Find out what set of exercises you need to learn to do dance aerobics at home. Surely you dream of having a beautiful figure and losing weight. This is not as difficult as it might seem. Of course, you will need to be patient, as well as master the exercises for step aerobics. This is a great form of fitness that is very popular.
The impact of step aerobics on the body
To practice this type of cardio exercise, you will need special equipment - a step platform. It can be easily purchased from a sporting goods store. After that, you have to master the step aerobics exercises for beginners. This is a very effective method of fighting fat, as can be seen from the following benefits of step aerobics:
- Promotes the prevention and treatment of arthritis.
- Allows you to tighten muscles and accelerate the recovery of knee joints after previous injuries.
- Improves the appearance of thighs, buttocks and lower legs.
- With the additional use of fitness dumbbells, you can strengthen the muscles of the arms, chest and shoulder girdle.
- Excellent fat burner.
- Improves the functioning of all body systems, for example, respiratory and vascular.
- Increases the performance of the vestibular apparatus.
To make your classes as effective as possible, we advise you to adhere to a few simple rules:
- The ascent to the step platform should be done using the muscles of the legs, not the back.
- The entire foot must be placed on the platform.
- The movements must be performed rhythmically, but without jerks.
- Do not exercise with one arm or leg for more than 60 seconds.
- Drink a glass of water about half an hour before the start of the class.
We also note that in step aerobics there are practically no contraindications and initial requirements. If you do not have any health problems at the moment, then you can safely start mastering exercises for step aerobics.
Step Aerobics Exercises for Beginners
- Exercise # 1. Stand in front of the platform (any solid elevation can be used) and place one foot on it. After that, immediately take a step with the second leg and place it next to the first. After that, lower one leg to the ground, and then the other.
- Exercise number 2. This movement is similar to the previous one, but return the first leg to the ground first, and then the second.
- Exercise number 3. Place one leg on the platform and bend it slightly at the knee joint. The second leg must be lifted off the ground and swept back. At the same time, try to reach the buttocks with the heel. Also, the second leg after the swing should be immediately put on the ground, after which it is necessary to attach the first to it.
- Exercise number 4. This movement is similar to the previous one, but the second leg needs to swing not backward, but forward, while pulling the bent knee joint to the chest.
Now we will not talk about all the movements for beginners, since there are about two hundred of them. Better to draw your attention to the most common mistakes:
- To avoid injury to the knee, make sure that the knee joint of the supporting leg does not go beyond the level of the socks.
- To maintain balance when moving the leg forward, keep the body straight.
- To prevent damage to the spinal column and tendons, when lowering your foot to the ground, place it first on your toes and only then on your entire foot.
Step aerobics exercises for pro athletes
These exercises are more difficult than those discussed earlier, and proceed to mastering them only after you learn how to correctly perform simple movements:
- Springy step. You do not need a platform to perform the movement. Stand up straight with your arms down, while bending them slightly at the elbow joints. Begin to perform springy steps, making movements with your arms at the same time. Do this movement for five minutes.
- Non-phonetic prefix. Follow light, springy side steps for a couple of minutes. After that, smoothly switch to a sliding step and work like this for another two minutes.
- Overwhelm. Take a springy side step followed by two sliding steps. After that, lift the heel to the buttocks.
- Jumps. Follow, as in the previous movement, one springy step, and then two sliding steps. Then lift the bent knee joint towards your chest.
- Jumping gallop. Sit in front of the step platform with your hands on your hips. Take two steps in the direction of the platform and climb onto it alternately with two feet. Then rotate around your axis and lower yourself to the ground.
- Step warm-up … Position yourself in front of the platform at a distance of a couple of three steps, with your hands down. Step in the direction of the platform and then jump onto it. The jump must be performed while inhaling. You must land on the platform on both feet.
Check out the technique for doing step aerobics exercises in this video:
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