Zumba - awesome fitness program for weight loss, reviews, results. Zumba: The benefits and harm for the figure and health, the description of the main, basic movements and video lessons for beginners. Clothing for Zumba Fitness: how to buy on Aliexpress

From our article you will find out what Fitness Zumba is, and also get acquainted with information about how you can lose weight with its help.

A beautiful and slender figure is a pipe dream for many people. And most often the reason that a person cannot reduce his volumes is unwillingness to engage in heavy physical exercises. 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 as a whole. If you regularly engage in tsumba fitness, then ultimately 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?

As you probably already understood Zumba - this is nothing more than dancing. Of course, in the literal sense of the word this cannot be called dancing, but still this program is built precisely on dance movements. It’s just that in this case you will not dance, for example, a rumba, but you will make movements that will tighten your legs, pens and reduce the waist to the music in a certain rhythm. So what is the secret of the popularity of this fitness program?

Firstly, not only young and healthy people, but those who have already exceeded 50 can be calmly engaged in this kind of sport. Due to the fact that Zumba does not involve the use of any strictly regulated movements, the coach can develop the program in this way. That even those who before, at all, did not engage in physical exercises will easily cope with her.

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 delicious and sdoba after dancing. Yes, and if you decide to try this method of losing weight on yourself, then it is better not to try to choose a program for yourself. You definitely cannot do this correctly as in one lesson, as a rule, several different dance areas are used at once.

In an hour of training, you can feel what samba, hip-hop and even belly dance are. It is clear that all these areas are dancing with different rhythm, so only the specialist will be able to compose your movements in such a way that they do not harm your body.

Varieties of Zumba:

• Classic (ordinary dances)
• Tone (some kind of 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 smallest)

Dance fitness zumba - dance and hides: benefits, harm and contraindications for health and figure

If you carefully read the first point of our article, you probably realized that with dance fitness you can lose weight with pleasure. As practice shows, literally after the third lesson in men and women, the emotional state improves and there is a desire to move even more. But still remember that this type of sports, like any other, has a load on the body.

Therefore, you do not need to do dance exercises for days, especially if you have never played sports before. If you greatly overload the body, then in the end you may, in general, fall off the desire to continue to work further and, of course, there will be a strong crepe, which for some time will not allow you to fully engage. This state of affairs will lead to the fact that all the results are canceled and after recovery you will have to begin your weight loss and recovery from the very beginning.

The benefits of dance zumba:

• The volume of the waist and hips is reduced
• A smooth weight loss occurs
• The mobility of the joints is restored
• The elasticity of the skin is restored
• All metabolic processes in the body are accelerated (including those responsible for splitting fats)
• The tone of muscle mass increases
• The mood improves and depression disappears
• The work of the cardiovascular system is established
• Endurance develops
• The operation of the respiratory system improves

The harm of dance zumba:

• Can slightly increase pressure
• There is a danger of trauma of the limbs
• Industrial people may have breathing problems

Contraindications for zumboa lessons:

• The third trimester of pregnancy
• Breastfeeding period
• Too high hell
• Fractures and dislocations of the limbs
• Spinal injuries
• Pathologies of the heart and blood vessels

Clothing for Zumba Fitness: how to buy on Aliexpress

Since Fitness Zumba is a type of sports aerobics, the clothes for such classes should be worn as convenient as possible. That is, in this case, it is best not to wear classic tracksuits consisting of baggy trousers. It will be better if you select more suitable clothes for these funny classes, which will not interfere with you to move intensively. As the top of such a kit is best to choose sports T -shirt or natural T -shirt.

For the bottom are perfect shorts, leggings and capri. As for shoes, there are no strict rules in principle. But if you want to feel as comfortable as possible, then opt for light sneakers or sneakers. If you do not know where you can quickly, and most importantly, cheaply buy all these things, then look at Aliexpress. Here you will find the goods of different styles and colors of the highest quality you are interested in.

If you wish, you will quickly pick up on the resource both monophonic calm models, and very bright and original. If you even want to look spectacular in sports, then pay your attention to the printed products. The resource catalogs represent T -shirts, T -shirts, shorts and leggings with a floristic, geometric and abstract print.

