The new Zumba group workouts have become popular in fitness clubs around the world not so long ago. Born in the late 1990s in Colombia, celebrities like Natalie Portman, Emma Watson, Jennifer Lopez, Victoria Beckham and others have already become fond of the style.
Appearance story
How “Zumba” appeared, what kind of fitness it is, we will consider further. A new direction of club training appeared by chance. It was invented by fitness instructor Alberto Perez from Colombia. Once he forgot to take a cassette with aerobics music for training. I had to conduct a lesson for the recording, which accidentally showed up nearby. It turned out to be a cassette with recordings of various Latin American dances.
Perez was also involved in dancing, and he conducted a training session in which salsa, mamba, rumba, flamenco and aerobic exercises were mixed. All those present with great pleasure took part in an unusual lesson and asked for continuation.
Training Description
In sports clubs, the style is also called Zumba Fitness or Zumba Dans. Both names designate the same type of occupation. The duration of the training is the same as that of aerobics classes, not more than 1 hour. Zumba originally included over 10 dance styles from Latin America and India. Now it is filled with elements from hip-hop and even ballet. The lesson is held in a free style under the guidance of a coach. Exercises are not learned separately, are not repeated several times for memorization. Styles vary depending on the playing music. All workouts are divided into several types, depending on complexity.
Building a workout
How does Zumba go? That this is a training with constant development and progress, not everyone knows. All classes consist of four blocks. The first block is warming up the muscles, preparing the body for more intense loads. The second block is dance movements. The third block is also a dance, but in a more intense form. It is the longest, makes up the lion's share of the lesson. In the fourth part of the training, relaxation occurs and stretching exercises are done.
Types of Training
• The simplest occupation is simply called Zumba. Training contains low and high intensity movements that affect all muscle groups. Cardio training burns calories and is suitable for those who have not been involved in sports for a long time and only take their first steps in fitness.
• Special classes for the elderly are called Zumba Gold. These are low-intensity workouts aimed at working on coordination, balance, flexibility and strengthening the cardiovascular and respiratory systems.
• For those who want to increase the intensity of the load, they came up with Zumba Toning workouts. In classes, special weights in the form of tubes are used. You can perform a complex with small dumbbells. Training is aimed at building a relief, the study of certain muscle groups. Recommended for those who have already completed the Zumba course.
• Lower body workout is the Zumba Step. The ideal solution for working out the buttocks, thighs and lower legs. This kind of Zumba Fitness is very similar to the usual step aerobics and is performed on a special platform. Only all movements are filled with dance.
• For pool lovers there is Aqua Zumba. Those who love water aerobics, and those who are not familiar with it, will appreciate this type of activity. Loads in water are very well tolerated by those who have problems with joints, back, or injuries. Such classes are indicated for pregnant women.
• Diversify your workouts with Zumba Senta. All classes are held with the participation of the chair. He is used as a partner in dance. Such training is a load of increased intensity. With the help of a stool, you can strengthen the muscles of the upper body.
• For children of all ages there is Zumbin, ”Zumba Kids Jr. and Zumba Kids. Classes are prepared according to the age of the children and are divided into subgroups: 0-3 years, 4-6 years and 7-11 years. All training sessions are structured in such a way that children with pleasure, in a playful way, get acquainted with this area.
Zumba Reviews
Those who have tried Zumba fitness classes note their versatility. People of different ages can train, regardless of gender and level of physical fitness.
Many reviews relate to the mood and atmosphere in the room. Training is not boring and monotonous. In addition to excellent physical shape, you also get dancing skills. It gives a lot of confidence.
On the Internet there are many lessons of varying complexity in the style of Zumba-fitness. However, many note that the effect of the group exercises is enhanced. People sincerely and emotionally tell their stories of getting to know these workouts. Incendiary rhythms are able to "wake up" the body even after a hard day's work. In dance fitness, muscles receive a varied and high-quality load, despite the apparent ease of doing the exercises. Zumba is named the best fitness program for beginners. This is indicated by instructors and heads of sports clubs. In addition, it is available to almost everyone.
At home, for example, you can put the disc “Zumba music” and work out for the soul and body, if it is not possible to visit the hall. Now there are many audio compilations for doing this
kind of fitness. There is also a lot of video material that will clearly show what Zumba is. This can be useful for those who do not like to dance in the presence of strangers. If you still have a desire to start practicing, you can start with the Wii Zumba computer game.
Where to start training
You need to know who is contraindicated in Zumba classes. That this is still physical activity, do not forget. Before starting classes, be sure to consult a doctor.
You can not start training if there are problems with bones and joints, during a rehabilitation course, after a serious illness, in the presence of heart disease and central nervous system, with high blood pressure. Only after talking with the trainer can you begin to implement the basic Zumba program. Dances are built a little differently. Therefore, these cardio loads are more serious for an unprepared body.
To whom classes are shown
So, who should use Zumba training? What can this give to those who decide to attend classes? Workouts are shown not only for weight loss. With the help of unusual movements, you can simulate your body, train the respiratory and cardiovascular systems, significantly increase the stamina of the body. Classes develop plasticity, give skills of rhythmic movement to music. In addition, they have a positive effect on the psychological conditions of single and elderly people.
Training will fill your life with joy and excellent health. In one lesson, you can lose 500-1000 kcal. In the group you can find friends and like-minded people.
Who conducts training
In order to become a Zumba coach, you must obtain a license. They began to be issued in 2005. The first license for an instructor costs $ 405. Every year it must be renewed. Training is conducted in different regions. All possible classes are listed on the official Zumba Academy website. There is a description of training, a list of instructors, a store where you can buy clothes, licensed discs for practicing at home.
Very often in sports clubs under the guise of classes "Mix-Dance" or Latina conduct classes in Zumba. This is because not many instructors have a desire to pay a license to conduct these trainings. In any case, try, do not be afraid. If the trainer does not like it - find another one who will help you fall in love with the wonderful world of Zumba.