Step Aerobics at home effective in the initial stage of the struggle with being overweight, as well as to keep in shape if you can not visit the gym frequently.For the home exercises require simple and inexpensive sports equipment and, of course, a personal commitment."Compared with the traditional set of exercises, step aerobics is the most fun fitness views. That is why it is popular among people of different weight categories."
During the forty-minute lessons step aerobics burns about 400 calories.This is a great cardio and a chance to quickly burn fat in the waist, tighten the buttocks, strengthen leg muscles.
main advantage of step aerobics is that it eliminates the risk to build muscle under the fat layer, because of what the figure will look even larger than before the training.Performing exercises on the step platform, the main burden falls on the lower part of the body.They work the largest muscles, and therefore to maintain their activity the body has to spend the maximum amount of calori
Sports kit for step aerobics
1. Stepping platform , otherwise - step.Cost step platform starting from 1 500 rubles.The size of the cost of a particular model depends on the size, quality of material, coating platform availability to adjust its height.In any case, the choice is huge and the price is accessible to everyone.
If in step aerobics you are a beginner, we recommend that you choose a platform height of up to 30 cm higher platform will make you do the steps above, and thus -. Burn more calories.But high platform has a significant disadvantage - with unaccustomed fatigue very rapidly.With sufficient budget can buy a platform, height-adjustable.
length of the step platform in an average of 1.5 meters, width - 40 cm.
sure to pay attention to the surface of the platform - it should be rubberized or with little relief to your every move was safe.The platform should not slide on the floor: it can not be placed on the slippery carpet, smooth surface (laminate, parquet, etc.).
2. Aerobic dumbbells (1.5 or 2 kg).This allows the weight to complicate the occupation degree without loss of aerobic pace.
3. Running shoes with a rigid sole and cushioning to protect themselves from the dislocation of the foot, to minimize the stress on the joints.
4. Sportswear, hygroscopic and does not interfere with rapid movements.
step platform performing the exercises, keep in mind that the back should be straight, stomach in, and your steps are springy.Stepping onto the platform, try to walk across the foot to avoid wobbling.
If in the course of training you feel tired, do not stop abruptly - go to step, breath, and after 2-3 minutes, continue to do the exercises.
basic step aerobics exercise
1. Warm up. Three minutes of marching in place, lifting knees high.Another three minutes perform springy steps, slightly bending the knees, right - move to the side, it was assigned to the left, left step to the side and to her - right.Try to do as much as possible stride.
2. The steps to the platform. Put your right foot in the middle of the platform, then - left.Now go down to the platform - first the right leg, then the left.
3. Step-touch. step on the platform right foot to each side, it left.Right foot becomes the pivot foot.Left little regard toe platform and immediately steps back - onto the floor, her right down.
4. Step-knee. Step into the right foot on the platform.Hold the weight on the right, lift your left leg bent at the knee, above the platform.Try to keep your knee as high as possible to the chest.Hold on as a second, then lower the left leg back to the floor, and step by step platform right foot.
5. Swing. Step into the right foot on the platform.Right leg slightly bent at the knee and keep the weight of the body, and the left leg does swing.At the time the swing left leg bent at the knee, too, and trying to get the heel to the buttocks.Without touching the platform, the left leg is lowered back to the floor, coming right behind it."Each exercise (2-5) is performed by 40 times - 20 reps, taking a step with the right foot, and 20 - on the left."
6. Terminates any activity step in place , deep breaths to completerestore breathing.
All basic step aerobics exercises can be performed with dumbbells in his hands.The exercises can be alternated, combined.