Oriental dance or belly dance
Plastic is produced, the abdominal muscles are strengthened and extra centimeters are removed from the waist, beautiful hips are formed, metabolism is normalized and the pelvic area and female organs are healed. This type of dance is one of the sexiest and also helps to prolong the youth and attractiveness of a woman.
Strip dance
Develops flexibility and plasticity, makes expressive lines of the body, burns calories and strengthens all muscle groups. As a bonus: strip dancing helps develop your sexuality and gain self-confidence.
Flamenco
This rhythmic form of dance will get rid of excess fat in the arms, neck, and upper body, strengthen the thighs and calf muscles, and give beautiful shape to the legs. With the help of flamenco classes, you can become more graceful and elegant.
Hip-hop, breakdance and R "n" B
One of the most energy-intensive types of dance, thanks to which fats are burned quickly and efficiently, good physical shape, endurance, flexibility and sportiness are formed.
Irish dances
Fast movements contribute to the burning of a sufficiently large number of calories. Due to the fact that all types of muscles on the legs are involved, it is ideal for those who want to lose weight in this area and get rid of cellulite.
Latin American dances (salsa, cha-cha-cha, mamba, bachata, rumba, jive)
They burn a large amount of fat, strengthen the muscles of the legs and buttocks, form a beautiful body, improve heart rhythms.
ballroom dancing
Less mobile dance, therefore suitable for those with health problems. Ballroom dancing will help to find beautiful legs, waist, improve posture and develop a graceful gait.
Step
Effectively fights excess fat deposits and sagging skin, and also develops hearing and a sense of rhythm. Well strengthens the muscles of the legs and buttocks.
Exercise for at least 1.5 hours three times a week.
If possible, practice dancing in the morning or afternoon.
Stick to a healthy diet.
Do not eat 1.5 hours before and after training.
Drink plenty of water, including before, during and after your workout.
Dance in special comfortable shoes and clothes.
Refrain from dancing during menstruation, illness, headache and fever.
Consult with specialists on which type of dance is better to choose if you have flat feet, gastritis, cholecystitis, spinal problems, acute hypertension, varicose veins, breathing or heart problems, and also if you are expecting a baby.
for weight loss while dancing
In order to lose weight, you need to dance a lot, and for this you need strength. You should not deny yourself food, you just need to choose food rich in healthy proteins and carbohydrates.
Day 1
Breakfast: green tea, buckwheat or brown rice
Dinner: any food, but the portion should be half the usual.
Afternoon snack: fruits or vegetables.
Dinner: a glass of kefir or one apple.
Day 2
Breakfast: oatmeal water, green tea.
Dinner: light broth or vegetable soup.
Afternoon snack: whole grain bread with low-fat cheese.
Dinner: vegetable salad.
Day 3
Breakfast: a glass of milk and a couple of slices of low-calorie cheese.
Dinner: boiled meat or fish
Dinner: cottage cheese with fruit or honey.
Snacks: if you feel hungry, you can eat an apple, whole grain bread, some nuts or pumpkin seeds.
Follow this diet for at least a month, alternating days and various options menu.
Striving at any cost occupies the minds of many. Only now this “price” can be impressive: a sharp transition to a hard one can lead to problems with. But there are other, safer ways to bring the figure to the ideal, and our review is dedicated to one of them. We will find out if dancing helps and what beginners need to remember.
Can you lose weight from dancing?
It really is. Psychologists even consider dancing the best method of losing weight. The fact is that such activities imply motor activity, in which excess calories are intensively burned. It's simple: more movement - more tangible and "reset".
At the same time, fat deposits are burned, and increases - the body becomes toned and more prominent.
Let's add here the normalization of metabolism and system operation. The result is obvious: regular dance classes will not only “kick you out”, but also prevent you from gaining it again.
The emotional side is also important: this method is not accompanied, which often manifest themselves in various conditions. After training, you feel a surge of strength, apathy goes away. So disruptions are excluded, only.
The current rhythm of life is full of stress, and many have a need to “let off steam”. Dancing is also great for such needs: dancing, we kind of throw out all the hardships, without hurting our loved ones.
