What is Zumba? 12 main types of fiery dance

Hearing the funny word “Zumba”, associations immediately arise with fiery Latin American dances - rumba, samba, mambo. But what is it really? Ritual dances of African tribes? A spell in the ancient language of the Taino Indians - the indigenous inhabitants of Cuba? Or maybe this is the name of a funny character from a cartoon?

Translated from Spanish, “zumba” is a bell, a rattle; ringing, crackling, buzzing; mockery, joke. And it was this word that fitness instructor Alberto Perez decided to name the training program he invented to the bright rhythms of Latin American music.

What is Zumba in fitness?

Unlike the South American rumba, whose history goes back about 100 years, Zumba is a fairly young “dance”. The main idea of this fitness program is a healthy lifestyle combined with active training to the rhythm of dance music.

Zumba is an effective system for maintaining muscle tone:

Firstly
, the training is carried out to the rhythms of popular Latin American music, which guarantees an excellent mood and a positive attitude.
Secondly
, Zumba is a group class, thanks to which energy impulses are transferred from one participant to another, thereby providing a more effective result.
Thirdly
, a “cocktail” of the most popular fitness movements and elements of hip-hop, tango, as well as incendiary African and Latin American dances, helps to engage all muscle groups, which, in turn, guarantees rapid burning of calories.

Each training session lasts on average 1 hour. How many times a week do you exercise? It all depends on your preparedness and desire to train - in order to lose weight, once a week, of course, is catastrophically not enough, but to keep your body in good shape is quite enough.

Don't forget that, despite the fun and relaxed atmosphere during classes, Zumba is still a form of fitness, and not just entertainment. Therefore, do not neglect the instructor’s recommendations and make sure that any elements of the dance are performed correctly.

You will understand more clearly what Zumba is when you watch this video.

What is Zumba Fitness Practice?

Zumba is a fitness program that consists of Latin dance moves. It includes a mix of elements of such active dances as samba, hip-hop, salsa, merengue, bachata, cumbia, flamenco and some others.

The founder of the movement was choreographer-dancer from Colombia Alberto Perez in 2001. The name “zumba” translated means “to have fun, buzz, buzz.” It’s interesting that the practice appeared completely by accident, when the choreographer simply forgot to take his playlist on the disk to the training, and he had to practice to Latin American rhythms. The training turned out to be so incendiary and energetic that the dancer was inspired to develop this program. As a result, we have a well-established Zumba movement, practiced in many fitness clubs around the globe.

The classes are accompanied by music, the movements are rhythmic, varied and involve absolutely all the muscles of the body. As a result, people who practice Zumba not only gain a beautiful figure, good health, and a great mood, but can also amaze everyone with their excellent dance technique on any dance floor.

The main slogan of the Zumba method is: “Forget about hard sports and exhausting workouts, go to the party and enjoy life!”

There are several types of Zumba fitness aimed at different categories of people, so that everyone can choose one that is comfortable and suitable for themselves.

Varieties of Zumba

ZUMBA-classic – training takes place to classical Latin American music and includes simple dance movements.
ZUMBA-Toning – small special dumbbells-maracas are used in classes.
ZUMBA - Pilates - includes some elements of Pilates aimed at stretching muscles and plastics.
ZUMBA-Sentao – training with a chair is added to the classic movements.
ZUMBA-Gold - the program is designed for people of mature and elderly age.
ZUMBA-Step – step platforms are used, increasing the load on the legs.
AQUA-ZUMBA – classes take place in the water. This type is suitable for people with spinal problems, heart and vascular diseases, and pregnant women.
ZUMBA-Kids is a program for children from 4 to 12 years old.

Pleasure is the main condition for success

The program does not contain complex movements or intricate dance steps. The workout is more like a fun and free dance party, where everyone just enjoys the body movements.

Any practice aimed at healing and strengthening the physical body carries a certain philosophy for the soul. In Zumba, the basis of success is precisely pleasure, joy, the absence of boredom and monotony.

Although the exercises can be done at home, it is still recommended to practice in groups. In a team, people manage to achieve more positive emotions.

Who is Zumba fitness suitable for?

