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Power aerobics

The power aerobics is a complex of the special power exercises directed to strengthening of muscles of a neck, shoulders, spins, buttocks, hips and a waist. As a result of exercises the metabolism is normalized, blood circulation and the general physical condition of an organism improves.

Силовая аэробика - тренировка разных групп мышц с помощью силовых упражнений и физических нагрузок

Features of power aerobics

This type of aerobics is based on trainings with high loadings and weightings.

Exercises of power aerobics take place in bystry speed with use not of dancing, but sports steps. Accelerated exercises and alternation of different types of burdenings are the main features of this aerobics.

During the training of power aerobics various groups of muscles and all parts of a body are involved, and also warm-ups take place in the aerobic mode 7 - 10 minutes. As burdenings bars Pampas on 10-30 kg, the weighted bodibara on 1-5 kg and dumbbells to 10 kg are used.

The main exercises of power aerobics are squeezing, strengthening of a press, squat, attacks, inclinations, presses and twisting. The main program of exercises begins with development of legs, buttocks, shoulders, hands and a back. The sequence of exercises changes, and the making heavier elements are added.

If the training of power aerobics is correctly balanced, then the bearing improves, the fatty layer of a body decreases, muscles become stronger and the plastics develops.

Each training takes about 50 minutes and includes:

warm-up of aerobic type for a warming up of muscles;
the main exercises with objects for burdening;
final muscle strain and relaxation.

Indications to power aerobics

Indications to use of power aerobics are problems with fatty layers and the excess weight, the weakened muscles, disturbances of a bearing, lack of plastics and grace, a disease of a musculoskeletal system, disbolism, stresses and overfatigue, flabbiness and otvisany skin.

Advantages of power aerobics

The power aerobics is directed to improvement of a tone of muscles and decrease in excess weight. Generally this type of exercises is intended for people after 25 years with problems of a figure and friability of a body, but also this aerobics helps to carry out prevention of diseases of a musculoskeletal system and obesity.

One training of power aerobics allows to burn up to 500 kcal and to study all groups of muscles. After the regular power trainings fats are burned and muscle bulk increases, and the body becomes harmonious and tightened.

The main advantages of power aerobics are:

coordination improvement;
decrease in excess weight;
strengthening of an organism and increase in muscle bulk;
strengthening of pulmonary muscles and press;
prevention of cellulitis and aging of skin;
removal of fatigue and stress;
strengthening of muscles of heart;
improvement of the general physical and mental state.

Contraindications

Contraindications to carrying out exercises of power aerobics are a serious illness of cardiovascular system, oncological diseases, the postoperative period, internal bleedings, musculoskeletal system injuries, a diabetes mellitus, pregnancy and the period of a lactation, mental disorders.

In the sparing mode of exercise people at advanced age, and also with the low level of physical training, weak immunity and have to carry out to the period after the postponed viral and inflammatory diseases.

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