Zumba-fitness program

As already mentioned a little higher, Fitness Zumba is a type of aerobics, so such a lesson cannot be carried out without additional preparation. And this means that regardless of whether you are a beginner in this matter or an amateur athlete, before proceeding to the main stage, you must prepare muscles for the upcoming loads.

If you do not, then in the end you will not be able to make correctly complex movements and, as a result, you will not get the desired effect. Therefore, when you come to the hall, do not immediately dance, but to start a standard warm -up to begin, which will help warm up the muscle mass and contribute to the acceleration of all processes in the body.

And, of course, remember that in order for the activity to benefit you, it must last 1 hour. Therefore, if you understand that the program chosen by the coach is exhausting you at the very beginning, then it is better to immediately ask him to facilitate training a little. As your body gets used to the loads, you can complicate movements and quite calmly move for an hour.

Lesson program:

• After warming up, as a rule, people are invited to recall the movements that were learned in the previous lesson.
• If everyone succeeds correctly, the coach can offer several new movements (you can even more complex).
• At the next stage, all movements are combined into one and a dynamic zumbo-Tanets begins (while all dancers must hold the rhythm that the coach sets).
• The training ends with exercises aimed at ensuring that the whole body can relax (stretching).

Zumba: Description of the main, basic movements

As a rule, Zumba consists of completely different movements that are correctly connected in one chain. Moreover, the lesson can not always begin with calm and smooth movements. If the coach understands that his wards are physically well prepared, it can immediately start a lesson from more complex Latin American dances or even from the dance of the abdomen.

But still, the fact that in one lesson dancing of different styles can be used 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 body
• Tilts to the right and to the left accompanied by sides of the hands
• Turning turns, in which a person stands only on socks or only on the heels
• Lights with subsequent jumps
• Clap with hands while moving

Zumba: Tips for beginners

Simple recommendations:

• Try not to load your body in the first 2-3 classes. It will be better if you begin your acquaintance with fitness from the simplest sports and dance movements.
• In no case do not miss the dance classes. If you want to achieve a visible result, then go to the ZUMBU at least 3 times a week (after some time you can do dance exercises only 1-2 times a week).
• After you learn the basic exercises well, you can try to conduct additional classes at home. In order to do everything correctly, use the video tutorials that are on the Internet (you can see a couple a little lower).
• Be sure to adhere to the right drinking regime. If the body lacks moisture, then this can slow down the processes of weight loss.
• And, of course, remember that, although Zumba is a physically easy gymnast, to do it when you are undesirable. It will still be better if you recover and only after that you will begin the fight against excess weight.

Dance fitness zumba: How many calories are burned?

As for how many calories you can burn in one dance lesson, then if you look at the available sources on the Internet you can find the number 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 will be, the more energy your body will spend on it. If you are engaged in the maximum, then just spend even 1 thousand calories enough.

So:

• First level (during the lesson you can sing) - it is burned on average up to 500 calories
• Average level (You can talk during the lesson) - burned up to 700 calories
• Complex level (during the lesson you can only breathe hard) - burned up to 1000 calories

Zumba: Video lessons for beginners

In order for you to have a complete idea of \u200b\u200bwhat a fitness zumba is, we offer you a couple of video tutorials that you can use for your homework later.

Zumba - reviews, results

Marina: Problems with weight began immediately after giving birth. The most unpleasant thing in this situation was that nothing helped me to lose extra pounds. Since I fed the baby with my chest, I could not limit myself in food, so I tried to focus on power loads. Realizing that they did not help me, she complemented their cardio, but they did not help me return to their previous form.

Perhaps I would still suffer from an inferiority complex if one mommy on the playground did not tell me about the dance zumba. Literally the next day I went and signed up for a group of newcomers. And lo and lo and about a miracle! A month later, my waist decreased markedly, and two more, I again looked like a slender and beautiful fairy.

Ksyusha: In principle, I began to engage in zumbo, as they say, for the company. At first, for some reason, I didn’t like it, but since the subscription was paid a month in advance, I decided to endure to the end (not to disappear with the same money). But by about the end of the third week, I began to catch myself thinking that I was looking forward to the day when I meet with my favorite girlfriends and have fun, dancing to cool music.

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

Video: Zumba Fitness. Complete training