One more moment - many dances for weight loss can be safely practiced at home. All you need is free space, a mirror, appropriate and. Well, free time: nothing should be distracting (some have to send household members for a walk so as not to interfere). As you can see, the benefits are obvious, the arguments “for” are quite weighty, so it remains to choose a specific type that suits best.
The best types for weight loss
Almost all styles are suitable for recreational purposes - any trainer will confirm this. Although the same mentors suggest that you need to choose from individual types, because pair dances are not entirely suitable. 
This is true: when working with a partner, you have to “switch” to interact with him, while restoring harmony comes down to the work of certain groups.
Before you figure out which dances help you lose weight quickly, we recall that any of these techniques has both pros and cons, which you also need to remember. The main thing is not to harm yourself.
It's strip plastic. For classes you will need a pole and some physical fitness. 
This style is notable for:
- Combines cardio, exercises on and at the same time also strength training. Many species cannot boast of such versatility.
- Normalizes blood.
- Almost all muscle groups are involved. The main load falls on the legs, back and.
- Joints are toned and strengthened.
- Just a few lessons correct, making the gait soaring.
- Develops self-confidence. It's no secret that many women associate pole training with striptease. This is not so: the main emphasis is on muscle work and execution technique.
Important!When buying dance shoes, choose the right size. The material is often soft leather, which wears out instantly, and if you miscalculate, the shoe will simply fly off.
The first training is better to start with a mentor- pole dance is difficult for beginners, and the risk of injury is always present. Therefore, we need a person who will explain and show all the elements in practice. Yes, and with some health problems, it is better not to approach the pylon. This applies to diseases such as scoliosis, knees and joints. The initial stage of obesity with a BMI of 32 units is also considered a contraindication.This dance was seen by many - a breathtaking sight. But everyone can master it. True, for this you will have to visit a special studio (“put” the equipment on your own is unlikely to work). 
Such classes:
- strengthen legs and hips;
- align, because the back has to be kept straight;
- "work" with muscles, leaving no room for body fat;
- normalize breathing;
- form a sense of rhythm, which has a great effect on;
Did you know?Solo Irish dances have their own set of rules. There are even two organizations (WIDA and CLRG) that follow the rules and hold pro championships.
- by mastering the technique and gradually gaining speed in movements, you are more actively removing unnecessary calories.
A "mixture" of elements of classical ballet, ballroom dancing, tap, break and other styles that is gaining popularity.
Such a "mix" is distinguished by its energy: all movements are very dynamic and fast to the point of suddenness. 
It is attractive because:
- heavily loads almost all muscle groups, which is useful for losing weight;
- assumes excellent rates of "reset": up to 1000 kcal / hour;
- with gradual "retraction" does not require sports training;
- you can learn it at home, freeing up more space and getting acquainted with the lessons, which are full on the Web.
Belly dance
Perhaps the first thing that comes to mind when they start to choose what dances to do in order to lose weight. It (like other oriental dances) is valued for such effects:
- strengthening muscles, hips, back and legs passes without traumatic stretch marks;
- the skin also comes into tone;
- metabolism improves, the work of the gastrointestinal tract returns to normal, thereby guaranteeing rapid weight loss;
- plasticity of movements is developed. In addition to aesthetics, there is also a medical side - this is a kind of prevention and treatment of many gynecological diseases.
- due to moderate exercise, you can get rid of 450-500 kcal / hour.
For classes, you need your own “entourage” in the form of a special suit. Although you can get by with a belt that is worn under trousers or a long skirt. Did you know?Choreographers distinguish about 50 varieties of oriental dances. Many of them "in their purest form" are performed collectively, vaguely resembling an Irish jig.
Arabic dances are very popular and many learn them right at home. But they also have their contraindications. So, it is better to refuse training for women suffering from, displacement of the vertebrae, and different kind inflammation.
Another energetic style based on fast, hard rhythms. Let's make a reservation right away - it requires no less physical preparation than the "power" pole dance. 
