Zumba for weight loss for beginners - a set of basic movements from Zumba

Do you want to keep your body toned and at the same time dance to the fiery Latin American rhythms? Then zumba is your direction. It includes elements of popular Latin, European, Asian and American dances – from hip-hop to flamenco. Thanks to this, you can use a variety of movements that engage all muscle groups in one session.

Did you know that this dance fitness program is the result of chance? Choreographer and fitness instructor Alberto Perez was preparing to conduct another group workout and realized that he had forgotten the music for the class. But he was helped by his favorite Latin compositions, after a successful lesson man and discovered a new way of training.

Índice

The benefits of the class

Dean of the College of Fitness

“The main advantage is that zumba is available to everyone who wants to plunge into the rousing rhythms of dance. Whether you are a professional dancer or not, everyone can attend classes. Zumba allows you to improve your body, helps to train the cardiovascular and respiratory systems, fat burning, improves your mood”.

Zumba helps to get rid of extra pounds due to the intensity of the exercises and the use of muscles throughout the body. Regular training will help correct posture, develop coordination and flexibility. Joints will become more mobile, and spasms and discomfort in the muscles will recede. You can not miss the positive impact on the emotional state, because it is impossible to be sad and angry under the incendiary rhythms. The class goes quickly and brings a lot of pleasure.

What do I need to know before training?

In the dance direction “Zumba” learn some simple dance movements that are combined into a rousing dance. Aerobic load is supported here thanks to specific rhythms of music with alternating tempo.

It is important that during the lesson the clients repeat the movements after the trainer without stops and slow learning. You need to perform together with the trainer and memorize the dance movements that will be repeated in a particular dance, taking into account the musical accompaniment. After one bunch is learned the next, and so throughout the class. If some movements do not work out, it is recommended not to stop, go to the step or start improvising. Another peculiarity is the absence or minimization of verbal commands, so that the students enjoy the music and repeat the movements after the coach.

It is recommended to choose comfortable sports clothes, preferably in bright colors to enhance the effect of the training. Shoes suitable for the class are sneakers. Always take water with you, you will definitely need it.

Contraindications for training

Visit zumba can everyone, but do not forget about some nuances. Before you go to class, you should find out about your health, get an examination and exclude serious diseases of the cardiovascular system and musculoskeletal system. It is also worth consulting about injuries or complications, if there have been any previously.

Types of zumba

Classic. About this type we talked about in the beginning, this is the very mix of dance styles under rhythmic, bright music.

Toning. In this case, you will need equipment, namely small dumbbells that produce the sounds of maracas, in addition to an interesting addition to the music, they increase the load on the muscles.
Pilates. Unlike the classics, there are smoother movements with concentration on breathing, but at the same time you are still dancing.
Sentao. Here for classes use a chair as equipment, such training is suitable for more advanced athletes.
Step. From the name it is clear that during the class a step platform is used. That allows you to increase the load and diversify the training.
Aqua. This type is suitable for those who have problems, for example, with joints. Training in water allows you to minimize shock loads and reduce the risk to the body, while the muscles work no less.
Tone. All movements are adapted for a better impact on problem areas and weight loss, often small dumbbells are used for additional load.

Technique of performing 5 basic movements

Double Step

Execution technique

Stand up, making sure your back is straight.
Take a step to the side with your right foot and then bring your left foot in.
Repeat another step to the side, bringing your foot to the toe.
Add movement with your hips.
Do the same to the other side, changing direction every two steps.

6 Count – Count 6

Técnica

Stand up, making sure your back is straight.
Step to the side with your right foot, step on the spot with your left foot.
Then put your right foot.
Repeat everything with the left leg.
Then add hip movements. Bend your knees slightly.

Salsa Back – Salsa Back

Técnica

Stand up, making sure that your back is straight.
Take a step back with your right foot, don’t put your left foot in and step on the spot.
Then bring the right foot back for two counts.
Repeat with the other foot.

Basic – Basic step

Técnica

Stand up, making sure your back is straight and your legs are together.
Touch the floor with the toe of your right foot, bring your foot back to the starting position.
Then make a touch of the floor with the toe of your left foot and bring your foot back to the starting position.
Add a slight forward tilt to the step and ease of movement when pushing off.
Then try to “spring” a little.
Add some hip work to the movement.

2 Step – 2 Steps

Técnica

Stand with your back straight and your feet together.
Put the working (right) foot on the toe, “stomp” the toe of the working foot in place.
Then add a hip movement to the side of the right leg.
First practice the movement with the right foot, then repeat everything with the left.

Dance, like sports, is life. Learn to enjoy every moment, whether it is training, routine or work. Zumba classes will add color to your routine and make you healthier.