Unique step aerobics
Step aerobicsProbably one of the simplest and most effective styles and trends in a large aerobic family.
Aerobic exercise helps strengthen the cardiovascular system and maintain an accelerated heart rate. In the process of performing these exercises for endurance (jogging, swimming and cycling) the influx of oxygen-rich blood to the muscles involved is enhanced. Over time, aerobics has become very popular, which has led to the emergence of dance aerobics centers around the world. Step aerobics, jazz dance and dance aerobics are all derivatives of classic aerobics. Step aerobics - rhythmic ascents and descents from a special platform (step platforms) to dance music.
Steptranslated from English literally meansstep. Let this be your first step towards a beautiful and trained figure that you will create for yourself. Step aerobics is ridiculously simple, it does not require excessive concentration and concentration of thoughts on the proper assimilation of certain movements.All you need is to be able to walk beautifully.
Just do not think that it means a monotonous walk through the sports hall or your own apartment. Step aerobics is interesting and diverse. Several years ago, it was officially recognized as an independent sport in which competitions are held.
Step aerobics has become popular all over the globe and every day gains more and more followers. This is far from being a new sport, it has been known for more than ten years, although in Russia, unfortunately, they have only recently learned about it.
Step as a gymnastics or aerobic (not to be confused with dance) was invented in the USA by a famous fitness instructorGina Miller. She adapted it for her daily workouts after suffering a knee injury. The first trainer she used to recover was the steps of her own house.
Gina was so fascinated by movements in which there were many elements of descent and ascent that she did not notice how time flew by, and came to her senses only when she completely recovered and acquired her former athletic form.
She was convinced by her own experience that the simplest trainings on the steps gave simply wonderful results. It was this that prompted her to create a completely new kind of aerobics, for the basis of which she decided to take exercises from her home rehabilitation complex. This is the story of the emergence of another beautiful sport - step aerobics, which not only adds mood, improves the shape but also heals the entire body.
Step aerobics is unique in its kind. You do not have to purchase expensive simulators. Enough of the very minimum, which certainly exists in each apartment. This minimum consists of a step bench, a wide rubber band, a ball and two small dumbbells, which will give the desired load on the shoulder girdle.
Distinctive features of this new sport are:you do not pump a whole mountain of muscles in unnecessary places, but get a harmoniously developed body, excellent posture and you can work out beautiful, expressive and precise movements.Step aerobics is one of the fastest ways to "make" your waist. But the main part of the body to be trained will be the legs, which will become slim and strong.
Step platform - a raised platform, the height of which can be adjusted depending on the desired intensity of the workout. A standard step platform costs about $ 50. Choose one that is comfortable to put your foot on. The platform should be wide enough so that both legs can be put on it, but not so much that the legs can be spread wide. Before buying, check it for strength. A fragile platform will do more harm than good. Do not forget to choose a good comfortable shoes for practice, which will provide additional support for the arch of the foot.
A wide, dense rubber band is also useful in step aerobic exercises. It perfectly diversifies them and enhances efficiency.
The ball will fit almost anyone - from a small tennis to a rather large football. Your convenience will be the deciding factor here.
In step, the same exercises are used as in classical gymnastics. All of them are aimed at training the muscles of the heart, to develop better coordination of movements.
But there is one important difference between the steppe and classical gymnastics: by performing similar exercises, you can achieve a much greater load and, therefore, the result will make itself felt much faster.
Step aerobics affects the body in a complex manner, while delicately correcting the shape of the legs, developing the necessary muscle group. Your body will be more slender, flexible, plastic and resilient.
Aerobics has a positive effect on the entire body, strengthening the respiratory, cardiovascular, muscular and nervous systems, as well as normalize blood pressure and the activity of the vestibular apparatus.
It is very important that this aerobics is effective enough for those muscle groups that are very difficult to use: for the buttocks, the back of the thigh, and the adductor muscles of the thighs.
Scientists from the United States conducted a series of scientific studies that examined the effects of step aerobics on the prevention and treatment of various diseases. It turned out that the step is simply indispensable for arthritis and osteoporosis, which are usually caused by hypodynamia, i.e., lack of movement. Today, almost half of humanity, which includes both young people and schoolchildren, suffers from physical inactivity.
In addition, the step is useful for professional athletes who can use a set of exercises as a good workout.
It is worth remembering the experience of Gina Miller and include step aerobics in classes during the recovery period.How best to do step aerobics - alone or in a group? This issue is solved individually. For beginners, it is better to start a steppe exercise at a sports club, where they will teach you how to train correctly. Classes in the group are fun, dynamic. In addition, there are always plenty of newbies there, and you will not feel clumsy.
Psychologists have long noticed that if we want to endear a person who we liked for some reason, then we quite involuntarily begin to repeat his movements, facial expressions, and some even breathe in one rhythm. This phenomenon, scientists gave the name - mirroring. People who have mastered mirroring perfectly can use it for their own purposes, practicing in large groups in the gym. Therefore, when you practice step aerobics, repeating movements behind an instructor, you get moral satisfaction from collective actions.
The emotional mood created by the group is much stronger. People who are beautifully, smoothly perform movements under rhythmic music look very beautiful.
And you can work out with an instructor individually.Then you will quickly learn how to control your body, calculate individual load. For people with weak vestibular apparatus and poor coordination of movements, we recommend starting with the most simple ones, and then moving on to more complex ones.
And no matter how long you will perform light exercises, time is not a criterion here, the main thing is your well-being.
Those who easily tolerate exercise, too, should not get too carried away in the first days of class, especially if there is no initial physical fitness.
As clothing, you can choose almost anything. The main thing you should be guided by is not to wear thick woolen knee socks or leggings, because your legs will sweat quickly.
As they say, all ages are submissive to love and sport, so anyone can practice aerobics almost without restrictions. This gymnastics will not bring any harm.