Zumba: what is it, training and the choice of clothes

On the vastness of the World Wide Web, you can easily find a huge number of descriptions of various methods of getting rid of excess weight. One of these is a fitness program with an original and striking name "Zumba".

Zumba itself is a dance form of fitness, based on the movements of the most popular Latin American style dances. It originated in Colombia and has spread at a record pace almost all over the world. The founder of this direction of aerobics was Alberto Perez. It was he who organized the first class of Zumba-Fitness back in the 90s of the last century.

According to Perez himself, the emergence of a new type of fitness training was an accident. He recalls that one day he forgot special audio recordings for aerobics classes. As a result, Alberto had to teach lessons with merengue and salsa. This is how, due to a combination of circumstances, an innovative and unique method of group training arose.

It should be noted that Zumba is not only an effective way to lose weight. These occupations have a positive effect on the general condition of a person and cheer up... According to the available information, this type of training improves the functioning of the cardiovascular system and is an effective prevention of many serious diseases.

The brainchild of a Colombian dancer and choreographer, born in 2001, is now actively popularized. This system harmoniously combines elements of such dance styles as:

• merengue;
• samba;
• mambo;
• flamenco;
• salsa;
• hip-hop;
• belly dance.

This cocktail gave Zumba a reputation one of the most effective and interesting types of group training, including for the fight against excess weight. Today it is distributed in almost two hundred countries around the planet. The name of the fitness program can be translated into Russian as "Move quickly, buzz."

Naturally, the question arises why zumba has become so attractive to many men and women around the world. The thing is that we are not just talking about another dance fitness program for the formation of a chiseled figure. Zumba is a symbiosis of training and fiery dance to help you stay in great shape. A unique technique allows you to dance for your own pleasure and at the same time work out the vast majority of muscles without exhausting yourself with endless repetitions of the same type of movements.

In addition, dance training is an effective anti-stress agent. Most people feel confident and motivated after class.

Most Zumba Fitness workouts last from 45 minutes to an hour... Each lesson starts with the most active warm-up, and stretching is its final stage. Everything happens to the appropriate dynamic music. The standard program includes 8-10 Latin American songs. Moreover, each of them has a unique choreography. It is worth noting that the latter is as simple as possible and consists literally of several elementary dance movements, combined into ligaments that are repeated throughout the song.

In the schedules of sports clubs, you can now find more than a wide range of different workouts, which are types of zumba. It is often very difficult for beginners to deal with this abundance. So, today there are the following types of dance fitness programs Zumba.

• Classic - is mainly focused on beginners and combines both active and quieter movements. In this case, almost all muscles are involved.

• Toning - classes involving the use of additional loads in the form of dumbbells and aimed primarily at strengthening the muscles of the thighs, arms and press. The program has established itself as an effective tool for modeling a figure.

• Sentao - workouts with increased intensity. In this case, a chair is used to maximize the load on the muscles, mainly in the upper body.

• Gold - dance fitness for the elderly with age-appropriate loads.

• Strong by zumba - a program for more advanced visitors to fitness clubs. In this case, it is physical exercises (partly charging elements) that are put at the forefront.

• Step - a kind of zumba, involving the use of a step platform for the active use of the leg muscles.

• Zumba in the circuit - the so-called circular fitness training with strength elements, contributing to rapid weight loss.

• Aqua - classes that are held in pools and are aimed at people with contraindications to classical dance training.

• Zumbini - lessons specially designed for young children and containing elements of systems for early development.

• Kids - training programs for children from 4 to 11 years old.

• Zumbatonic - joint training for children from 12 to 15 years old and their parents.

• Continental Is a versatile variety of zumba that combines many dance styles.

The considered type of dance aerobics attracts people not only with incendiary Latin American rhythms. In addition, zumba has a fairly wide range of undeniable benefits and can be useful to many people. In particular, programs like this are being developed as popular and effective cardio workouts. They are a kind of analogue to aerobic exercise that stimulates the function of the heart.

According to overwhelming reviews, one of the top benefits of taking a Zumba program is effective fight against extra pounds... Training with loads on different muscle groups contributes to rapid weight loss. At the same time, the general condition of the body is improving, including the psychological one.

There are a number of important factors to consider when thinking about how many calories you can burn in one session. First of all, you need to remember that a person's energy consumption does not depend on the conditions of training. On average, in one hour of intense dance exercises according to the zumba program, it is possible to get rid of 500 kcal. Hence, such training in terms of effectiveness is equivalent to 1.5 hours of jogging or 2 hours of horseback riding, which, in turn, is clear evidence of effectiveness.