People who like dancing and know how to feel the rhythm.
For those who prefer active training.
Who doesn't like complex movements and the need to repeat them many times?

Benefits of Zumba

Suitable for people of any build, gender and age.
Exercises have an impact on all muscle groups.
Exercise actively burns calories and gives tangible results in the fight against excess weight.
There is a powerful charge of energy and positivity.
The body gains not only harmony, but also grace.
Gives inner strength and self-confidence.
Increases endurance.
Improves the functioning of all internal organs, improves health and improves immunity.
Suitable for self-study at home.

The dance sequences and movements in this technique are simple, and any beginner can master them step by step. The psychological basis of Zumba is to destroy the stereotype in people “I need to go to this workout”, and to form a new belief and state - “I can’t wait to go to workout again.”

How did Zumba come about?

Oddly enough, one of the most popular and sought-after trends in fitness arose completely by accident.

One fine day, dancer, choreographer and fitness instructor Alberto Perez, coming to training, discovered that he had forgotten the recording of the music to which he usually conducted classes. In order not to cancel the lesson, he took a cassette from his car - sultry Latin American rhythms sounded in the hall, and Alberto masterfully “diluted” the usual fitness movements with elements from his favorite dances - reggaeton, salsa, cumbia.

The group participants liked this extraordinary approach to conducting classes so much that similar training sessions began to be organized more and more often, giving impetus to the emergence of a qualitatively new method in the fitness industry. Moreover, Alberto’s lessons became so popular that Shakira herself invited him to become a choreographer for one of her albums.

In 2001, Zumba became an official brand - the company is actively involved in training licensed instructors around the world.

In 2011, Zumba came to Russia. Today, thousands of participants in group classes have already experienced the benefits and benefits of this type of fitness.

Anyone can become a Zumba instructor - all you need to do is complete a two-day training course, upon completion of which you will be issued a special certificate.

Why Zumba is useful

The main concept of Zumba is continuous movement and a positive attitude. Perhaps it is precisely because of this that bright fitness dance has a huge number of positive qualities:

The bright, incendiary music itself already brings a sea of positive emotions and gives a great mood.
Energetic movements to the beat of rhythmic Latin American music not only do not tire you, but on the contrary, they charge you with energy and positivity.
If standard fitness training is difficult for many people - a feeling of fatigue and loss of strength quickly sets in, then with Zumba the class time flies by almost unnoticed.
One of the main advantages of this type of fitness is that Zumba helps to engage all muscle groups. After just a few active workouts, you will be able to see tangible results - a decrease in body volume and an increase in muscle elasticity.
Dance is a great way to work on your posture, coordination, flexibility and grace, and Zumba is no exception.
Unlike special dance classes, Zumba does not cause any difficulties even for beginners - all movements are as simple and understandable as possible, and repeating them will not be difficult.
The undeniable advantage of Zumba is its enormous health benefits, both physical and psychological. Sultry rhythms not only help you take your mind off the daily routine, but also ensure friendly teamwork, which undoubtedly has a positive effect on your overall well-being and mood.
Rhythmic, almost continuous movements have a beneficial effect on all organs and systems of the body. It has been proven that during Zumba dance the level of the hormone endorphin, which is responsible for pleasure, increases in the blood; metabolism accelerates significantly; blood circulation improves; ensures rapid fat burning in the most “problem” areas.
For those who really want to try, but are embarrassed by their inexperience, there is an excellent opportunity to watch several video lessons at home, practice, and then come to group classes with an instructor.
Currently, there are several main directions of this fitness dance, among which anyone will find what they are looking for: people who want to lose weight or just keep fit, older people, children and teenagers, girls who have recently become mothers and continue to breastfeed baby, etc.

Undoubtedly, Zumba has great benefits for your figure. By reducing fat deposits and increasing muscle tone, the body acquires more graceful outlines, eliminating the possibility of “over-pumping” (unlike strength training).

Another obvious advantage of Zumba is the minimum number of contraindications. Even if for some reason fitness or aerobics are contraindicated for you, Zumba will most likely suit you.

