Step aerobics for beginners. Step aerobics at home. Step Aerobics program for adults and children

A fit and beautiful body is the dream of many not only women, but also men.

Aerobics training is given not only by slender legs, fitting buttocks and embossed hands, but also a lot of positive emotions, as well as a good mood. Step-aerobica represents one of the directions of fitness movement. Active training show good results both in the fight against excess kg, and when creating a harmoniously developed body.

Fitness training on step-aerobics

What is such a direction as step aerobic? The idea of \u200b\u200bcreating a set of exercises that are performed not on the floor, but on the hill,-the platform bench-belongs to Gene Miller. The fitness instructor herself received a severe leg injury and could not perform exercises in the classic version. And then she came up with a small step for her damaged limb - a stepper. The excellent results that were achieved during such classes laid the foundation for Step-Aerobics as a separate direction of fitness.

Rules for conducting safe step-aerobics

• You should start training with a warm -up. So you will prepare the body for subsequent loads and reduce the likelihood of injuries.
• A step forward from the platform is performed from the heel, a step back - from the toe.
• The rise to the bench occurs due to the legs, and not by creating an effort in the back. The step is soft, slightly springy. At the same time, on the stepper you should stand with the whole foot, the back is straight.
• The number of repetitions of each exercise (or the execution of techniques for each leg) is 10 times. If the purpose of classes is weight loss, the number of repetitions grows to 20-25 times.
• The optimal time for classes is the evening from 19.00 to 21.00.
• Do not immediately seek after training to immediately make up for the calories spent with a dense meal. In many ways, it is nutrition that determines the effectiveness of an aerobics and a pronounced result of training. Training, which takes place at a relaxed pace, will “take” about 250 kcal. With the average intensity of the load per hour of work, you lose about 400 kcal, if you work at a maximum - about 500 kcal. When you are faced with the task of losing weight, you should only create a calorie deficiency in the body.
• Sufficient to maintain a good physical shape the frequency of classes - 3 times a week.

Selection of inventory and clothing for step-aerobic

• The height of the stepper determines the intensity of the training. The more it is, the greater the load you will receive. It should also be borne in this case that the effect on the knee joints and the lower lower back increases. Therefore, to perform exercises of the step-aerobics, especially the block for beginners, prepare the platform no higher than 15 cm. For more experienced, a bench or even 25 cm high is suitable.
• If you decide to engage in step-aerobics at home, take care of the choice of stepper. The platform should not be too small or large. The legs should not slide over the surface of the bench. Do not save on the inventory, and purchase a high -quality bench from reliable materials.
• If you want to increase the load on the body, use additional weighting agents (1 or 2 kg). Do not do standard exercises with a greater amplitude of boots of arms or legs. So you risk obtaining excessive stretching of muscles and ligaments.
• Clothing should be comfortable - elastic fabrics that do not constrain movements. The perfect choice will be elongated shorts (free or tight -fitting) and a short sleeve T -shirt.
• In order to avoid trauma, take care of comfortable shoes with good shock absorption, as well as reliable fixation of the ankle.

The effectiveness of the step aerobics

Regular rhythmic exercises using a special bench - stepper, improve the physical condition of the body, increase the mood, and also make your figure and move more harmonious and graceful. Training contribute to:

• Harmonious development and strengthening of the muscle system of the body.
• Improving flexibility and plastic.
• Strengthening the muscles of the legs.
• Increased endurance.
• Improving the general tone of the body.
• The formation of proper posture.
• Improving the emotional state.
• They help maintain the optimal weight for your body, thus being the prevention of diabetes, cardiovascular diseases, as well as joint of joints.

Contraindications for step-aerobics

Aerobics classes are a fairly active type of training that requires a great return from the body. A number of states are contraindications to the implementation of the step-aerobic technician. These include:

• Hypertension (increased blood pressure).
• Pathologies of the cardiovascular system.
• Anamnesis surgery.
• Varicose veins.
• Spinal injuries (including obtained in the past).
• Liver and kidneys.
• Acute phase of SARS.
• Painful sensations in the joints, as well as the legs.

Music for Step Aerobics

The musical accompaniment of the training plays important importance. The audio composition not only sets the mood for the lesson, but can also facilitate or, vice versa, complicate the exercise.