It is important to remember that this workout is not only a way to lose weight quickly. Such activities allow you to literally create a dream figure with a minimum of time and maximum effect. Incendiary dances within the framework of a program thought out by experienced specialists make almost all muscles work. This has a positive effect on the physical fitness and health of a person.

Evaluating the effectiveness of zumba and comparing it with similar indicators of other methods, it is necessary to highlight the following indisputable advantages:

• workouts contribute to intense weight loss and body sculpting;
• almost all muscle groups are evenly loaded;
• representatives of all age categories can engage in dance fitness due to the presence of a wide variety of programs, including those suitable for retirees;
• lack of requirements for physical fitness, which makes the training system accessible and effective for beginners;
• classes can be held almost anywhere;
• Zumba provides a positive energy boost and relieves depression.

Despite all the advantages listed above, like any other form of physical activity, Zumba dance fitness has a number of significant disadvantages. First of all, the following points should be attributed to the most significant disadvantages.

• A sense of rhythm is required, as well as a love of music and dance in their various interpretations. On the one hand, we are talking about a fairly simple choreography. However, zumba is primarily a dance program, and the listed qualities will be simply necessary for its effective development.
• In order to remember all the movements and achieve maximum results, you will have to attend classes regularly and try to avoid long breaks.
• Such training will not be relevant for professionals. The thing is that they are not able to provide them with a sufficient level of stress. As practice shows and reviews testify, Zumba-Fitness is the best solution for those who want to lose weight. This does not mean intense cardio workouts. At the same time, a lot depends solely on the instructor.

Among other things, it is necessary to take into account the presence certain contraindications. Classes are held at a fairly fast pace and therefore require a corresponding expenditure of energy and physical strength. This can have an extremely negative effect on the condition of some people. It is recommended to approach the choice of dance training with extreme caution in the presence of such diseases and contraindications as:

• varicose veins and pathology of the musculoskeletal system;
• injuries and hernias, regardless of their location;
• oncology;
• disorders of the nervous system;
• hypertension and diseases associated with the brain;
• cardiovascular pathology;
• pregnancy.

In some cases, admission to classes is possible, subject to consultation with doctors. In this case, we are talking about such a type of workout as Aqua Zumba. Among other things, it should be remembered that in case of the slightest discomfort, the exercise must be stopped immediately. This also applies to absolutely healthy people who do not have the listed contraindications.

To understand exactly how Zumba fitness differs from most other training programs, it should be noted that we are talking about a whole complex of movements borrowed from many popular dance styles. And the musical accompaniment, the list of styles of which includes rock and roll and jazz, will help you to maximize your freedom in the course of classes.

Zumba is a unique and effective combination of dance and strength training, which together form the basis of a fairly dynamic workout with minimal fatigue. It can be called one of the most emotional areas of modern fitness. An integral part of every lesson is a surge of emotions and a charge of positive energy. The program completely excludes monotonous mechanical repetitions of the same exercises.

One of the main advantages of such activities is absence of pauses associated with learning complex dance movements and their combinations. Basically, you need to repeat the actions of the instructor and let the music control your body. Each group lesson does not resemble training, aerobics, tai-bo or ordinary steps. Outwardly, such activities are more like dancing in a club. And the key to the success and popularity of the method is the simplified choreography, modern musical accompaniment and the professionalism of the instructors.

Many people are interested in the effectiveness of this type of training in losing weight. It should be borne in mind that with a competent approach, impressive results can be achieved both in the gym with an instructor, and at home in the course of independent studies. The average duration of one workout is about an hour, during which you can lose the maximum number of calories. But with the same number of sessions, the effect will be individual, since it depends on the following factors:

• nutrition (even lax diets can significantly improve results);
• selection of a zumba fitness program;
• training intensity and level of load;
• the correctness of all exercises;
• physical form.

A person weighing about 65 kg manages to get rid of about 450-500 kcal in one lesson. At a similar pace, in record time, you can reduce weight and significantly adjust your figure. Some people manage to lose up to 6 kilograms in the first month of regular training.

You can easily find statistics on the numerous websites of fitness centers and dance schools that have zumba in their programs. However, it is often an advertisement for the purpose of attracting customers. Do not blindly believe that classes allow you to:

• literally in a matter of weeks get rid of all fat on the body;
• lose up to 900 kcal in one workout;
• completely normalize metabolism and eliminate the risk of excess weight in the future;
• guaranteed to get rid of 5, 7 and even 10 kg monthly.

Such claims are exaggerated. Based on this, it is strongly recommended to objectively assess your capabilities and soberly perceive the potential effect of dance training. The real results that the described technique allows to achieve include the following points:

• muscle strengthening and body shaping;
• gradual weight loss (with proper nutrition);
• motivation provided by group lessons;
• dance training is a source of positive emotions and allows you to get rid of depression;
• excessive load on muscles, joints and ligaments is excluded;
• the risks of injury are minimal.

