Rating of the best dances for weight loss in 2024

Many girls use a variety of dances instead of diets for weight loss. But such a substitution without proper nutrition is only a delusion. Of course, movement helps relieve stress, strengthen muscles, and also burn calories. But dancing without changing your diet will only help those who do not overeat. If you follow a diet and dance, then weight loss will happen quickly and efficiently. If you do not know how to choose the right dance direction or what contraindications there are, then you should stock up on a list of the necessary information.

Who is suitable for various types of dances for weight loss?

If you do not know where to start, then you should decide on the direction. Many might say that dancing is for everyone. But you shouldn't be so optimistic, because this sport takes a lot of energy, and not everyone is endowed with a sense of rhythm.
There are a number of contraindications that may affect the selection criteria and not be suitable for health:

1. Various injuries of the spine, knees and hip joints;
2. Osteoporosis;
3. Chronic tiredness or overtraining;
4. Nervous system problems such as epilepsy.

In this case, it is better to choose a slower tempo, as well as a less loud soundtrack. For everyone else, you can simply select a certain type for your character and temperament. When you do not miss a single class, you can get a good effect on the way out.

Weight loss rules for dancing

Among the basic rules are those related to the diet. It includes:

1. The calorie content of each day should be in the amount of the total daily energy consumption and you need to add 400 more calories to it. Thus, on a training day, you will consume 400 more calories, but at the same time use them, and on any other day, the calories will be different. This will allow the body to actively lose weight because it will not be able to adapt to a certain diet.
2. The diet should contain up to 40% protein products. Very often, dancers keep a proportion of 60% carbohydrates, as well as 20% fat and protein.
3. It is always necessary to continuously work in the fat burning heart rate zone. This is very good for stage dance, but if you learn new steps and lines, the pace will be slow.

How to start dancing?

Many beginners first start practicing with a disc with a fitness program with dance elements. This is a good option when you want to decide on one direction or another.But usually only those people who are accustomed to a certain style of music and respect the culture in general go to dance.

If you love tango, and everyone goes to belly dancing, then it is better to choose what your heart calls you to. If you do not know what is best for you, then you can try different styles and determine as you go along.

But, in addition to this, dancing solves a fairly common problem for everyone who is losing weight - this is stressful overeating. When you eat too much, it is best to do strip plastic, ballet or oriental dance. In addition, you can try to distract yourself with yoga, as well as psychotherapy.

Some types of dances for weight loss

Zumba

Zumba is a direction that represents a set of fitness exercises combined in dance. This is quite a fun process, because you will only hear Latin and European disco hits. You can move as you like, because there is no definite choreography there. The instructor will show you one of the movement options, and you will already perform it as you like. Here, in addition to steps to the sides, as well as back and forth, you will not make any jumps, so you will not be able to get confused.

To start losing weight, you need to dance for at least 200 minutes a week. You only need 3 hours, and also 20 minutes of walking after each workout, and the fat will start to go away. With a balanced diet, you can also reduce the time it takes to reach your goal. When you get a little used to Zumba, you can add a few more lessons already with weighted and workouts.

• Zumba has several exercise classes. This allows you to be useful by working through all problem areas;
• During the dance, you will squat, lunges, and stand on your toes. All this tones the muscles of the legs and buttocks;
• Thanks to the movement of the body, you can improve your posture, as well as use the press;
• For more experienced dancers, there are dances with weighted maracas;
• Accelerated fat burning. In one hour, you can burn 400 calories, which is quite comparable to working on a cardiovascular machine. In addition, the load here is more interval, which allows you to burn fat not only during training, but also after it;
• Accelerated addiction, because with regular training it will not be difficult. In 34 weeks you will learn all the movements and be able to enjoy dancing;
• Ease of exercise.

• Not all cities have Zumba training classes.

East Dance

This look is suitable for those girls who have a special temperament and a positive inner attitude. This is one of the most feminine options that will not be difficult in terms of choreography. You just have to gradually increase the loads and their intensity. You cannot get hurt or any physical overload here.

In any case, it all starts with a warm-up, which smoothly turns into stretching and practicing the most running movements. Here you can develop plasticity in yourself, as well as add stress to the muscles of all parts of the body. Some will think that such a dance is suitable for girls who have curvaceous forms and there is no point in dancing. In fact, this is not the case. If you eat a lot of sweets, fruits, fried foods, then weight gain, of course, will threaten you. But if you follow the right diet, then you can not only lose weight, but also correct the proportions of your body.

