Zumba - awesome fitness program for losing weight, reviews, results. Zumba: benefit and harm to the figure and health, a description of the basic, basic movements and video lessons for beginners. Zumba fitness clothes: how to buy on Aliexpress

From our article you will learn what fitness Zumba is, and also get acquainted with information on how to use it to lose weight.

Beautiful and slender figure is a pipe dream for many people. And most often the reason that a person can not reduce their volume is the reluctance to engage in heavy physical exercise. For such lazy people, a sports and dance program called Zumba was invented.

The most pleasant thing is that this dynamic dance not only helps to reduce weight, but also very positively affects the whole body. If you regularly engage in fitness Zumba, then as a result improve the coordination of the body, tighten the press, restore the elasticity of the skin, and, of course, get a lot of positive emotions.

What is Zumba?

Zumba for weight loss

As you probably already understood, Zumba is nothing more than dancing. Of course, in the literal sense of the word, it can not be danced, but still this program is built on dance movements. Simply in this case, you will not dance, for example, a rumba, but with music in a certain rhythm to make movements that will tighten your legs, handles and reduce the waist. So what is the secret of the popularity of this fitness program?

Firstly, not only young and healthy people, but also those who have already exceeded 50 years, can quite easily do this kind of sport. Due to the fact that Zumba does not intend to use any strictly regulated movements, the coach can develop the program in such a way, that it will be easy to deal with it even those who, before, did not exercise at all.

Secondly, regular classes of this type of fitness give a noticeable result already in the third week, of course, provided that a person does not eat fatty tasty food and baking after dancing. Yes, and if you decide to try this method of losing weight on yourself, then do not try to choose for yourself the program. You can not do this correctly exactly as in one lesson, as a rule, several different dance directions are used at once.

For an hour of training you can feel what Samba, hip-hop and even belly dancing are. It's clear that all these directions are danced with different rhythms, so only a specialist will be able to compose your movements in such a way that they do not harm your body.

Varieties of Zumba:

• Classical ( ordinary dances)
• Tone ( any one zone is being worked out)
• Aqua ( classes are held in the pool)
• Circular ( dance alternates with simple physical exercises)
• Continental ( program for beginners)
• Children's ( individual program for the youngest)

Dance fitness Zumba - dance and lean: benefit, harm and contra-indications for health and figure

The use of dance fitness Zumba

If inWe carefully read the first paragraph of our article, you probably realized that with dance fitness you can lose weight with pleasure. As practice shows, literally after the third lesson, men and women improve their emotional state and have a desire to move even more. But still remember that this type of sporting activities, like any other, exerts a strain on the body.

Therefore, to engage in dance exercises for days on end is not necessary, especially if before that you have never been involved in sports. In case you strongly overload the body, in the end you can, in general, drop the desire to continue working on well, and, of course, there will be a strong strength, which for a while will not let you fully engage in it. This situation will lead to the fact that all the results obtained are canceled and after the restoration you will have to start your weight loss and recovery from the very beginning.

The use of the dance Zumba:

• The waist and hips decrease
• There is a smooth weight loss
• Joint mobility is restored
• The elasticity of the skin is restored
• All metabolic processes in the body are accelerating( including those responsible for the breakdown of fats)
• Increased muscle tone
• The mood improves and depression disappears
• The cardiovascular system is being adjusted
• Endurance is developing
• The work of the respiratory system is improving
  • Harm of the dance Zumba:
    • May slightly increase the pressure
    • There is a risk of injury to the limbs
    • Untrained people may experience breathing problems

    Contraindications for Zumboy:

    • Third trimester of pregnancy
    • Breastfeeding period
    • Too high blood pressure
    • Fractures and dislocations of the extremities
    • Injuriesspine
    • Heart and Vascular Pathology

    Clothing for Zumba Fitness: how to buy on Aliexpress

    Clothes for fitness Zumba

    Sinceitnes Zumba is a variety of sports aerobics, and the clothes on such studies should be the most comfortable to wear. That is, in this case it is best not to wear classical sports suits, consisting of baggy trousers. It will be better if you pick up for these fun activities more suitable clothes that will not stop you from moving intensively. As the top of this set is best to pick up a sports shirt or a natural T-shirt.

    For the bottom are perfect shorts, leggings and capris. As for shoes, then there are basically no strict rules. But if you want to feel most comfortable, then choose your light sneakers or sneakers. If you do not know where it is possible quickly, and most importantly, it is cheap to buy all these things, then take a look at Alyexpress. Here you will find interesting goods of different styles and colors of the highest quality.

    If you want, you quickly pick up on the resource as monotonous quiet models, and very bright, and original. In case you want to look impressive even in sports, then pay attention to the printed products. The catalogs of the resource include T-shirts, T-shirts, shorts and leggings with floral, geometric and abstract prints.