Many who make a choice in favor of Zumba fitness want to quickly get rid of those extra pounds. The maximum effect in this direction allows you to achieve the ability to use almost every muscle in the dance. It should be borne in mind that some programs target specific muscle groups. The purpose of the exercise is to strengthen, for example, the legs, hips, back or arms.

It's no secret that aerobic training has long been proven effective. Zumba in this regard compares favorably with many other techniques. Dance fitness allows you to combine business with pleasure. As a result of such activities, the appropriate mood is provided. In parallel, Zumba-Fitness allows you to develop the following qualities that help make the training process effective and rapidly lose weight:

• flexibility;
• plastic;
• coordination of movements and a sense of rhythm;
• endurance.

Regular and intense zumba practice guaranteed to have a positive effect on the cardiovascular system. Parallel the work of the respiratory system improves and calories are actively burned. This last point is key for many newbies. As noted, an hour of dance fitness in one of the Zumba programs is equivalent to 1.5 hours of running, 2 hours of horseback riding, and a minimum of 45 minutes of jumping rope.

Active and fast movements stimulate metabolism... As a result, the process of losing calories continues for some time after the end of the workout. Some people manage to achieve noticeable results after the first 5-7 sessions. However, according to some reviews, weight loss is observed throughout the body. As a result, it is possible to acquire a good figure relatively quickly.

First of all, it is necessary to recall that zumba refers to sports. She naturally requires appropriate clothing, footwear and accessories. However, in the situation with the considered type of dance aerobics, there are no strict prohibitions and restrictions. Moreover, before attending the first classes it is recommended that you familiarize yourself with specific recommendations regarding the selection of equipment.

It is important to remember that one of the main features of Zumba is maximum freedom... For this reason, when choosing a form for training, you should take into account that it should not even limit movement to a minimum. At the same time, things should correspond to the image and goals of the training.

Hence, clothes should be loose, comfortable and preferably bright, that is, part of the image that emphasizes the figure.

Studying the range of goods offered by specialized stores, it is recommended to focus on products made from natural materials. Garments made from high quality fabrics will provide adequate comfort during your workouts. This also applies to the choice of footwear.

When choosing clothes, you must remember about such a negative point as the possibility of irritation. Zumba is an intense exercise, so you will inevitably have to sweat during the session. Taking into account the record popularization of this type of fitness, whole lines of appropriate equipment began to appear, which include clothing, shoes and all kinds of accessories. When designing them, designers try to adhere to a common style, which, in turn, emphasizes all the features of Zumba.

In the vast majority of cases, a dance fitness kit includes a T-shirt, T-shirt or top of any cut, as well as loose shorts, leggings or capri pants. At the same time, the shoes should be lightweight and comfortable.

When preparing for sports, you should pay attention to every little detail. It would be more accurate to say that there should be no trifles in such a matter. And we are talking, in particular, about the right choice of underwear. In a zumba situation, the vigor of all dance moves must be taken into account. Naturally, preference is given to exclusively natural, strong and high quality fabrics.

The choice of suitable footwear deserves special attention. Experienced athletes and instructors advise you to consider two options. In the first case, we mean high-quality sneakers with shock absorbers. An equally good choice would be special footwear for aerobics.

An equally important point is the selection of accessories. In this case, we are talking about wristbands, bracelets and other irreplaceable attributes of any athlete. Specialist stores are now able to offer more than a wide range of related products. You will not need any special sports equipment for practicing zumba. An exception may be step platforms and dumbbells, used by those who are engaged in dance fitness on a regular basis.

As noted above, Zumba Fitness belongs to the category of cardio training, therefore the duration of the lesson is 40-50 minutes. It is known that in the first 20 minutes of physical activity, the body actively consumes glycogen from the liver. Subcutaneous fat begins to be burned only at the next stage. Another important point is the maximum duration of each workout, which should not exceed one hour, which is considered the optimal and most comfortable time for intense exercise.

All varieties of zumba are designed with a number of important points in mind. So, each workout should be a symbiosis of the simplest ligaments of Latin American-style dance movements and physical exercises. In this case, it is taken into account that loads increase gradually. This understanding is most relevant for beginners who mistakenly seek to imitate more experienced group members.

There are a number of basic Zumba movements that anyone who has opted for this type of modern fitness workout will need to master. Once again, it is worth recalling that they are all distinguished by maximum simplicity and will be within the power of almost everyone. Learning the movements does not require significant time expenditures.