However, there is no need to take risks - be sure to consult your doctor before signing up for training.

Top Tips for Burning Calories

While exercising, just try to have fun and don't worry about calories. The best way to lose weight is to not think about it all the time. You need to find something that will bring you joy and pleasure (except food), and then the extra pounds will go away by themselves.
Make the most of your hands. Zumba for weight loss is a very hot and active dance. During movement you need to use your whole body. By actively moving your arms, you can force your muscles to burn more calories. It's not that difficult, but the benefits can be quite tangible.

Contraindications and disadvantages of Zumba

Despite the huge number of advantages, the active dance fitness program Zumba is not suitable for everyone. Contraindications to attending classes include the following:

Recent surgeries, serious injuries.
Any disease in the acute stage.
Diseases of the cardiovascular and nervous system.
Serious disturbances in the functioning of the musculoskeletal system.
Pregnancy. In fact, the possibility of engaging in any active leisure activity during pregnancy should be discussed with your doctor.
High degree of obesity - in this case, active movements can lead to a heart attack.

Despite the fact that Zumba may initially seem like a very easy activity, in reality it is not so simple:

One of the main disadvantages of this fitness dance is the need to memorize a large number of different movements and the ability to perform them simultaneously (steps, transitions in combination with swatting, arm swings, etc.).
For those who are accustomed to serious strength training, Zumba will seem too simple a workout. In order to somehow smooth out this drawback, you can use small dumbbells during the lesson.

And in order to achieve visible and, most importantly, sustainable results, you need to attend classes regularly.

Among other things, those who have a sense of rhythm and tact, as well as well-coordinated coordination of movements achieve success more easily and quickly.

At the same time, if your hearing and dancing abilities leave much to be desired, do not be discouraged, the necessary skills will come to you during the training process.

ZUMBA FOR WEIGHT LOSS: WHO IS IT SUITABLE FOR?

There are many varieties of Zumba. At the moment, there are programs for almost any age, gender, level of training, and they are adjusted to the goals and individual characteristics of each student. Any workout within the framework of Zumba for weight loss is suitable for almost everyone, but it is worth considering their features for greater effectiveness specifically for you:

If you are a supporter of general exercise, want to focus on the cardio component, prefer to work exclusively with your body weight, or are just getting acquainted with Zumba, the classic option is more suitable for you - Zumba Fit or Zumba Basic. This is the most common direction of Zumba; it can be seen in the schedule of every dance school or fitness club. For training, no special room, no special equipment, no special clothing is required;
if you prefer to dance, you are fond of oriental and Spanish music, or you want to focus on strengthening your abdominal muscles and plasticity, you can give preference to Zumba Oriental or Zumba Tango;
If you want to combine cardio exercise with strength training “2 in 1”, speed up the process of losing weight and strengthening your body, then you should pay attention to Zumba Step (trainings are carried out using a step), Zumba Tonning (classes are held with special dumbbells) and Zumba Pilates (alternate classic Zumba exercises for weight loss and Pilates). If your fitness level is already high, programs such as Zumba Strong or Zumba Hard may be suitable for you;
If your goal is to strengthen the cardiovascular system, increase overall body tone, increase the load on the muscles while reducing the load on the joints, the best option for you is Zumba Aqua. In addition to physical activity, contact with water calms, relieves stress, and a calm and happy person will never worry and cope better with food restrictions and resist temptations and stress, which enhances the effectiveness of such Zumba for weight loss.

When choosing a workout, you should also focus on the age category.
Zumba Kids and Zumbini programs were invented for children. The training takes place in the form of a game or a children's party; children will not get bored with such activities and they will not even notice that they are playing sports. For active people of golden age, the Zumba Gold program is offered. This program focuses on a positive psychological attitude, overall strengthening of all body systems and improving the quality of life. Zumba for weight loss such programs are only secondarily, the main goals here are the general improvement of the body. No matter how universal Zumba is, there are still categories of people for whom Zumba for weight loss is contraindicated. Pregnant women and people with heart disease should not do Zumba. Varicose veins, high blood pressure, and bone tissue pathologies are also contraindications to active sports and fitness. People with a lot of excess weight should approach such training very carefully. It is better to consult a doctor and trainer, choose individual classes or start with more suitable physical activity.

