Tired of boring cardio? Learn how to effectively do aerobics in dance while developing flexibility, plasticity and coordination of movements. In order to lose weight, it is necessary to combine a dietary nutrition program and exercise. Also, some people use various fat burners to speed up the lipolysis process. For those who want to lose weight, but do it as safely as possible for the body, we can recommend a fairly simple but effective training program for step aerobics.
The essence and benefits of step aerobics
Step aerobics is a set of exercises with music, based on steps. Anyone can do this type of fitness, and you do not need to have a certain level of physical development for this. In addition, you can train very successfully at home. All that is required of you is patience and a step platform. Also, any not very tall object with sufficient strength can be used as a platform.
You probably thought that using a step aerobics workout program would only be able to tighten the leg muscles. However, if you use fitness dumbbells, you can also strengthen the muscles of the back, chest and arms. But at the same time, it is important to remember that fat leaves evenly from the whole body and it is simply impossible to achieve point fat burning, for example, only in the abdomen.
Let's take a look at the benefits of step aerobics:
- Your mood improves and you feel energized.
- The cholesterol balance is normalized.
- Muscle tone improves.
- Fats are excellently burned.
- There are no restrictions.
- Step aerobics training programs can be used during pregnancy, but in this situation it is necessary to reduce the platform height to ten centimeters and eliminate all sudden movements and jumps.
Training rules for step aerobics
Any sport has its own basic rules that must be followed. Step aerobics is no exception:
- Each lesson must begin with a warm-up. This is necessary to warm up the muscles and gradually increase the heart rate.
- If you have not been involved in sports before, then you should not overload yourself. Your first sessions should not last more than two dozen minutes and you need to increase the training time gradually.
- The entire foot must be placed on the platform at once, and the back must be flat throughout the entire session.
- To improve your mood, use the music you like best.
- You can only achieve the results you want with regular exercise.
- Carefully monitor your condition and as soon as you feel discomfort, then immediately stop exercising.
- To avoid dehydration, remember to periodically drink water during exercise.
The rules are very simple and you yourself could just be convinced of this, but at the same time they must be observed. You will also need comfortable clothing and dumbbells.
An example of a training program for step aerobics
Step aerobics has about two hundred exercises designed to develop various muscle groups. Of course, we will not talk about all of them today, but we will highlight only the most basic ones that can be used by beginners:
- 1 exercise. Step onto the platform while pulling your other leg towards your abdomen. After that, immediately lower the second leg to the ground, without touching its surface of the platform. Then lower the first leg to the ground. All exercises must be performed alternating legs.
- 2 exercise. Step to the opposite corner of the platform from the first leg and then place the second leg on the first.
- 3 exercise. Step onto the platform with one foot, while the other bends at the knee joint and pulls up to the buttocks. After that, lower the second leg to the ground without touching its platform and after it, place the first leg on the ground.
- 4 exercise. Take a step with one foot on the platform, and take the other back, feeling how the gluteal muscles tighten.
- 5 exercise. You don't need a platform to run it. Perform a springy step and then a sliding step, placing one foot against the other in time to the music.
- 6 exercise. From a straight stand, take 2 steps, and then another, but large to the right side. Then you need to take two regular steps and another large one to the left.
- 7 exercise. Stand a couple of steps from the platform and bend your elbows slightly. First take two steps in the direction of the platform, then two in the opposite direction and immediately after that jump onto the platform, trying to get to its center. Without turning, take a step back and get off the platform.
An intense half-hour step aerobics workout in this video:
