To become the owner of a beautiful figure in shape and good health, fitness trainers and experts in this field recommend to engage regularly. Workout of at least 30 minutes. But not everyone can afford to work in the gym with an instructor. Then the ideal solution is Step-aerobics for beginners at home. After all, engage in comfortable and familiar conditions of your own home, performing simple and effective movements, not only fun and varied, but also brings a lot of pleasure.
First workout
To begin with, in a store specializing in sports equipment and accessories, you need to buy a stage platform and a sports suit. You can not spend money and for home training use any convenient height (stairs, books, sturdy box). It is important to make sure that the structure or object you want to work with is strong, stable and comfortable enough to avoid any risk of injury.
First workout program:
Warm up for about 10 minutes.
The minimum height of the platform does not exceed 10 centimeters.
No more than 130 steps per minute, this will help to avoid fainting.
Hitch (stretching).
Base
There are two training options, the first is to perform steps with the same leg, and the second is to change the leg at each step (first to the left, then to the right). In any case, the occupation is based on different combinations combined at will.
Common steps of step-aerobics:
Stand on the platform with two feet and go down.
Stand on the platform with one foot and go down.
Touch the platform without getting up on it.
Herringbone.
Mahi the knee when running step.
Walking on the platform, we make a movement of the foot back.
Going up a hill, we make a movement of the foot forward.
Beginners should pay attention to the correct execution of all elements throughout the lesson, as well as:
Keep the muscular system of the whole body in tension. The body is flat, the back is not slouched, the chin is raised, the shoulders are straightened.
Legs slightly bend at the knees and shoulder width apart.
All movements are confident and plastic, you can not jump and trample. Take a step with the whole foot.
The speed is fast, under Groovy music. Be sure to monitor the pulse and breathing, as soon as it does not become uniform, it is better to reduce the rhythm.
Do not exhaust yourself from the first training, it’s at first glance simple. Those who have not practiced regular exercise before will be difficult. It is therefore important to gradually increase the intensity and level of difficulty
aerobics classes
In Step-aerobics for beginners there are several lessons:
The main stage.
Step 1.
Step for beginners.
about their essence they are no different except the name. Video lessons will help you feel the rhythm and not get lost in the steps.
For beginners, Step is still a test. Do not worry and do not stop training if you do not hit the rhythm and do not confuse your legs in the first lessons
Freedom
It has long been proven that aerobics classes are not only entertainment that helps to recharge energy, but also a way to improve well-being.
Regular classes contribute:
Strengthen the muscle fibers of the legs.
Burn kcal and fat.
Improve sleep.
Mood elevation.
Saturation of the lungs with oxygen.
Improve blood circulation.
Increase the muscle tone of the body.
And the removal of extra centimeters.
Many girls are attracted by the atmosphere of the classes themselves. After all, special musical accompaniment is chosen in such a way as to captivate the dance even after a hard, exhausting day’s work. This helps to distract from problems of a different nature.
Step choreography is simple, all elements are easily remembered, which attracts both women and men without any level of choreographic training. All exercises can be performed by people of any age.
Aerobics for the little ones
Now the problem of children’s health occupies the main place, because in childhood it is laid:
Health and immunity.
Age-appropriate physical development.
Craving for sports.
Step aerobics for children is popular, because standard Gymnastics in the morning with music with decks becomes a fun and invigorating entertainment.
Aerobics promotes development:
Plasticity.
A quick response.
Agility.
Orientation in space.
Even for a growing body, Step-Aerobics helps to achieve a wellness effect, develops endurance and vestibular apparatus, and also strengthens the musculature.
The first results of the lessons are visible only after a month of regular lessons.
children do aerobics
Step-aerobics for children has its own rules:
The ascent and descent are from the right foot.
Stand on the support should be the whole foot.
The complex is represented by such stages:
We’re going there.
Steps to the platform are backward, to the left of the elevation and to the right.
Steps with different hand movements to the sides.
Each lesson begins with a warm-up complex consisting of gymnastic, running and walking movements. Then he moves on to the realization of the whole program, under the appropriate music.
Diet for weight loss
Step-Aerobics at home for weight loss is suitable for everyone, but it is necessary to adhere to some rules:
Be sure to drink water during classes and during the day (at least 2 liters of liquid).
Do not train every day. Lessons every other day are also effective. It is better to do other days that will speed up your metabolism.
For Classes, Choose comfortable equipment and only in size.
Eat in moderation to create a slight deficiency of kcal.
Always move. Don’t you understand? Tired? Can’t you rehearse? It doesn’t matter. You have to keep walking!
3 lessons per week, easily provide a deficit of about 1000 calories. Provided a non-rigid diet, this indicator is enough to lose about 500 grams of extra weight per week.
Contraindications
When is it better to give up training:
After various operations.
During pregnancy and lactation.
If BMI is greater than 30.
With exacerbation of chronic diseases.
women do aerobics
Sport is also contraindicated for people with:
Damage to ligaments and joints.
Thrombophlebitis.
Varicose.
Arthritis.
OA.
With obesity.
Pathologies of the spine.
Diseases of the liver and kidneys.
Heart and vascular diseases.
Aerobics at home is as effective as training in fitness clubs with a coach. After training once, wherever you spend the lesson, you will love this type of fitness forever.
Fitness and health 