Learn how to do cardio to burn fat effectively and in a good mood. Recommendations from the best dance aerobics athletes in the world. For the first time aerobics in dance appeared in the seventies of the last century, and at the origins of its creation was Jackie Sorens from the United States. In one decade, this type of cardio exercise has become very popular in many countries around the world. Today dance aerobics has thousands of fans in our country.
Aerobics in dance is primarily designed to lose weight and tighten muscles, and especially in the hips and abdomen. For this reason, mainly girls are engaged in dance aerobics. In addition to losing weight, aerobics in dance is very effective for strengthening the heart muscle, and also significantly increases the efficiency of the vascular system. Many girls are interested in whether you can lose weight while dancing and the answer to it is definitely yes! Since during the dance a fairly high physical activity affects the body and the body actively consumes oxygen, aerobics in dance is an excellent way to lose weight. In addition, dance aerobics does not have any restrictions, and even those girls who have always been far from sports can do it.
Types of dance aerobics
Today, quite a lot of types of dance aerobics have been created, but the following should be considered the most popular.
- Belly dance. This is an ancient art of dance that originated in the East. All the girls were trained in belly dancing, which made it possible not only to form a beautiful body, but also to prepare the body for future childbirth. Today it is one of the most popular forms of aerobics in dance.
- Ballroom dancing. Ballroom dancing will require a strict attitude to your body, as well as long and hard work. However, as a result, you will become graceful and flexible, as well as acquire the correct posture. All of this is definitely worth the effort and time. In addition, ballroom dancing programs include five disciplines and any girl can find something for herself.
- Half-dance. Pole dance or pole dancing was considered indecent a few years ago, but today the situation has changed radically. In the fitness industry, the pole (the same pole) is one of the most popular sports equipment. It must be said right away that half-dance classes require at least minimal physical fitness.
- Zumba. This is a relatively new kind of aerobics in dance, which has already found a fairly large number of admirers. The main difference of this type of dance aerobics from others is the high energy consumption, which is about 600 calories per hour. As a result, without even making major changes to your nutrition program and doing zumba only twice a week. You can easily lose three or four pounds of fat in 30 days.
- Body ballet. This type of aerobics is based on movements from classical ballet. However, thanks to some changes in the direction of simplifying movements, body ballet can be practiced by everyone.
- Rock and roll aerobics. This type of dance aerobics is based on classical movements and music of this style. The load on the muscles is high enough that you can effectively fight fat.
Now we have told only about the most popular types of aerobics in dance, of which there are much more. If you decide to do dance aerobics, then the main question is finding a club, although this should not be a serious obstacle for you.
How to do aerobics in dance at home?
If you wish, you can do dance aerobics at home. To do this, you only need sportswear and music. When practicing this type of aerobics, it is very important to monitor the state of your body, listening to its signals. Perhaps only the opportunity to work under the supervision of an experienced instructor makes training in the gym more attractive. Thus, you can advise you to visit the club for at least a month or two, after which you can continue to study at home.
If you decide to start doing dance aerobics at home from scratch, then this is also possible. To get the most out of your workout, follow a few simple rules:
- You need to train regularly and do not miss classes.
- Begin the exercise no earlier than an hour and a half after eating.
- After completing the training, it is necessary to show low activity for at least half an hour so that the body calms down.
To do dance aerobics at home, you need to choose the type of these cardio exercises that suits you best. On the net you can find a large number of video lessons of all the main directions of aerobics in dance. Also remember that the duration of one session for maximum results should be from 60 to 90 minutes.
For weight loss with dance aerobics, see this video:
