Step aerobics at home

Beautiful posture, healthy, wonderful well-being - all this will give you a step aerobics.It develops the body's endurance. And for people who work at the computer all day, step aerobics - just a godsend.

Step aerobics can be practiced in the morning instead of the usual charge or in the evenings to relieve fatigue.

What is step aerobics?

The founder of the steppe was bodybuilding champion Gina Miller.

Step aerobics (in the translation step means "step") - these are mobile exercises that are performed on a special platform. Exercises on a step platform are a combination of some elements of oriental gymnastics, dance movements, as well as simple lifting and lowering of arms and legs to music.

This is a great option for those who want to look younger andget rid of extra pounds (on average 400 calories are burned per session), strengthen the muscles of the body (muscles of the thighs, buttocks, legs). It has a beneficial effect on the cardiovascular system. The main thing in step aerobics is a systematic and accurate performance of exercises.

Before class, prepare yourself a bottle of water. Hours 2-3 after class, eating is prohibited. As for the form for training, then fit sports pants, shorts, leggings, a t-shirt is better to take from natural fabric, wear sneakers (moccasins) on your feet. The first lesson will show what you will be comfortable in training.

Pluses step aerobics

Step aerobics has many advantages.

1. Minimum financial costs, if you cannot buy a platform in a store, then it is quite possible to replace it with an ordinary low bench, as long as it is not a slippery material.
2. At home for classes you will need all a bit of space, even a balcony will do.
3. Time to class is 3 hours a week.

Step aerobics at home

Here are a few simple exercises that are perfect for doing at home:

All movements are performed under rhythmic music.

Simple step. Warm up

• Stand up straight, raise your chin slightly, straighten your shoulders.
• Hands bent, lowered along the body. Feet shoulder width apart. We start to walk on the spot. We try to step was springy. When business step, raise our hands. If you started doing the exercise with your left leg, your right hand should lift up to meet it. Always try to keep posture.
• Perform 5-7 minutes.
• This exercise is aimed at strengthening the calf muscles and thighs. Thanks to this exercise, your walk will become easier.
• Complicate the exercise can be, using a wide sports gum. Put it on the hips and gradually lower. Now, to take simple steps, you need to make a lot more effort.
• Remember, the lower your gum is lowered, the greater the load on your legs.

Added step

The second exercise is to use the side step.

• Start it on the floor. At first we do springy added steps, and then we increase a rhythm. Then go to "lungs " added steps. They are slower. Try to perform the exercise in time with the music.
• By the time this exercise will take you 3-5 minutes.

Steps "overwhelm"

These are steps without a bench.

• We start with a springy added step, then we make two sliding ones, and tighten the heel to the buttocks.
• We continue to warm the muscles of the legs. We tighten the knee to the rib cage every 2-3 steps.
• After that, we take the starting position and look at the first exercise, where we used a simple step. We take two steps, then one big step to the side, first with the left, and after the next four steps - with the right foot.
• Time can be increased from 5 to 10 minutes.

Keep in mind that you will not get everything right away, but do not worry, a little training, and everything will turn out, the body will remember the movement itself (all classes in step aerobics - on coordination, and it is unique for all people, so the rhythm of classes depends only on you).

Step aerobics with a bench (platform) at home

There are several exercises with a bench. You can stand facing the bench, sideways, left, right, or behind.

Simple exercise

• Stand in front of the bench, put your hands on your waist. We make two steps to the bench, then one step to the bench. We jump from the bench forward and begin to perform the exercise from the other side.
• No need to immediately walk at an accelerated pace, it is better to gradually increase it.
• Complicate the movement by increasing the height of the bench or speeding up the pace a bit. To facilitate the exercise, select different music, from a slower rhythm to a fast rhythm. Dance moves can be added to the steps in front of the bench. And remember, a step is positive, not exhausting exercise.

Fun exercise - jumping off the bench

• Stand sideways to the bench. Then we take one step away from the bench, then we jump in the same direction. Change the sequence.
• It is very important: to load the muscles more, when jumping to the side, you need to sit down a bit. This exercise improves coordination and agility.
• Hands remain on the waist. Only steps are performed. And you need to do them as quickly as you can.
• Do 3-5 minutes.

Technique "transition"

• This exercise is very simple, you just move from a starting position, standing in front of a bench, into a similar one - behind it. The speed of execution depends on your physical fitness.
• When you go to the bench can be put as one leg, or both. You can also combine transitions with a show of hands when turning, or lunge forward with your left or right leg.

Do not be afraid to invent something of your own, Step aerobics - this is a sport in which there is a place and fiction, and experiments. Just do not make jerky, sudden movements, learn to listen to your body. This is how you can manage it, and the result will not disappoint you!

Lara