• You cannot get injured;
• Anyone can handle;
• You can practice for free at home.

• Not burning enough calories.

Reggaeton

This fiery dance came from Panama and Puerto Rico, after which it became widespread in Latin America. To date, the dance has reached our country. Unlike other types, it has a hard and fast pace, so prepare to sweat in class. The main load goes to the hips, buttocks, and also the legs. And if you want to pump up all these body parts, then you should choose this particular dance.But at the same time, many people compare this type of load with cardio training. If you need bright and positive emotions, then this choice is just for you.

• It brings the body into shape well;
• Cheers up;
• The dance is effective.

• May not be suitable for some types of people.

Argentine tango

This dance is performed only in pairs and contains clear and sharp movements. The music is usually rhythmic because the dance originated in Buenos Aires and has been categorized as Latin American. Today there are 7 varieties of this dance, and they differ in tempo, complexity of steps, turns, as well as the degree of contact between partners. Now many dance schools offer to teach any person this dance, because the direction is incredibly popular.

In addition to the fact that tango is beautiful, there is also a sense to heal with the help of these movements. Very often, dancers lose weight right from the first lessons and do not even notice it. Excess weight here will simply interfere with supports and rotations. Vigorous tango lowers the same amount of calories as running. In addition, coordination, attentiveness develops, and all this allows you to tone all muscles. And if you decide to go to study such dances with your partner, then this will strengthen the relationship, as well as learn to trust each other.

• Fat burning occurs after the first session;
• Acquiring a pleasant mood;
• There are no difficult elements to dance.

• I need a partner.

Slimming strip plastic

Strip plastic classes will help you lose weight, while giving your figure the necessary curves and beautiful lines. After all, it will never be superfluous if you want to restore shape after childbirth or cope with the hated fat. Sports activities will allow you to get rid of 500 calories in 1 hour. In addition, the body will constantly be in good shape, which will make it easy to cope with problems. And when you start constantly practicing this type of dance, you can tighten your skin, make muscles elastic, remove cellulite, and also remove extra centimeters from any part of the body.

One of the features is that you will never overwork, because your body itself will feel when you need to rest and when to pick up the pace. Everyone knows that excess weight comes from seeking comfort in food. It is precisely the strip plastics that will help to develop hormones of happiness, which will replace some meals.

• Increased immunity;
• The beginning of a healthy lifestyle;
• Sense of rhythm;
• Feeling of your body;
• Emancipation;
• Self-confidence;
• There is no way for the body to get tired.

• Not found.

Salsa

This is another dance style that will allow you to lose weight. There is a lot of controversy about this direction, because many talk about the impossibility of losing weight using this method. But there are still examples of cases where people lost weight while dancing. Salsa is a fiery dance that came from Latin America. The thing is that the load will help fight body fat in all problem areas.

Losing weight by 20 kg will not work, but you can still lose a few extra ones. Today there are several options for salsa classes. You can practice at home or in the studio at any time convenient for you. If you decide to do this particular sport, then you need to look for a partner. In some clubs, dances are practiced without men, when one of the women performs the male part, and the second female, after which they change.

• You can burn 600 calories;
• Incendiary dance;
• Great mood from the performance.

• I need a partner.

Some features when practicing dancing

Among the features are the main ones that will help you during the dancing process:

1. Clothing. The main feature will be a free style with sporty elements.Clothes can be absolutely anything, from shorts to elongated sweaters. Shoes are best taken in the form of sneakers. Your clothes should not interfere with your studies in any way and should be made from natural materials. In addition, it must absorb all moisture, as well as conduct good air circulation.
2. They have no restrictions on age, body size, sex, and level of training.
3. Simplicity and ease in many directions of dancing allows any beginner to learn to dance and fit into a certain group in a short period of time.
4. Almost all types of dancing are not only a way to lose weight in the studio, but also a good way to tighten your entire body and give it incredibly beautiful proportions.

How much does dancing cost?

This question cannot be answered unequivocally, because all directions will be completely different in price. It should be borne in mind that ballroom dancing classes will cost more than lessons in street directions. The average price is approximately 1500-2000 rubles for 1 month.

How many calories can you burn?

Each of the dances is different in its effectiveness. The table below shows the calorie burn rates for 1 hour of intense exercise.