The indisputable advantage of slide aerobics classes is their fun. In the process of such training, the body movements of a skier, figure skater, skater and other athletes who experience dynamic loads are imitated. Women do this aerobics for a reason, because it is considered a very effective tool for burning calories and getting rid of fat in the pelvic and thigh areas.
It is necessary
- - standard size slide track;
- - special footwear that fixes the lower leg well;
- - socks or special shoe covers.
Instructions
Step 1
It will be difficult at the beginning of your classes, especially at first, as you get used to the slide track. If you have never skated before, you will first need to develop stability and learn how to push off from the center of the track to one of the sides and back. During this exercise, both the inner and outer thighs are strongly strained. Over time, as you learn to slide easily, you will be able to move on to more complex combinations that include swinging legs, arms, and torso twists.
Step 2
Basic glide. I. p. - standing next to the left ramp of the walkway. Feet together, legs slightly bent, back slightly tilted forward. From this starting position, push off the ramp and take 2 steps to the right next to the slide. After that, connect your legs at the right ramp. Return to I. p. in the same way.
Step 3
The second option is basic sliding. Use the same movements as in the previous version. However, now you need to perform not two slides along the slide, but only one. For this exercise, bend your arms in front of your body, then pull them towards your torso while unbending. If you are still mastering the slide track, at first you should not include in the general movement of the hand. Better to just keep them near your hips or waist.
Step 4
Touching the floor from the front. In this exercise, a side slip is also performed, but at the same time one of the legs at the end of the movement should touch the floor with the toe slightly in front of the slide.
Step 5
Knee lifts. These movements also begin with any of the above basic glide options. When your foot touches the ramp, lift the knee of your other leg straight up. You can make this exercise more difficult by swinging your arms over your head.
Step 6
Shins overlap. Such movements also start with a basic slide. They are performed by bending the knee of the back leg back. In this case, it is necessary to carry out information and divorces with arms bent at the elbows.
Step 7
Raises the legs to the sides. This exercise begins with some basic glide, and it continues with a swing towards the back leg. In this case, it is not allowed to bend the leg at the knee. If you want to complicate this exercise, swing your arms down and to the sides.