    Zumba fitness program

    Zumba fitness program

    As mentioned above, fitness Zumba is a kind of aerobics, so this activity can not be done without additional training. And this means that regardless of whether you are a beginner in this business or an amateur athlete, before you begin the main stage, you must necessarily prepare the muscles for the upcoming loads.

    If you do not, then in the end you can not make correctly complex movements and as a consequence, do not get the desired effect. Therefore, when you come into the hall, do not start dancing right away, but start with a standard warm-up that will help warm up the muscle mass and promote acceleration of all processes in the body.

    And, of course, remember that in order for the lesson to benefit you, it should last at least 1 hour. Therefore, if you understand that the program chosen by the trainer exhausts you already at the very beginning, then it is better to ask him to ease the training a little. As your body becomes accustomed to the stresses, you can complicate the movements and calmly move dynamically for an hour.

    Lesson program:

    • After a warm-up, as a rule, people are encouraged to recall the movements that were learned in the previous lesson.
    • If everyone gets it right, the coach can offer a few new moves( you can even more complicated ones).
    • At the next stage, all movements are combined into one and a dynamic Zumbo dance begins( all the dancers must keep the rhythm set by the coach).
    • The training ends with exercises aimed at the whole body being able to relax( by stretching).

    Zumba: a description of the basic, basic movements

    Zumba: a description of the movements

    As a rule, Zumba consists of completely different movements that are correctly connected in the same chain. And not always an activity can begin with calm and smooth movements. In the event that the coach understands that his wards are well prepared physically, then he can immediately begin the lesson from more complex Latin American dances or even from belly dancing.

    But still, the fact that in one lesson can be used dances of different styles does not mean that you can dance them as you like. There are several basic movements that must be used during training.

    So:

    • Wide and small steps with a turn of the torso
    • Right and left tilting with hand swings
    • Torso rotations in which the person only stands on their toes or only on the heels
    • Drops with the feet followed by jumps
    • Cotton hands while moving

    Zumba: tipsfor beginners

    Zumba: tips for beginners

    Simple recommendations:

    • Try not to stress your body in the first 2-3 sessions. It will be better if you begin your acquaintance with fitness from the simplest sports and dance movements.
    • Do not miss dance lessons. If you want to achieve a visible result, then go to Zumbu at least 3 times a week( after a while you will be able to do dance exercises only 1-2 times a week).
    • After you have learned the basic exercises well, you can try to conduct additional classes at home. In order to do everything correctly, use the video lessons that are on the Internet( a couple you can see a little lower).
    • Be sure to adhere to the correct drinking regime. In the event that the body lacks moisture, it can slow down the processes of weight loss.
    • And, of course, remember that although Zumba is a physically easy gymnast, engage in it when you are ill undesirable. It will still be better if you get well and only after that start fighting over weight.

    Dance fitness Zumba: how many calories burned?

    Zumba burns up to 500 calories

    As for how many calories you can burn for one dance activity, then if you see available sources on the Internet you can find the figure of 500 calories. Seeing it, many newcomers are upset as they think that this is the limit of what the body can spend.

    In fact, this indicator depends not only on the time spent on training, but also on its intensity. The more difficult your occupation, the more energy your body will spend on it. If you do the maximum, then just enough to spend even 1 thousand calories.

    So:

    • beginner level( during the lesson you will be able to sing) - average burns up to 500 calories
    • Average level of ( during the lesson you can talk) - is burned up to 700 calories
    • Complicated level ( during class youcan only breathe heavily) - is burned up to 1000 calories

    Zumba: video lessons for beginners

    In order for you to have a complete idea of ​​what fitness Zumba is, we offer you a couple of video lessons that you can later usefor home lessons.

    Zumba - reviews, results

    Zumba - reviews, results

    Marina: Problems with the weight I started immediately after birth. The most unpleasant thing in this situation was that I was not helped to lose those extra pounds. Since I was breastfeeding, I could not restrict myself to food, so I tried to emphasize the power loads. Realizing that they do not help me, they supplemented their cardio, but they did not help me to return to their previous form.

    I guess I still suffered from an inferiority complex if one mom on the playground had not told me about the dance Zumba. Literally the next day I went and signed up with a group of newcomers. And about a miracle! A month later, my waist markedly diminished, and two more later I became like a shapely and beautiful fairy again.

    Ksusha: In principle, to deal with Zumba, I started, as they say, for the company. At first she did not like me for some reason, but since the subscription was paid for a month in advance, I decided to endure to the end( not to lose the same money).But by the end of the third week I began to catch myself thinking that I was looking forward to the day when I would meet my favorite girlfriends and have fun, dancing to classroom music.

    And when I began to notice how radically changed my figure, I could not stop. I immediately increased the number of classes from 2 a week to 4, and I also took my sister with me. At the moment I have been doing this amazing gymnastics for more than six months. My weight has already dropped by more than 10 kilograms and most pleasant, I feel like a real woman.

    Video: Zumba fitness. Complete training