If there is one, then you can fully experience all the advantages of this dance:
- sharp movements involve all the muscles;
- high-quality cardio load strengthens the heart muscle and “accelerates” the blood, thereby normalizing its composition;
- legs, hips and buttocks are strengthened, giving the forms a piquant roundness;
- effective "burning", which is not less than 800 kcal / hour.
If you have concerns about the cardiovascular system, choose a more relaxed style.
An ideal choice for people with a good sense of rhythm. Technically, it is quite complex, but the choreographer will help "lay the foundation" by showing the basic movements. 
At first, you only have to repeat all these pas and attacks after him, but then it will be more interesting:
- the whole body is involved;
Important!Belly dance is mastered, starting with simple movements. Standing on tiptoe, the legs are brought together and slightly bent at the knees. Then they make smooth lunges up and down, forward - backward (trying to stay as even as possible).
- legs and hips, shoulders and arms work in the same rhythm, which creates some difficulties for beginners. This is a kind of coordination training;
- thick legs lose weight, and thinner ones become embossed. This applies to the whole organism - fat intensively leaves (650 kcal / hour is lost);
- excellent posture is developed;
- the muscles, coming into tone, are “pulled up”, while the movements become graceful.
There are many such directions - mamba, bachata, jive, rumba, cha-cha-cha and styles close to them. All of them are united by the fact that they are based on energetic movements that actively shed excess. 
Besides, obvious advantages are:
- excellent emotional background;
- emphasis on movement, legs, hips and buttocks. If it is these zones that are of concern, then the “latina” is simply irreplaceable;
Did you know?Mixing the most characteristic movements of all Latin American styles, three Colombian trainers developed a separate movement known as zumba. It became massive not so long ago (in 2001).
- all major muscle groups and ligaments are strengthened;
- availability. Steps and lunges are easy to follow with a few video tutorials. There are no tricks, no special plastic skills are required. Such dances seem to be made for at home.
For the best effect, you should contact the sports club. There are many of them, and classes are typed in all of the listed styles. 
Strictly speaking, dance fitness is the same dances, “diluted” with elements and some strength exercises that are necessary to keep fit. As a result, calories are burned more actively, and muscles become more elastic faster.
Do not be afraid to talk about your problems - this will give the specialist a complete picture and reduce risks.
Important!Fitness centers offer development individual lessons. They are quite effective, but at the same time, they are not cheap - the work of an intelligent coach will cost a tidy sum.
You won’t need to spend much on clothes - just a comfortable T-shirt and “sports shoes”, complemented by light comfortable sneakers.
We have already said about clothes and shoes, so let's move on to those points that you need to know when preparing for classes:
- They should be regular and not cause pain. The first few times it may appear, but if the pain does not go away in the future, stop and think about changing the style.
- There is a dance for every problem area. Remember that it is impossible to remove the "surplus" strictly in one area - many zones are involved. But you can choose a style that hits the right place more.
- Make a schedule. 3 sets per week will be effective if the workout lasts from 40 minutes to 1 hour. More frequent classes (5-6 times) can be carried out for 20-30 minutes.
- Eating. We do not eat an hour before training and at least one and a half after it. Fatty and carbohydrate-rich foods are excluded.
We also mention such a factor as contraindications. In pursuit of beauty, it is worth soberly calculating the capabilities of the body. Dancing is not suitable for women who have problems with the heart, blood vessels, high blood pressure and breathing, as well as injury. Before starting training, it is better to consult a doctor, especially if the disease occurs in a chronic form.
Of course, you should not be active if the temperature has “driven” and the malaise has begun. This is indeed strictly prohibited during pregnancy and the active phase of the menocycle.Now you know how different dances are useful and what they are. We hope that this information will help you to accurately select the right style. More positive emotions and bright colors!
As has long been known, dancing helps to bring the body into shape, cheer up and tone. They act on certain muscle groups (or all at once), removing the “cons” of the figure. Dances show grace and refinement, a sense of rhythm and the ability to hold on. But modern women, due to high employment, lack of funds or self-doubt, are not always able to give preference to special dance studios. The choice stops at dancing for weight loss at home.
Dancing for weight loss at home
Why choose dancing for weight loss at home
- In addition to the notable reasons for this choice (less cost, more confidence), others can be seen:
- Habitual environment. There is no need to waste time getting used to new people and places, everything around is familiar for a long time, a person is completely tuned in to dances.
