5 dance styles to help strengthen your legs

About the benefits of dance and its

impact 6

on the human brain, you can talk endlessly. Today we will talk about more applied, but no less important things: for example, about what types of dances will make your legs fit and strong.

5 dance styles to help strengthen your legs

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Salsa is a modern social dance that originated in the USA and Latin America in the 1970s.

Suitable for: for those who want to pump their lower body without exhausting strength training and energize.

Which muscles are involved: all major muscle groups. The movements in the dance are very intense - when performing different sequences of steps, the gluteus muscles, hamstrings, quadriceps muscles of the hips and calves actively work. The back and arms in the dance should occupy certain positions, so they also get a load, although to a lesser extent.

The famous step in salsa: with slight correction for different styles of dance (there are only seven of them), the main movements consist of fast-fast-slow steps with four beat rhythms. Every fourth count is used for slow weight transfer, pause, or - in some styles - for kick (leg kick) or tap dance (kick on the floor).

Why else do I need to do salsa:

  • during the dance, blood circulation improves;
  • active movements burn from 5 to 10 calories per minute;
  • regular salsa exercises help control lipid levels and blood sugar;
  • improves emotional health;
  • improves social skills (since salsa in first of all pair dance).

5 dance styles to help strengthen your legs

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Flamenco is south -Spanish folk culture, which includes both song and dance. Flamenco can sing, dance and even play (guitar).

For whom: those who want to try something fundamentally new (and at the same time train the brain).

By the way, experienced dancers passionately claim that flamenco has no nationality, gender or age.

What muscles are involved: Flamenco is essentially rhythmic beat-off of fractions by the legs, so that during the dance all the muscles of the legs work intensively, and all areas are involved, from the thigh to the foot. When making turns, tilting the body, twisting and other asymmetric elements, the oblique muscles of the abdomen get a good load.

In technique this folk solo dance is one of the most difficult. He admits constant improvisations, his design is complicated and contradictory, movements require good physical preparation, flexibility and mastery of his own body, and rhythm requires decent endurance.

Why else do you need to do flamenco:

  • the dance "sculpts" a sculptured back, forms a perfect posture and beautiful hands;
  • the dance develops intelligence . Flamenco is called “smart art”, in order to comprehend it you need to learn Spanish (at least at a basic level), master solfeggio, rhythm, ideally learn the basics of vocals and even improve your knowledge of mathematics (flamenco has very complex rhythms that you need to calculate in your head) .

5 dance styles to help strengthen your legs

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Kontemp is a combination of dance techniques from the western (classical dance, jazz modern) and eastern (qigong, taijiquan, yoga) arts of the movement. The basic exercises are built by analogy with the classical and modern: from simple to more complex.

The lesson includes exercises in the stalls (work on the floor), relaxation techniques, as well as stretching.

For whom: those who want to study themselves more deeply, as well as martial arts fans.

What muscles are involved: everything, since the peculiarity of the dance is in the alternation of muscle tension and relaxation, falling and lifting, sudden stops (often on straight legs) and balancing.

Why else do I need to do contemp :

  • this is aesthetically beautiful;
  • dance will help you master breathing practices. Breathing during contemp plays a big role - it should be measured.

    This feature was gained from martial arts.

5 dance styles to help strengthen your legs

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Irish solo origin dances are obliged to dance masters - traveling teachers who appeared in Ireland in the 18th century. The peculiarity of the Irish dance is in quick and clear movements of the legs, while the body and arms remain motionless.

To whom is suitable: independent fans of James Joyce and lovers of order in everything.

Which muscles are involved: all the muscles of the legs (to beat off an energetic rhythm) and the back (which is always tense). Since the Irish dance is characterized by an inverted and cross-leg position, as well as the aspiration of the dancer upward, a beautiful posture and a fixed body play a very important role - hands should be pressed to the sides during the dance.

Why else do I need to do Irish dancing:

  • it is physically difficult - about 800 calories are burned per hour of training;
  • is fun. Seriously, thanks to its energy and positiveness, Irish dances in various manifestations and forms today continue to win the hearts of people in all corners of the world, from Japan to Africa.

5 dance styles to help strengthen your legs

Photo: Shutterstock.


This is a pair dance that appeared in the Dominican Republic in the 1960s during the economic decline in the country. Bachata danced in spite of: dictatorship, military coups, difficulties. There is a version that the inhabitants of the Dominican Republic tried to support each other in difficult times, hence the tender, almost intimate performance of the dance.

For whom: those who want to develop the flexibility of the body.

What muscles are involved: since there are a lot of various steps, bends and turns in the dance, as a result of regular training, the joints of the ankle, knees, pelvis, hands and forearms will strengthen, plastic will develop, muscles will strengthen backs and abs.

The gluteal muscles and hips are heavily loaded.

Why else do you need to do bachata:

  • it is proved that the passion for pair dancing and smooth movements has a complex effect on the body. The cardiovascular system improves, the musculoskeletal system functions better, breathing is leveled. The brain receives a positive impulse as well - the spatial imagination and reaction are trained.


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