Step aerobics for weight loss - the path to excellence

The optimal means for maintaining the human body in an ideal form is a certain physical load. To bring yourself in order and lose weight can be not only through complex and debilitating exercises. Today, step-aerobics for weight loss is becoming increasingly popular . What are its main advantages, and how does it work? We will try to understand.

Advantages of step aerobics

So, let's start with the undeniable advantages of such pursuits. Step aerobics for weight loss features the following features:

• high efficiency;
• The level of physical activity is available for beginners and is sufficient for professionals;
• Simplicity of exercises - you can master the course yourself without a special tutor;
• Does not require the availability of expensive simulators;
• The exercises are adapted to the home conditions;
• Safety and preventive maintenance of various diseases, including problems related to pressure, circulatory system, blood vessels;
• General strengthening of well-being and mood improvement;
• Formation of correct posture;
• Acceleration of metabolism (the effect of losing weight continues after the end of training);
• Strengthening muscles and reducing excess weight.

For one hour of classes at a moderate pace, you can lose about 500 calories, which is equivalent to a lunch or a whole serving of sweet.

Limitations and tips

Step aerobics for weight loss has a number of limitations that should be borne in mind. Before you start the active phase of the exercises, you should visit a local therapist and get permission for classes. Contraindications, as a rule, are customary:

• phlebeurysm;
• Diseases associated with the knees;
• heart diseases;
• Excessively overweight.

In order for lessons to bring only positive and beneficial, it is recommended that certain precautions be taken. Training should be conducted no more than 3 times a week. In addition, during the exercises you need to control your health, do not limit yourself to drinking water and do not try to adjust to someone else's rhythm. Remember that too fast weight loss can be fraught with various difficulties, in 7 days you must lose not more than one kilogram.

What you need for training

Millions of women prefer this particular program in connection with the fact that step-aerobics in the home is as effective as classes in the hall. Define the basic concepts that will be required in the training process.

The meaning of the system is laid directly in its name. From English, the word "step" is translated as "step". It is steps that underlie effective exercises that involve each muscle group in the body. For training, you will need a special platform. You can buy it at any sports shop. Between the platforms can differ in height. Usually it ranges from 15 to 30 centimeters. It is best to purchase a universal version, which can be adjusted in height. In addition, it is desirable to purchase a comfortable sports uniform and sneakers, reassigned for active sports. Their main property should be a hard fixation of the heel. Choose shoes very carefully, otherwise increases the risk of injury. You can compose a training program with the help of a trainer or purchase a disc with special lessons.

Additional Items

Step aerobics for losing weight at home will be much more effective if you can buy such simple sports items as:

• Wide rubber band.
• A small diameter ball (so that you can hold it with one hand).
• Dumbbells (Weighing from 0.5 to 2 kg.).

The intensity of the exercises is determined by the height of the step that you are doing, stepping on the platform, and sports equipment allows you to increase the load.

Step-warm-up

Step-aerobics for weight loss includes several stages. First of all, you should conduct a general warm-up. For this, the following simple exercise is suitable: put your feet shoulder width apart, relax completely, keep your arms free along the body, and your back straight. Begin to make steps to the sides and back and forth, then use your hands, making flies. The duration of the warm-up varies from 5 to 7 minutes. During this time, all muscle groups have time to warm up, and the body - to prepare for the main load.

Basic Exercises

Then comes the main stage. In a nutshell, its meaning is to perform rhythmic movements, ascents to the platform and descents from it. It is customary to distinguish 2 types of step-programs: basic and dance level. In addition, there is a so-called "direction with burdening." It has its own qualification with the introduction of Arabic numerals.

So, let's analyze in more detail what step-aerobics is. Exercises that are included in its composition, will help you to bring your body into the desired form. After the warm-up, start taking steps on the platform. It needs to be done alternately, at a moderate pace for 5 minutes.

After such manipulations, you can begin to perform special exercises. They need to be done in a certain sequence, from simple to more complex:

1. Rise to the platform with your right foot, make a left move, then change your legs.
2. Rise to the platform with your left foot, strain the muscles of the buttocks and move your right foot back, carry out a change of position.
3. At a fast pace, step one leg on the edge of the platform.
4. Classic push-ups from the platform.
5. Set the platform to the last level, put a foot on it, bent at the knee, the support must be made on the second leg, standing on the toe. Make 15-20 stops.

From the history of fitness

Fitness, step aerobics are in many respects similar to each other. It is no coincidence that the founder of the last sports direction became the famous instructor J. Miller. The program was developed by her at the time of injury, but the impressive effect so impressed the woman that over time rhythmic training resulted in a new sport course.

There are also a few secrets that will help make your workouts more effective:

• Give up a tight lunch before classes.
• During exercise drink in small sips.
• At the slightest indispositions immediately stop.
• Do not seek to immediately take a significant height, build your own program of classes smoothly.

Step-aerobics is the future

Every day, more and more popular step-aerobics for weight loss. Reviews about this form of sports training are always found only in a positive way. Exercises are convenient to perform both in the group and individually. You can visit the club, and you can study at home under your favorite music. Light, understandable, but very effective exercises will not only help you find a new figure and say goodbye to excess kilograms, but also provide a positive charge for a long time.