It's no secret that it is intensive physical loads that allow one to lose weight most intensively. In this respect, step aerobics has proven its effectiveness for a long time: now it is one of the most popular types of fitness for all who want to clean the stomach, to bring the legs and buttocks in good shape. Even if you do not have the opportunity to attend a fitness club, you can easily organize yourself step-aerobics for beginners at home.
Step-aerobics at home
For such classes you will need some attributes that you need to buy at one time at a sports store. However, it is possible that much of what is useful is already in your home.
- Step or step bench. This is an object that imitates a step, which is the main attribute of such activities. Usually its height is about 20-30 centimeters, the higher - the better for weight loss, but more difficult. If you have not done any sports for a long time, it's better not to take a very high option. Many craftsmen make it from improvised tools - this option is also suitable.
- A pair of dumbbells. Usually, we use dumbbells for 1.5 - 2 kg weight. The heavier options are useless to use - the load is already strong enough, and with heavy dumbbells, you can simply lose all motivation for training due to excessive fatigue. It is necessary to introduce these attributes gradually into classes.
- Sometimes step aerobics includes exercises with fitballs or simply light balls, but at home it is not always convenient. If you do not have too much space for classes, it's better to stop using this attribute.
- Good sneakers. Do barefoot or in the Czechs is impossible - too much stress on the ankle and knee joint. Choose quality sneakers with good shock absorption.
- Sportswear. Choose according to your taste - shorts, pants or breeches and a sports T-shirt. Clothes should be comfortable and well absorbing sweat.
That's all that is useful for you to take step-aerobics at home! It is very convenient to study video lessons, which are now very much on the Internet.
Fitness: step-aerobics at home
In classical step-aerobics, basic movements are used, which are included in exercises with a different sequence. Let's consider some of them.
Exercise 1. Step-tach (3-5 minutes)
This is a step-by-step step that is performed for a warm-up without using a step. Perform springy steps from side to side, putting one foot to the other. Have you mastered it? And now increase the pace twice. Then again, walk slowly. After that, learn the same steps, but do not lift the foot off the floor, but glide along it. Hands also work: first they are lowered along the body, but with each step they need to be straightened.
Exercise 2. Overlap
Perform the exercise, similar to the previous one, but strongly bend the legs in the knees, almost touching the heels of the buttocks. Alternate the first and second exercises in your workout. Then complicate the task: make two step-by-step steps, and on the third heel pull up to the buttock.
Exercise 3. BASIC STEP
Take a step on the step with your right foot, put the left foot to it, go down from the step - first right, then left foot. After 2-3 minutes, make the leading leg the left one. Accelerate the pace to the highest possible.
Exercise 4. Step-Up
Step on the step with your right foot, put your left foot to it, put it on your toe, and immediately return it to the floor, and then lower your right foot. After 2-3 minutes, change your legs.
Exercise 5. Step-knee
Take a step on the step with your right foot, bend the left knee and pull to the stomach, then go down and change your legs. If you adjust the figure, so with a good mood - that's the basic principle of such activities. Jumping on a step-platform, similar to the dance moves that you have to perform under cheerful, cheerful music - is this not the most pleasant way to tidy your body?