- "AT right time". No need to change the daily routine to get to the training on time. The schedule of classes is drawn up for yourself, your strengths and capabilities.
- "Personal coach. If in the gym you have to share your training with other people, to whom the coach also pays attention, to the detriment of your development, then learning to dance for weight loss at home using video lessons for beginners is more profitable. You can always stop the video at the right time, repeat the material that is not fully understood.
What types of dances are possible for practicing at home
Depending on the preferences and desires (what exactly you want to change in the figure), you can choose different types of dance activities:
- Belly dance. Ideal for those who want to strengthen the press, achieve plasticity, beautiful hips and waist, good metabolism.
- . Dance, which helps to bring the cardiovascular system and muscles back to normal;
Step. Dance that helps in the fight against excess weight. Gives shape to the muscles of the legs and buttocks. - Strip dance. The work of all muscles at once. Helps to achieve flexibility, a good figure and self-confidence.
- Flamenco, Latin American dances and others.
Video of dancing for weight loss at home
Video dance lesson for beginners
Video fitness dance lesson for weight loss
As in any form of physical exercise, there are contraindications in dancing for people with certain diseases, who definitely will not benefit from classes. Before starting classes, you should make sure that this type of dance will be safe for you, consult with a specialist.
Also, it is better to remember the following rules:
- A place for dancing should be chosen spacious and not in dark colors, so that the lesson brings only pleasure.
- It is advisable to wear sportswear that will not impede movement.
- Mirrors don't hurt. They are playing important role, giving an opportunity to evaluate the work done from the outside;
- It is important to tune in, so it does not hurt to remove extraneous irritants (phones, computers, TV). If you need something to watch fitness dance lessons for weight loss, then you should leave only this gadget.
- It is better not to listen to music through headphones if they interfere with movement.
Fitness dancing for weight loss It will be good if the dances are accompanied good food and the right way of life. Also, do not overstrain and know the measure in the classroom.
Excess weight is always a sea of problems, complexes and the cause of a bad mood. Every girl dreams of being the most beautiful, although many deny it, this is comparable to the desire of men to be the strongest. There is even such a famous phrase “The beauty of a man is in his strength, and the strength of a woman is in her beauty”, very accurately noticed and beautifully said.
On this page, the portal has prepared for you a selection of video dance lessons for weight loss for beginners, after watching which, you will have an idea of how it all looks, what needs to be done and whether it is worth starting at all.
Why is dancing for weight loss? It's simple, it's much more fun, more interesting and more useful than all sorts of diets for weight loss and a sea of other magical ways. You yourself will see and feel how your body will change under your efforts and perseverance, not by any magic.
By the way, at the expense of useful ways to lose weight, we have already made a similar selection, for those who want to look at it, you are welcome - "". Zumba, this definitely sounds very fun and promising. Also, there is a more relaxed way, this is "", it will also be very informative and interesting to look at.
It is up to you to decide which of the sea of ways to choose, we would advise you to contact a professional, nutritionist or trainer, but in principle you can start on your own. And then, if everything is empty, then you can already resort to the help of specialists.
Free video dance lesson for weight loss!
Video lesson of aerobics for weight loss for beginners at home
A selection of dance lessons for weight loss for beginners:
Women carefully monitor their appearance. In order to feel beautiful, you need to remember about the hairstyle, clothes and, of course, the figure. It is not always possible to go to the gym, fitness club or purchase a simulator. In this case, to keep yourself in excellent physical shape, dancing is suitable.
Dancing, losing weight and getting healthy
Choreography does not require:
- material costs;
- special training;
- it doesn't take much time.
And also dancing at home will be an alternative to those who are embarrassed to dance in public with their figure.
How to dance correctly in order to lose weight? There are no people who don't like to dance. It's just that some dance better and some don't. Hearing music, any person begins to twitch his leg, twist his hips, jerk his shoulders or head.
In order for dance to benefit health and promote weight loss, you need to master several movements.. Belly dancing develops grace and plasticity, energetic Latin American dances are great for charging, helping to melt those extra pounds.
