zumba weights

workout and helpful advice. add this video to your favorites it will guide you when you train! 5,4,3,2,1. ready? go! if you can't do it, try bending less the legs. be sure not to raise your heels off the floor. don’t bend or arch your back, keep it constantly straight to avoid problems. keep your abs tight throughout the workout. next exercise: single leg sumo squat. ready? go! if you are unable to perform squat with this movement, rest both feet on the ground instead of lifting one.

never exceed the tip of your foot with the knee to avoid damaging the joints. switch side in the shortest time possible. go! next exercise: standing full twist. ready? go! if you can not do it, try slowing down the pace. dont’ bend or curve your back. keep the abdomen constantly tight to stable the spine and avoid injuries. don’t turn your knees inwards or outwards, be sure constantly be in line with your toes. keep your abs and butt constantly tight to improve the effectiveness of the exercise. next exercise: standing side crunch. ready? go! if you are unable to complete this movement, try slowing down the pace.

do not bend or curve your back, maintain your torso straight by staring at a fixed point in front of you, while contract your abdominals. be sure not to lift your shoulders, keep them down and relaxed. next exercise: pectoral flys + side step. ready? go! do not bend or curve your back during the exercise, to avoid errors keep the abdominals tight. don’t bend your head. keep it constantly in line with your back next exercise: high knee march. ready? go! if you cannot do it, try slowing down the pace. do not bend or curve your back. to keep straight, look forward at a fixed point in front of you, and tighten your abs. do not move your arms too quickly to avoid back problems.

next exercise: standing postural for rounded shoulders arms backwards. ready? go! don’t bend or curve your back, keep the abdomen constantly tight to stabilize the spine and avoid injuries. don’t bend your neck. try bringing your chin back. be sure not to lift your shoulders, keep them down and relaxed. next exercise: high punch. don’t pass the line of your toes with your knees during the descent, to avoid joint problem. don’t curve your back during the exercise, keep your abs and glutes constantly tight. don’t turn your knees inwards or outwards during the descent phase. 5,4,3,2,1. stop! next exercise: dumbbell floor press.

if you can’t do it, try using lighter weights or not using them at all. you can use water bottles or books as alternatives to the small weights. be sure not to lift your lower back off the floor, keep the abs constantly tight. don’t force your neck, keep your head still and resting on the floor. descend slowly to increase the effectiveness of the exercise. be sure not to bend your wrist, your hands should be in line with your forearms. keep your elbows and hands at shoulder height when you bring your arms up. 5,4,3,2,1. stop! next exercise: arnold press. if you can't do it, try simple dumbbell shoulder presses.

be sure not to raise or lower your elbows, keep them constantly at shoulder height. don’t arch your back, keep your abs constantly tight. 5,4,3,2,1. stop! next exercise: triceps kickbacks. if you can't do it, try using lighter weights or no weights at all. during the distention, keep your elbows still, only move your forearm. don’t stretch your legs, they should always be slightly bent. don’t bend your head. keep it constantly in line with your back. 5,4,3,2,1. stop! next exercise: squat. if you are unable to complete this movement, bend your legs less.

when you are performing the descent, be sure not to exceed your toes with your knees. do not curve your back while performing the exercise, to be able to correctly do this, maintain the abdominals and glutes well contracted. 5,4,3,2,1. stop! next exercise: rear lunges. if you can’t do it, try bending less the legs. don’t touch the floor with the knee of the back leg when you bring down the basin. make sure not to exceed the tip of the foot with the knee of the front leg. 5,4,3,2,1. stop! next exercise: high knee run + power crunch. if you are unable to complete this movement, do not jump. don’t arch your back, keep your abs tight.

avoid violent impact with the floor during the descent, in order to do this, always land on your toes. next exercise: jumping jack. if you are unable to complete this movement, do not jump but instead raise the feet in a lateral direction one at a time. next exercise: high knee run + power crunch. ready? go! 5,4,3,2,1. stop! next exercise: crunch. if you are unable to perform this movement, outstretch your arms along the body and place the palms of your hands on the floor. be sure to never lift the lower back off the floor to avoid back problems. to be able to correctly do this, constantly maintain the abdominal muscles tight. 5,4,3,2,1. stop! next exercise: full crunch. if you can’t, try keeping your legs bent with your feet on the ground.

