The advantage of step aerobics before aerobics and then make regular sessions it? �
Step aerobics is probably one of the easiest and most effective styles and directions in a large family of aerobics. Step in translation from English means literally step. Let this be your first step towards a beautiful and trained the shape that you create yourself. Step aerobics is ridiculously simple, it does not require excessive concentration and the concentration of thought on the proper absorption of certain movements. All you need is to be able to walk nicely.
Only do not think that it means monotonous walking in the sports hall or your own apartment. Step aerobics interesting and varied. A few years ago, step aerobics was officially recognized as an independent sport, in which the competition is held.
Step as gymnastics or aerobics was invented in the United States well-known fitness instructor Gina Miller. She tailored it to their daily training after suffering her knee injury. The first simulator, which she used for healing, were the steps of the porch of her home.
Gina was so fond of movements, in which there were many elements of the descent and ascent that I could not see how flying time, and came to his senses only when completely recovered and acquired its former shape.
She learned that the simplest workout on the stairs just gave remarkable results. That is what prompted her to create a completely new kind of aerobics, which she decided to take the exercise from your home rehabilitation complex. This is the story of another great sport step aerobics, which not only adds to the mood, improves the shape and revitalizes the entire body.
Step aerobics is unique in its kind. You don't have to buy expensive exercise equipment. Enough of the minimum, which can certainly be found in each apartment. This minimum consists of step benches, wide rubber ribbon, ball and two small dumbbells, which will give the desired load on the shoulder girdle.
The distinctive features of this new sport are: you will not get a mountain of muscles in the wrong places and get a harmoniously developed body, beautiful posture and can develop a beautiful, expressive and precise movement. Step aerobics is one of the fastest ways to make yourself the waist. But the main train body part will be all the same leg, which will be slim and strong.
Benches for Stepan are different. The main requirement for them it should be easy for them to do. Ideally, the bench should be from one to five feet in length and not less than 40 cm wide. But we must remember that too wide bench is also not suitable. It will be uncomfortable to do.
A good width is from 40 to 60 cm, and the height of the bench depends on you. The higher it is, the greater the load gets engaged to her man. Some benches that offer specialized shops, equipped with retractable legs. If you purchase ordinary, do not rush to buy high, deemed sufficient height at 30, see
Not less important is the surface of this, at first glance, a simple sports projectile. She in no case should not be slippery. As a rule, it is covered with ribbed rubber. This is done to prevent possible injury.
Unfortunately, not everyone has the opportunity to purchase sports special bench. What to do in this case? First of all, of course, not to get upset. After all, its quite easy to make yourself. Knowing what size it should be, you will easily be able to make a bench from a suitable material.
If step aerobics decided to do Housewives who do not have any carpentry or slesarnyi tools, they can use a baby chair or bench with appropriate parameters. For lack of this, we offer you to take advantage of suitable size book, box or drawer.
Wide, thick, rubber tape is also useful in the practice of step aerobics. It is their great diversity and increase efficiency.
The ball will fit almost anyone - from a little tennis before a rather large football. The only decisive factor here will be your comfort.
In step uses the same exercises as in the classical gymnastics. They are all aimed at training the muscles of the heart, for the production of better coordination.
But there is one important difference from Stepan classic gymnastics. This is something that, in carrying out similar exercises, you can achieve a much higher load and therefore the result will be felt much faster.
Step aerobics affects the body holistically, with delicately adjusts the shape of the legs, developing the desired muscle group. Your body is more slender, flexible, pliable and resilient.
Aerobics has a positive effect on the entire body, strengthening the respiratory, cardiovascular, muscular and nervous system, and it also normalizes blood pressure and the activity of the vestibular apparatus.
It is very important that this aerobics quite effective for those muscle groups that are very difficult to use: buttock, rear thighs and causing the muscles of the thighs.
Scientists from the United States conducted a series of scientific studies that have studied the impact step aerobics on the prevention and treatment of various diseases. It turned out that step is indispensable for arthritis and osteoporosis, which are usually caused by physical inactivity, i.e. the lack of movement. Today from inactivity suffers almost half of humanity, which includes the youth and students.
In addition, step useful for professional athletes who can use the exercises as a good warm-up.
It is worth remembering experience Jeeps Miller and include step aerobics to practice in the recovery period. How to do step aerobics - one or in a group? This is not the last question. It is resolved individually. Beginners should start classes Stan in the sports club, where you will learn how to properly train. Group classes are fun, dynamic. Moreover, beginners there is always enough, and you will not feel clumsy.
Psychologists have long noted that if we want to win the one that we for some reason have recovered, we completely involuntarily begin to repeat his movements, facial expressions, and some even breathe in the same rhythm. This phenomenon was given the name - mirroring. People who have mastered mirroring to perfection, can use it for their purposes, engaging in large groups in the gym. So when you do step aerobics, repeating the motion with the instructor, you get moral satisfaction from collective action.
Emotional mood created by the group, much stronger. Very nice people, which beautifully, smoothly carry traffic under the rhythmic music.
And you can work out individually with the instructor. Then you will quickly learn how to control your body, calculate the individual load. And our book will be your assistant in if you want to do step aerobics at home. After reviewing the exercises below, note the groups of muscles that will be involved in. People with a weak vestibular apparatus and poor coordination of movements we traditionally recommend to start with the most simple, and then move to more complex.
Moreover, no matter how long you will perform light exercises, the time here is not the criterion, the main thing is your health.
Those who can easily tolerate physical exercise, too, should not be in the first days of practice to get too carried away, especially if you don't have the original physical training.
As a service, you can choose almost anything. Main, than you should use, do not wear thick wool socks or socks because his feet quickly you will sweat.
As they say, love and sports for all ages, so step aerobics can be done by any, with virtually no restrictions. No harm this gymnastics to bring will not be able.
Step-by-step. Step aerobics
Source:
Best4woman
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