"Turn and lunge":

1. legs are shoulder-width apart, and arms are extended along the body;
2. left foot on the heel, arms bent at the elbow joints;
3. lunge with the right foot to the right and also on the heel;
4. the left leg is attached to the right;
5. the body rises on toes with a turn to the left.

"Step and clap":

1. starting position - feet shoulder-width apart, arms along the body;
2. a step to the right, accompanied by a clap of your hands;
3. the left leg is put in and again clap;
4. repeat;
5. all these movements are carried out to the left.

"Twist":

1. take the starting position described above;
2. arms bend at the elbows;
3. the weight is transferred to the heels, and the body turns to the right;
4. roll from heels to toes with a turn of the body to the left;
5. movements are repeated in the opposite direction.

The listed basic zumba movements can be combined in different ways during training. Naturally, this is not a complete list of the dance elements that underlie this unique program. However, having mastered these elementary movements, it is possible to provide the necessary and at the same time safe load practically for the whole organism.

Now you can easily find recordings of lessons and detailed instructions compiled by experienced specialists and containing appropriate recommendations.

Taking into account the simplicity of movements, which anyone can learn, zumba fitness can be practiced both in the gym and at home. However, the first option is preferable since we are talking about group lessons. But in practice, not everyone, for one reason or another, is ready to start dancing in public, even if it is made up of like-minded people. So, some may be ashamed of the fact that they cannot repeat the movements after the instructor the first time.

In such situations, it is best to start your acquaintance with dance fitness on your own with the help of appropriate training videos. By the way, do not forget about such an important point as physical fitness. Some beginners feel like a squeezed lemon literally 30 minutes after starting a workout. As a rule, everything will return to normal after a few sessions.

For beginners who are just taking their first steps in dance fitness, it is necessary to take into account the specifics of such collective activities. Groups are often quite numerous. In accordance with the statistics, representatives of the fair half of humanity visit more zumba. However, more and more often in such training, you can find the stronger sex.

When deciding to go to your first Zumba lesson, you need to be prepared for the fact that the lesson will last 45-60 minutes. Moreover, it consists of the following stages:

• warm-up and stretching to prepare the body for the appropriate stress;
• working out already familiar ligaments and learning new dance movements shown by the instructor, who must explain everything in detail;
• the main and most dynamic part of the workout, which is a bright and fiery dance in the Latin American style;
• the final stage (stretching), which allows you to calm and stretch the muscles after an intense load.

Simple zumba movements are most often ligaments consisting of squats, pivots, leg raises, and claps. At the same time, more experienced athletes and instructors give beginners the following recommendations.

• Clothes and shoes, as already noted, should be as comfortable as possible and not hindering movement.
• You should not eat anything at least 2 hours before class to avoid bouts of nausea and vomiting.
• On the day of training, it is better to refrain from drinking coffee and energy drinks. It must be remembered that zumba refers to cardio training and aerobic exercise, and these stimulants can negatively affect the heart.
• In the first lessons, it is better to first copy the movements of the legs, gradually connecting the arms and upper body.
• Do not be afraid to take a seat in the hall as close to the mirror as possible, so that you can better see not only the instructor, but also yourself. In this way, it will be faster to correct mistakes and master all the movements. Naturally, at home this will not be a problem.
• You should be calm about failures in the first trainings.After a few sessions, everything is guaranteed to start working out.
• It is required to attend lessons regularly. If their goal is to get rid of excess weight, then they will have to do it at least 2-3 times a week.
• Drinking plain water during exercise is highly recommended to prevent dehydration.

Taking into account the simply record and constantly growing popularity of zumba, on the network you can easily find a huge number of descriptions of this type of fitness and, accordingly, reviews on it. Of course, there are dance fitness fans and those who do not fully share their optimism. Analyzing the reviews, one can understand that many, with the help of such training, expect to quickly lose those extra pounds. And since not everyone succeeds in this, negative publications appear quite predictably.

In fairness, it should be noted that there are much more positive reviews on the net. So, people focus on the benefits of group activities. An equally important factor is the presence of a dance component. Many argue that they visit Zumba solely in pursuit of a charge of positive emotions. You can find reviews, the authors of which recommend this kind of fitness as a "boring cardio workout".

But, despite all the advantages, negativity cannot be avoided. Some people find it difficult to remember even the simplest movements and as a result they become bored and uninteresting to continue with the group. Often one has to deal with insufficient physical training, which is why a person is not able to dance dynamically for an hour.

Zumba fitness has good prospects, and, therefore, this direction will continue to develop. The combination of elements of popular Latin American dances and aerobics is relevant for many women and often men who are far from regular sports. One of the main advantages of Zumba is motivation due to the large number of group members.

See the following video for how to properly follow the basic steps of Zumba Fitness.