Also, Zumba training for weight loss may not be interesting or ineffective for those who are not ready to attend classes regularly, are not “friendly” with music and rhythm, or are accustomed to serious physical activity. The last category of students can simply be charged with positive emotions on Zumba. And if you combine Zumba classes with strength training, using dance as a warm-up, then the progress from such a symbiosis will be guaranteed to be more noticeable than with just strength training.

Zumba for weight loss is a universal type of exercise that satisfies the needs of even the most demanding clients. There are no secrets - everything has been researched and scientifically proven. This means there is no reason to doubt or fear. It's time to sign up for Zumba for weight loss and good mood!

TO THE LIST OF ARTICLES

Main directions of Zumba

In order for everyone to be able to choose a suitable dance program for themselves that will ensure quick achievement of the desired result, several types of Zumba have been developed:

Zumba Classic
. This is where it all started: classic Zumba is a rhythmic dance to fiery music in the style of salsa, reggaeton, tango, etc.
Zumba Toning
. This type of fitness dance involves the use of small dumbbells, which not only increase the load, but also make sounds similar to the sound of maracas.
Zumba Pilates
combines the main characteristics of these two fitness areas: the dance is necessarily accompanied by proper deep breathing, all movements are smooth and deep.
Zumba Sentao
. This variety is more suitable for experienced people who have been attending Zumba classes for a long time or at least have experience in dancing. The main idea of Zumba Sentao is dancing with a chair.
Zumba Gold
. This program is designed specifically for older people who prefer an active lifestyle.
Zumba Step
. As in step aerobics, Zumba-Step uses a special platform and actively uses various types of stepping movements.
Aqua Zumba
. In order to maximize the load on all muscles without harm to health, fitness dancing classes are conducted in water.
Zumba Kids –
Zumbatomik (children from 3 to 11-12 years old), Zumbini (kids from 0 to 3 years old). These programs are designed specifically for the little ones - they fully correspond to the capabilities and needs of children in physical activity.
Eastern Zumba,
in addition to Latin American rhythms and hip-hop, also includes oriental dances.
Circular Zumba
. This type of fitness dance is ideal for beginners - in it dance movements alternate with exercises (squats, push-ups, bends, etc.).
Zumba Continental
arose due to the widespread popularity of this dance. Its meaning is that the program includes elements of folk dances of a certain country or region.
Tonus Zumba
is ideal for weight loss - all dance elements are clearly adapted to target problem areas, and small dumbbells are used for greater effectiveness.

Which type of Zumba to choose is up to you. At the same time, do not forget that the professionalism and experience of the instructor is of great importance - a master who has undergone special training and has the appropriate certificate will ensure that the desired result is achieved as quickly and safely as possible.

Some types of Zumba have become widespread, while others are still developing only in certain countries or regions. However, the trend towards the spread of this type of fitness is obvious - gradually instructors offer their students more and more new varieties of this sports dance.

How to dance Zumba, basic movements

While watching training videos, you may think that dance uses a huge number of different movements, which are simply impossible to learn. In fact, the program includes several basic steps, which are combined with each other and are constantly repeated:

Steps to the side with clapping.
Step to the left with your left foot - clap, put your right foot down - clap. Then the same movements in the other direction.
Steps to the side with the body turned on the toes and heels.
Feet shoulder-width apart, turn the body to the right on the heels - lower on the toes, turn the body to the left on the toes - lower on the heels, turn to the right on the heels - lower on the toes, turn to the left on the toes - lower on the heels again. Then the same movements, but in the opposite direction. As a result, you should return to your starting position.
Steps-transitions.
Feet shoulder-width apart, step back to the left with your right foot (as a result, the right foot becomes behind the left), stomp your left foot - the right one returns to its original position. Then we do the same with the left leg.
Hand movements can be very diverse - swings, throws, claps, bends of the elbows, circular movements.

As a rule, after 3-4 workouts, the movements become clear, and the classes become easier and more interesting.

How does group training work?

