervous system.
Workout Tips for Weight Loss
Zumba is an aerobic exercise that, unlike strength training, burns calories during exercise. Increased oxygen supply stimulates metabolic processes and accelerates fat burning. In order for the exercises to be as effective as possible, you need to follow a number of rules for conducting classes that will help you quickly master the dance movements.
In the training process, first of all, attention is paid to the movements of the instructor's legs. After learning the correct steps, they add hand movements.
For group workouts in the fitness center, it is recommended to stand in the front row to make it easier to follow the trainer and to learn the correct technique.
If the first training courses seem too difficult and there are doubts about the need to continue training, it is recommended to complete at least 6-7 training courses. This time it is enough to master the primary skills of movements and participate in the classes.
Training must be systematic. Chaotic activity will not only interfere with mastering the correct technique, but also interfere with weight loss, creating a burden on the body. It is recommended to have a minimum of 3 lessons per week. They must be at least 60 minutes long.
During training, you should drink pure water in small sips to maintain the required level of fluid in the body.
Do not train during strict diets or in the morning on an empty stomach. For safe weight loss, it is recommended to follow the right diet. An important condition for burning fat reserves is the need to consume more calories than those that come with food.
Dance exercises will help to lose weight and strengthen the body without monotony and boredom. Regular exercise will help burn fat and keep you in a good mood.
How does group training work
To achieve maximum efficiency in the dance fitness process, it is important to follow a certain sequence of training phases:
Warm up. If you neglect this stage of training, you can get serious injuries: sprains, dislocations, bruises. The warm-up is designed to warm up and stretch the muscles, preparing them for more serious loads - a warm-up usually takes about 10 minutes.
Repetition of learned movements - 5 minutes.
Mastering new movements - 5 minutes.
The dance itself lasts 30 minutes.
Hitch. The last 10 minutes of the class are light stretching and relaxation exercises.
The timing of each phase may vary depending on the skill level of the participants, as well as the type of zumba (for example, circuit zumba most often consists of 3 main phases: warm-up, main lesson and cool-down).
The average duration of each lesson is 45-60 minutes. In order for the result not to keep you waiting, you must attend training at least 3 times a week.
The structure of the fitness class will be clear even for beginners. First, you will find an easy exercise: warm-up. Muscles need to prepare for the load. This is followed by a power block to the music chosen by the instructor. A variety of exercises for squats or push-ups are possible here. Some types of fitness complexes include exercises with dumbbells. In the final part, the participants have to dance fitness moves where they can relax and improvise.
When exercising at home, you can create your own workout plan, but be sure to always start with a warm-up. Start with jumps and trips. Complete them with rotational movements and gradually move on to the dance.
The main movements of the Zumba fitness complex are as follows:
They march, or rather dance in place to the music. First we march with our feet, then we connect our arms and hips, we use the whole body in the dance.
Two steps to the right, two steps to the left. We walk to the rhythm of the music with lateral steps now to the right, then to the left.
"Skating". With your hands behind your back and assuming the pose of a skater, you need to perform sliding movements in place.
The step-by-step movements that make up a Zumba exercise for beginners would look like this:
1. Turn around and lunge:
put your feet shoulder-width apart, lower your arms along the body;
bend your arms at the elbows, put the left foot on the heel, and with the right foot lunge on the right side and also put it on the heel;
placing the left foot on the right, stand on tiptoe and turn the body to the left;
repeat the movements in the other direction.