Step aerobics is a type of aerobics that uses special platforms. This type of fitness was invented by instructor D. Miller, who trained every day on the steps of her house after a knee injury. The exercises turned out to be so effective that they formed the basis of complexes used for weight loss, recovery, treatment and prevention. Step aerobics can be done by those who wish to correct the shape of the legs and waist, lose weight and improve their figure in a short time.
Why you should start doing step aerobics
When practicing step aerobics, unnecessary muscles will not be "pumped over", as in classes in the gym. Rhythmic movements on the platforms will help strengthen the cardiovascular, respiratory, muscular and nervous systems. In addition, there will be
stabilize blood pressure and improve the functioning of the vestibular apparatus.
Attending step aerobics classes is recommended for osteoporosis and arthritis, since such diseases are the result of a lack of movement. Aerobic exercise can act on the so-called "hard muscles", including: the buttocks, adductors of the thighs and the back of the thigh.
Lesson rules for beginners
The first lesson on the steps should not last more than 20 minutes; over time, its duration can be increased to an hour, this is necessary for the correct preparation of the heart and muscles for new loads.
The optimal position for exercising on platforms are: an elevated head, lowered shoulders, dressed up buttocks, as well as a stomach and back, the last of which should always remain straight. Place your foot completely on the platform. During training, sudden movements should be avoided. It is unacceptable to make movements with the same arm or leg for more than a minute.
The step up should be done with the legs, not with the back. It is permissible to take several sips of water between exercises. It is important to ensure that the knee of the leg on which the support falls does not extend beyond the toe, this will exclude knee injuries. You cannot return to the floor with the surface of the entire foot, as this will harm the Achilles tendon, because the load will be on the spine.
Clothes and paraphernalia for classes
You should choose short pants, it can be capri pants or shorts, which will eliminate injuries. When choosing shoes, you should pay attention to models that provide support for the foot. For varicose veins, support tights must be worn. In the process of training, you will need: dumbbells, a rubber wide band, a platform and a ball. Step aerobics can be used as a full-fledged warm-up before serious loads.
It is undesirable to engage in step aerobics for people who suffer from angina pectoris, diseases of the spine and hypertension.