• Choose acquaintances, or better - your favorite melodies. You will raise your mood and get the right mood for the entire training.
• Music should be rhythmic and include 3 phases of 32 tacts. Thus, when repeating the ligaments, there will be no need to rewind the track. In addition, such a pace is synchronized with heart attacks.
• For the preparatory block (warm -up), a faster melody is suitable - 140 beats per minute.
• Do not choose too fast the composition.

Basic step aerobic

Those who take only the first steps on the steps of the platforms are better to start with the development of the main steps of the step-aerobics.

• Basic step. Go with your right foot on the platform, then raise your left leg to it. After you go to the floor - first with the right foot, and then - the left.
• V-step. Pass on the bench with your right foot on the right edge of the step, then with your left foot, become on the left edge of the stepper. You also sink to the floor alternately.
• Over. Go on the bench with one foot sideways, bring the second leg and turn your back. Going down to the floor in a similar order.
• Straddl. Climb on the bench sideways, then go down so that the platform is between the legs.
• Step with a turn - Tern. Raise your right leg directly to the platform. Raising the left limb, turn the body to the right. Get on the floor from the right leg.
• Step-Tap. Saching onto the bench with your right foot, and only bring the left to the edge of the platform. Next, go down to the floor, starting with the left leg.
• Rise the knee. Go on the step with one foot (any), lift the second and bend at the knee. Next, the lifted leg is lowered to the floor, and behind it follows the leg from the platform.

Types of step programs by aerobics

Depending on your physical preparation, the instructor will offer the appropriate set of exercises. The following levels of step-aerobics are distinguished:

• STEP-BASIC. The basic level for those who are just starting to engage in step aerobics. A block of exercises includes simple techniques and basic choreography, which the newcomer will easily master.
• The average level involves increasing the load. The intensity of training increases, steps and ligaments are more complicated.
• STEP-COMB. If you have successfully mastered the previous stages, as well as the step-platform itself, you can begin to perform third-level exercises. Here you will find complex ligaments of steps to quick rhythmic music.
• STEP - Interval. This group includes the most complex exercises, the implementation of which requires excellent physical training. Techniques include an active combination of strength and aerobic loads.

Step Aerobics: Program for buttocks

Tightened buttocks of attractive shape - a dream of almost every girl. And if the task of squats is muscle training, then it is the attacks that will give your priest an appetizing shape of an apple.

• Stand your back to the platform. Take a step forward, even more moving away from the simulator. Take the right leg back, fingers rest on the board. Bend the left leg at the knee so that there is a right angle between the thigh and lower leg. Repeat 10 such squats in turn first for one, and after for the other leg.
• Become faced Stepper. Saching on the platform with your right foot. Pushing yourself in the gluteal muscles, raise yourself onto the board. Bend the bent left leg over the platform. Next, go to the floor - barely touching the sock of the floor of the floor, again go to the board. Perform 10 repetitions and change your leg.
• Lie down on your back, install your feet on a bench. Pour the pelvis with buttocks, fix it at the top point for 1-2 seconds and lower the ass to the floor. Repeat the exercise 10 times.

Step Aerobics: Exercises for weight loss

If your main goal is to reduce weight, there must be jumping in training. As a result, a more active load on the muscles occurs, and metabolism is accelerated and more energy is spent. The number of repetitions is at least 10 times.

• The starting position is the legs on the floor, while the step is located between the legs. Squat, taking the buttocks back. Next, you jump in a semi -signs on a bench and in a similar way jump to the floor.
• Stand in front of the steppe. Slightly sit down. The pelvis is allotted back. Drop on the platform (in the semi -sampling), straighten and jump back to the floor.
• Stand next to the bench (right side). Also sideways enter the right leg to the platform. Next, transfer the weight to the leading leg. Remove the buttocks back, touch the surface of the board with your left hand and jump to the other side of the stepper, thus changing the supporting leg.

These exercises not only contribute to burning fat, but also “tighten” the gluteal muscles.

Step-Aerobic lessons

The next selection of exercises will help to work out a wide range of muscles. The number of repetitions of each technique is 10 times, if there is an alternate load on the limbs, then perform 10 repetitions each leg.

• Stand next to the platform. Put one leg on the board, the foot is directed parallel to the hips. In the starting position, the legs are placed on the width of the shoulders and the weight is distributed to both feet. Next, you sit down, while you take the buttocks back, and the back remains straight. Try to evenly distribute the load on both legs. Next, the rise and swing of the foot on the rise, aside. When this exercise is performed, a small gluteal muscle is working out.
• Stand in front of the bench, the legs are installed shoulder width apart. Make the right foot to the stepper, while the left leg remains on the floor (you tear off only the heel from the surface). Bend your leg on the elevation so that the angle between the lower leg and the thigh is straight. Stop on the right leg. Next, straighten, pulling the right limb to the chest. Return to the starting position.