In order to achieve maximum efficiency in the process of fitness dancing, it is important to follow a certain sequence of training stages:

Warm up. If you neglect this stage of training, there is a chance of getting a serious injury: sprain, dislocation, bruise. Warm-up is aimed at warming up and stretching the muscles, preparing them for more serious loads - warm-up usually takes about 10 minutes.
Repetition of learned movements – 5 minutes.
Learning new movements – 5 minutes.
The dance itself is 30 minutes.
Hitch. The last 10 minutes of the class are spent doing light stretching and relaxation exercises.

The time of each stage may vary depending on the level of preparedness of the students, as well as on the type of Zumba (for example, Circular Zumba most often consists of 3 main stages - warm-up, main lesson and cool-down).

The duration of each lesson is on average 45-60 minutes. In order for the results to not be long in coming, you need to attend training at least 3 times a week.

Reggaeton

Photo: AIF/Eduard Kudryavitsky
This is a frank, provocative and very sexy dance, the basis of which is energetic and rhythmic movements of the hips, chest and shoulders, all kinds of waves and rotations of the body.

Starting position: stand straight, feet slightly wider than shoulders. Soften your knees and bend your lower back slightly. Move your hips forward and backward, alternately taking steps back and slightly to the side, first with your left foot, then with your right.

Hands to the side
Walk back and forth

Is it possible to lose weight by doing Zumba?

As you know, any physical activity to one degree or another helps burn extra calories. Is it possible to lose weight by doing Zumba? Of course you can!

During Latin American fitness dancing classes, all muscle groups are involved, resulting in active fat burning in the most “problem” areas. The training program is structured in such a way that there is no time for rest at all - all 45-60 minutes there is continuous movement, due to which fat begins to “melt”, muscles become toned, blood circulation and oxygen supply to all organs increases. And oxygen, as you know, helps remove waste, toxins, and with them extra pounds from the body.

How many calories are burned during training?

If you believe the reviews, it is quite possible to lose up to 900 calories in 1 hour of Zumba classes. In fact, no one has done research in this area, so it is impossible to say whether this statement is true.

It is known that during an aerobic exercise, on average, 500 calories are burned. Considering that fiery dance fitness classes are in no way inferior in intensity to aerobics, we can say that Zumba really helps you get rid of 500-800 calories in one workout.

If your goal is to lose weight, do not forget that Zumba is not a magic cure for losing extra pounds.

Do you want a beautiful figure? Review your diet, add activity to your daily life, try to lead a healthy lifestyle. And fitness dance will help you achieve your goal as quickly as possible.

What clothes to choose for Zumba

During a fitness dance, you will have to actively move your arms, legs, bend, bend, turn your head, jump, and squat. That's why clothes for Zumba should be comfortable, not restrict movement, but not disturb you and others:

Tight-fitting sweatpants or leggings. Shorts that aren't too wide are also fine.
A loose T-shirt or sleeveless top. For an additional warming effect, you can wear a long sleeve or sports jacket.
Shoes should be as comfortable as possible, so choose good sneakers. Never wear high-heeled shoes, heavy boots, mules, etc.

Zumba – group dance classes. This is one of the reasons why you need to choose clothes for training that are not only comfortable, but also beautiful and stylish: bright colors will come in handy during a fiery dance.

Don't forget about your hairstyle too. Of course, loose hair flying in different directions looks very cool, but, unfortunately, only in music videos.

Think about convenience: it is unlikely that you will be comfortable every minute removing interfering strands from your face and endlessly straightening your hair that has stuck together from sweat. Therefore, gather your hair in a bun or tie a tight high ponytail - it is both stylish and comfortable.

What uniform and shoes are needed for training?

Zumba does not have any clear requirements for clothing. The most important thing is that it is convenient, comfortable and that the clothes do not restrict movement. Also in appearance, bright, cheerful colors, colorful prints and unusual color combinations are welcome.

Girls can choose leggings, shorts or tights for the bottom, and a top or T-shirt for the top. Men usually exercise in tank tops, T-shirts and shorts or tights. The movements in this technique are very active, so clothing should be light and preferably made from natural fabrics so that the body’s thermoregulation system is not disturbed.