to avoid straining the neck, keep your eyes on your belly button. 5,4,3,2,1. stop! next exercise: arnold press. 5,4,3,2,1. stop! next exercise: dumbbell wide row. don’t lift your shoulders when bringing up the arms. keep them constantly down and relaxed. 5,4,3,2,1. stop! next exercise: curl. if you can't do it, try decreasing the weight. don’t swing your back. try keeping your abs tight. don’t lift the shoulders, keep them down and relaxed by concentrating on your biceps.

don’t bend your wrists during the movement, keep your hands in line with your forearms. don’t bend your head. keep it constantly in line with your back. try staring at a fixed point. be sure not to stretch out your arms to avoid joint problems. 5,4,3,2,1. stop! next exercise: sumo squat. 5,4,3,2,1. stop! next exercise: front lunges. do not touch the ground with the knee of the back leg when you bring down the pelvis. do not bend or curve your back during the exercise, keep your abdominals tight in order to be able to do this. 5,4,3,2,1. stop! next exercise: high punch. next exercise: jumping cross crunch.

contract your abs during the movement to stabilize the spine. do not bend your head, stare at a fixed point in front of you. 5,4,3,2,1. stop! next exercise: low plank. if you are unable to complete this movement, try resting your knees on the ground. be sure not to lift your bottom. your back and glutes should remain constantly in alignment. to be able to do this, make sure the abdominals are well contracted during this movement. be sure not to bend the neck. the head should remain constantly in line with the back. to be able to correctly do this, stare at a fixed point on the ground. 5,4,3,2,1. stop! next exercise: side plank. if you can't, bend the leg at 90-degrees and rest your foot and knee on the ground. do not look at the floor, stare at a fixed point in front of you.

do not lower or lift your pelvis. head, shoulders, hips and feet should be aligned as if they were following an imaginary line. next exercise: butt lifts. if you cannot do it, try slowing down thepace. never put your butt on the ground during descent, in order to keep the contraction constant. be sure not to raise your shoulder blades off the floor during the exercise. 5,4,3,2,1. stop! next exercise: pulsed donkey kicks with leg at 90â°. be sure not to curve or bend your back during the movement. don’t put your knee on the ground when you take down the leg, keep the contraction constant. don’t turn your hips laterally, your back must always be very straight.

perform the exercise slowly to maximize the effectiveness. 5,4,3,2,1. stop! next exercise: adductor leg raises. if you can’t do it, trying resting your leg on the ground during the descent. don’t bend your back, your shoulders, torso and hips should always be aligned. don’t force the neck by bending your head, stare at a fixed point in front of you. 5,4,3,2,1. stop! next exercise: high knee run + power crunch next exercise: standing twist + lateral punch. keep your abs constantly tight, to avoid burdening the spine. 5,4,3,2,1. stop! next exercise: standing side crunch.

if you are unable to complete thismovement try slowing down the pace. next exercise: shoulders and dorsal stretches. do not force the upward thrust; stop when your shoulders have reached their limit. 5,4,3,2,1. stop! next exercise: standing quad stretch. in order to keep a good balance, extend your free arm outwards. do not overstretch the leg, the knee should be pointing towards the floor. 5,4,3,2,1. stop! next exercise: standing hamstring stretch. don’t bend your legs throughout the workout to maintain its effectiveness. don’t bend your torso, keep it constantly straight.

5,4,3,2,1. stop! next exercise: abdominal stretch. never lift your hips off the ground, this will increase the effectiveness of the extension. the weight must be carried by your arms and shoulders. 5,4,3,2,1. stop! next exercise: sitting abductor stretch. don’t turn your back, try staring at a fixed point in front of you. 5,4,3,2,1. stop! next exercise: lumbar spine stretch knee to chest. be sure not to curve your back, your lower back should be completely adherent to the ground. stretch your arms out slowly to prevent joint problems. 5,4,3,2,1. stop! next exercise: adductor stretch.

always keep your back straight during the exercise.