• Take a horizontal position - the fingers rest on the floor, and the forearms are installed on the bench. The elbow joint is under the shoulder. Try to make the back even, without excessive deflection in the lower back. The stomach is tense. Next, straighten the right and left arms alternately, turning into a pressing position. Next, you again sink to the forearm. And you rise again. During the implementation of the equipment, the case should remain straight.
• Sit on the platform. The palms rest against the edge of the stepper. Take a step forward. Now your buttocks hang over the floor. Stop first perform “squats”, bending and extending the hands in the elbow joint in this position. Next, when bending the right hand, reach your left palm to the toe of the right leg. Repeat similar actions, but already for the left hand.

Step aerobics for children

Classes of step-aerobics in childhood contribute to not only the physical, but also the emotional development of the child. Regular training strengthen the musculoskeletal system, develop flexibility, muscle strength, dexterity and endurance. The musical accompaniment, which is present in the classroom of step-aerobics, forms a child's sense of rhythm, and the performance of exercises in the dance manner develops plasticity and grace.

Step Aerobics Exercises for warm-up

A simple set of exercises will prepare the baby’s body for further loads.

• Start with a warm -up of the feet.

Exercise 1. March, while the leg drops to the floor on the entire foot.

Exercise 2. Walking in a circle according to the scheme: on the heels - then on the half -fans - again on the heels, etc.

Exercise 3. First in the right, and then on the left side.

Exercise 4. In the standing position, rotate alternately with the left and right foot (on the left and right sides).

• Next follows the exercise "cat". You need to stand on all fours. Fixing your knees at one point, move forward in your arms. At the same time, try to make a deflection in the back. Returning to the starting position, bend your back with an arc.
• Putting their feet shoulder -width apart, children perform shallow springy squats.
• Next, add to the previous exercise the transfer of the body from one leg to another.
• After - a short easy run on the spot.
• We reached for their hands up and shook down.

Step Aerobic Exercise Complex for Preschoolers

Since the athletes are still quite young, steps aerobics include not only dance elements, but also a kind of game that increases the interest of children. The stepper for training with children has a small height (not more than 8 cm), the length and width are 40 cm and 25 cm, respectively. Repeat of each exercise is performed 10 times.

• Exercise "Snake". Children become a “chain”. The guide leads all the guys with a snake between all the platforms in one direction. Walking can be replaced with easy running. Next, a turn is performed, and the column moves in the opposite direction, only now it is necessary to crawl onto the bench. Thus, each child occupies his own platform. As a result, memory develops, spatial thinking and coordination.
• Exercise "plane". Standing on the stepper, children spread their hands to the sides (at the level of the shoulders). Next, the inclinations are performed alternately in the right and left sides.
• Exercise "Flower". Children become knees on a bench. The head is lowered down (as close as possible to the step). Hands lie on the head. The back muscles are stretched. Next, you should stand on the floor and straighten.
• Exercise "Penguins". Starting position - children stand on stepper. It is necessary to jump from the platform (back) and again jump onto it.
• Children are kneeling on benches. It is necessary to sit down, lowering the buttocks as close to the heels as possible, and then get up again.
• Walking. The guys stand on the steppers. A few steps are taken under rhythmic music. Next, they perform a rest step forward to the floor and back to the hill, and then the attached step back (to the floor) and return to the platform again. The exercise ends with walking on the board. At the same time, hands rhythmically move forward, up, forward and down.
• The legs are shoulder -width apart, the hands are bent at the elbows and brought to the shoulders. Step on the bench, a few rotations with your hands. Step back to the floor. Again a step on the platform, hands rotation and return to the floor.

At the end of the training, you need to restore breathing and relax.

The opinions of people regarding such a type of training as step-aerobics are different. And this is not surprising, because each of us has an individual “ballast”, at work with which the exercises of the complex are aimed. However, for the most part, the step-aerobic, according to reviews, had a positive effect on the body. Do not wait for high results if the basic rules are violated - the regularity of training, the correct performance of the exercises (otherwise the intensity of the effect on the body falls significantly), and also if the diet is not corrected. The lesson of the step-aerobics clearly illustrates the video.