As with any physical activity, before starting dancing, you need to warm up, warm up and stretch your muscles, and only then proceed.
The final effect will depend on the regularity of classes. Classes can be held every other day - one hour each or every day - half an hour, breaks should not be too long.
You can dance at any time of the day, but not earlier than 1 hour after the last meal. After dancing, it is also undesirable to eat immediately, wait at least half an hour. stick proper nutrition, exclude:
- fatty;
- roast;
- sweet;
- flour.
The results will surprise you very soon. Consider in advance the place where the training will take place. It should be a spacious, well-ventilated room. There is no need for special sportswear for dancing, the main thing is that it does not hamper movement. Shoes should be comfortable, only belly dances are danced barefoot.
Benefits of homework
Workout at home for weight loss can be done in your free time: in the morning, afternoon or evening. You can not depend on the schedule of the gym or the rhythmic gymnastics group that you used to go to, not transfer your business to another time.
Doing choreography at home, you will not pay a penny. Your instructor will be video tutorials from the Internet, and the effectiveness of the classes will be no less than when working with a trainer.
Absolutely all muscles work in the dance, so classes help:
- remove the stomach;
- reduce the volume of the hips;
- tighten muscles;
- improve flexibility;
- improve the spine
Moving to music is a fun, uplifting activity. Dancing will help you get rid of shyness and overcome shyness.
During choreographic classes, you will learn beautiful, graceful movements with which you can surprise your friends at a joint holiday. Rhythmic movements to music affect the improvement of blood circulation, contribute to, which ultimately will affect the improvement appearance. Lymph drainage will increase and metabolic processes will normalize. During intensive training, calories are burned and body fat is reduced.
Main directions in choreography
Dancing at home for beginners is simply indispensable for losing weight, this is confirmed by reviews. Thanks to the Internet and the abundance of online lessons, you can choose classes in various areas.
Energetic Zumba
The movements of this Dominican dance are very energetic, so the effect of it will be noticeable after a few workouts.. In the first 20 minutes you will break three sweats, this is an excellent fat burner.
A huge plus is that absolutely all muscles are loaded, including the heart. Vessels are strengthened, metabolism is normalized, blood glucose is reduced, immunity is strengthened.
Zumba burns up to 500 kilocalories in one session. Professional dancers lose even more calories under heavy loads. In terms of efficiency in the fight against calories, zumba is equated with kickboxing and effective cardio equipment.
Eastern dance
Dancing for weight loss at home is so useful that their effect on a woman's body cannot be overestimated. Oriental dance is based on smooth and active rotation of the hips and chest. Such movements normalize blood circulation in the pelvic organs. They help to adjust the work of the ovaries, and this is the prevention of infertility, pain during menstruation.
For an hour of oriental dancing, up to 300 kilocalories burn. Classes to oriental music will tighten the hips, buttocks and tummy.
I didn’t do belly dancing for as long as I would like - less than a year, but I don’t regret it at all, and therefore I’m waiting for the opportunity to do myself again. In order to dance belly dance, it is not necessary to be young and athletic, in our group there were women much older than me and very different in complexion.
I really like the culture of the East and their music. I imagine myself an Indian princess, put on a belt with coins and start dancing. Video tutorials that can be watched online help. Because the muscles of the abdomen and hips are burning, I think the effect will not be long in coming.
Valentina Sergeeva, 44 years old.
Slow, sluggish music is replaced by fast and fiery. The mood is playful. Returned passion in a relationship with her husband. He hurries home from work. Oriental dances helped not only for health, but also improved relationships in the family. Thank you.
Ekaterina, 37 years old.
Strip dance for passionate women
Very similar to aerobics classes, complemented by dances of various styles. During strip plastics, all muscles work, about 500 kilocalories burn in one hour of intense training. The load is distributed throughout the body, so the whole figure will be tightened and the spine will be strengthened.
In two months, your posture will change, your movements will become sensual and graceful, giving your image of sexuality and confidence. Doing this sport is pure pleasure.
