“Dance while you are young,” Oleg Gazmanov and his son insisted in a sing-song voice in the 90s, and fitness gurus are advised to dance in order to maintain youth, vigor and health. We tell you how different dance styles were adapted for training and where to find online options.
One of the founders of dance training, perhaps, can be considered the famous Jane Fonda. It was she who set the trend for jumping in front of the TV screen in leggings, swimsuits and stripes on her head – energetic swings of legs and arms, simple combinations of steps, jumps, bends and other movements were designed to keep the figure thin and flexible.
And we must pay tribute to the author – with regular training, such aerobics work, because in their 82 Funds in a slender body and good spirits, most of us will easily win.
Aerobic exercise is at the heart of almost all dance training. It increases the pulse, makes us breathe more often, which speeds up the processes in the body, fat is burned more intensively, and tissues are better saturated with oxygen. With a reasonable approach, the cardiovascular system also heals.
In one workout, it is quite possible to burn from 250 to 400 kilocalories, which is quite enough to start losing weight – the main thing is that training should be regular, several times a week, and not occasionally.
But once you get used to it, it will become easy to maintain discipline, because dance training will improve your mood and amuse even the most gloomy. For this ability, they are often called an excellent weapon against stress, which is sometimes too much in life.
You also start to think better after regular training, because you have to work hard on memorizing movements.
Due to the variety of movements, dancing strengthens not only all large muscle groups, but also small ligaments, as well as those muscles that are very difficult to reach while sweating on simulators. In addition, they develop coordination, improve posture, help restore the correct position of the spine and strengthen the ligaments around it.
At the same time, dancing is a rather gentle type of load, so almost anyone can do it, most importantly, start gradually. It’s funny, but after regular training you also start to think better, because the head also has to work hard on remembering the movements. Well, as a bonus to the positive effect of this type of physical activity, plasticity, grace and the opportunity to show off your dancing skills at a party are added.
There are quite an impressive number of types of dance training: hip-hop, bodyballet, tabata, zumba, strip plastic, step aerobics, latin – you can list for a long time. In addition, many fitness clubs hold original classes that combine different types of dances.
If you want to start from the beginning, then it will come in handy , which contains Jane Fonda’s workouts – in them she speaks English, but the movements will be clear to those who do not know English. Classes start from the first, the simplest level and gradually become more difficult.
A funny Dance-Mix workout is led by Natalia Savkina on the channel of the X-Fit club network, wearing shoes with impressive heels. Of course, you can practice in sneakers or even barefoot, but if you want to increase the load on the muscles of the legs and work on the stabilizer ligaments, then you can follow her example.
On the “Academy of Dance” seems to have everything you could wish for: there is tango, classical choreography, oriental dances, and even hip-hop. At the same time, lessons in stretching, yoga and Pilates will come in handy, and especially for those who are serious, the twine school.
Finally, World Class on their channel compiled a playlist of dance workouts – each lasting from half an hour to 55 minutes. There are both energetic and smoother ones, so beginners will be able to do it too.