Shoes should also be comfortable and light. It is best to wear sneakers or sneakers; for girls, Czech shoes are acceptable.

Tips for Beginners

As in any activity, Zumba is most difficult for beginners. In order not to be disappointed and lose interest after the first lesson, follow these simple tips:

The main thing is not to focus on failure. Few people manage to catch all the movements, remember and perform complex transitions from the first lesson. After 3-4 workouts you will feel more confident.
During your first lessons, try to stand in the front row - as close to the instructor as possible. This way you can better see all the movements and it will be easier for you to repeat them.
Be sure to practice in front of a mirror - this way you can see your movements and correct them if necessary.
If you cannot repeat all the steps at the same time, try to first catch and remember the movements of the legs, and only then add the arms, upper body and neck.

Remember - your instructor will always support you, help you understand the unclear elements of the dance and explain what to pay attention to.

How to do Zumba at home

If you don't have the desire or ability to attend group Zumba classes, you can easily set up a dance fitness studio right in your home.

All you need to do is buy a training disc or simply find training recordings on the Internet and strictly follow the recommendations of the online instructor.

The advantage of this method is that you save on visiting a specialized fitness club. The disadvantage is that you will not always be able to identify your mistakes and do everything correctly.

Pros of classes

Despite its apparent ease, Zumba is not just dancing. The movements are designed in such a way that all muscles are involved. Aerobic activity allows you to train your cardio and respiratory system.

Training allows you to get rid of excess weight and gain sculpted muscles.
The dance basis contributes to the acquisition of grace and ease of movement.
Zumba creates a mood, energizes you, and gives positive emotions.
Suitable for everyone.
You can exercise in a fitness club or at home.

What is better Zumba or fitness?

It is quite difficult to answer this question, especially considering the fact that Zumba is one of the types of fitness.

If we talk about effectiveness, then both classical fitness and Zumba help strengthen muscles, help burn excess calories and lose weight.

As for the classes themselves, fitness training has a much wider list of contraindications, and Zumba requires at least minimal preparation (sense of rhythm, coordination of movements). Fitness is a set of exercises that are performed in sets; Zumba is a fun and fiery sports dance.

What to choose - everyone decides for himself. The main thing is the emotions that you get from classes, as well as the effect that you can achieve.

What is aerobics

Aerobics is characterized by a set of exercises that are accompanied by proper breathing. This physical activity is carried out with light, correct breathing and free, smooth movements. Aerobics is not some special exercise. This type of sports activity can safely include running, swimming, walking, jumping, rowing, cycling, skiing, fast walking and dancing. This is the whole essence of aerobics, but it also has some features.

What do you do in aerobics?

This type of sport involves performing simple exercises without any special equipment. In this case, no additional load in the form of dumbbells or weights is needed. But you will need some basic choreography skills to perform some of the exercises correctly. For example, while practicing on a step platform, you will dance a little to the rhythm of the music playing. This is not only a simple sport, but also quite positive. In the gym, during aerobics, light movements are performed with choreographic elements not only with the legs, but also with the arms. Many women like such workouts because, in addition to their main result, they give a good mood.

What do aerobics do?

During aerobic exercise, your lungs are supplied with more oxygen, and this in turn puts a strain on the heart, that is, the cardio system is trained. Thanks to this cardio exercise, the body’s tissues are also supplied with oxygen, which is why your appearance acquires a healthy tone, a toned appearance and beauty. In addition, coordination develops and the body's endurance increases. But, probably, the most pleasant moment for many women in this case is losing weight or burning fat, which can be achieved through aerobics (simple or combined). Find out about the varieties below.

Varieties of aerobics

The concept of aerobics includes many exercises. But this sport can be divided into two groups. This:

High impact
Low impact.

The first includes jumping or, for example, exercises with a skipping rope. And the second includes simple walking (possibly at an accelerated pace) and other similar exercises. To obtain more effective or multiple results, these two types can be combined.

Who is it suitable for? For those who want to improve the functioning of the cardio system, remove extra centimeters from the body and simply look younger.