I started out and thought it would be easy. But for now, of all the movements, I manage to twist my hips. My husband liked my first lesson, he said not to stop there. I try to train without witnesses, it’s more comfortable for me. The results are already encouraging.
Tatyana Borisova
Samba, Rumba and Salsa
Smooth and at the same time rhythmic movements to music are great for weight loss. Incendiary Latin American dances involve all muscle groups. Samba is the most the best way but also the most difficult.
I have been in the dance studio for two months now. I signed up there to reduce my size, especially in the abdomen and hips. Therefore, I chose Latin American dances. Over time, I noticed that the whole body feels in a new way. It seems to be more relaxed, independent. Posture and complexion improved, grace in gait appeared. The tummy was drawn in, the hips were built. I like myself very much.
Galina Vorontsova, 33 years old.
Hip-hop: moving towards excellence
Sports dances effectively burn extra pounds, develop endurance, model the body, make the waist flexible and thin, and the press beautiful. Such classes are the most energy-intensive and may not be suitable for everyone.
At school, she was embarrassed to go to physical education classes because of her excess weight and protruding belly. At first it was very difficult to dance hip-hop. The movements were clumsy, and the stomach was trembling funny. For 3 months of classes and proper nutrition, 8 kg was gone, the tummy almost disappeared. I come out of class wet, but the fight is not over yet. There is no limit to perfection and I strive for it. I made many friends at school, I became more free in communication.
Alina, 16 years old.
Break dance street dance
Like hip-hop, it belongs to the sports type, it requires great physical effort and endurance, in return it quickly corrects the flaws of the figure, develops a sense of rhythm.
Classes on the step platform
Walking - best workout for the body.
Patients with problems of the cardiovascular system, doctors recommend walking more in the fresh air.
If everything is in order, they will only strengthen your health. They will make beautiful the shape of the legs, hips and buttocks.
In addition to beauty, working on this projectile will help:
- Make your leg muscles stronger.
- Strengthen the heart muscle and vestibular apparatus.
- It is an excellent prevention of osteoporosis and arthritis.
- Gets rid of fat deposits on the sides.
- Strengthens the shoulder girdle.
- Makes the chest firmer.
- Enhance skin tone.
The number of calories lost directly depends on the initial weight of the athlete. With more weight and more calories will burn more. In one hour of training on the simulator, a full person will lose up to 800 kilocalories.
I am a girl, no longer young, I have problems with my legs, the doctor says that from excess weight. I was overcome by shortness of breath, I could not go up to the fourth floor. On the advice of the doctor, she began to take walks. My daughter told me to do it at home. I found video tutorials on race walking. When my condition improved, I wanted something more complex. They gave me a step platform. I do it when no one is at home. I turn on the video lesson, music and walk. Gradually, in six months, she lost 19 kg of excess weight. Shortness of breath disappeared, now I am doing it at a faster pace. Muscles got stronger, skin tightened. When I walk with my granddaughter, passers-by call me her mother. Nicely.
Valentina, 52 years old.
I am 15 years old, everything is fine with me, I just feel awkward in front of strangers. I was embarrassed to recite poetry in front of the class. A friend invited me to dance classes. There were many options, but I really enjoyed stepping to fast, rhythmic music on the stepper. I learned that there are many video tutorials on the Internet and began to train at home. I don’t know from where, but I got self-confidence, courage. I'm not afraid to look ridiculous. Probably because of my beautiful reflection in the mirror.
Contraindications for dance lessons
If you decide to lose weight with the help of fitness or dancing, then do not forget that there are a number of contraindications. The main ones are:
If you have any contraindications in order to take up dancing, go to the consultation with your doctor. If vigorous activity is not recommended for you, you can find a dance with a slow pace that does not cause you discomfort during class.
It turns out that dancing is the most effective and enjoyable of all ways to lose weight. excess weight. They not only get rid of kilograms, they have a positive effect on health and mood. You will be fit, fresh and young. Whenever possible, use dancing at home for weight loss.
When you come to a party or corporate event, you will amaze your employees and friends with how gracefully and freely you can stay on the dance floor.
If, after exercising to music, you feel a deterioration in your health, seek the advice of a doctor.
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