Step aerobics

Step aerobics – one of the most effective and simple directions and styles in family of aerobics. The training is various, interesting and simple. She does not demand excessive concentration of thoughts on the correct assimilation of these or those exercises. A step the aerobics is irreplaceable for treatment and prevention of such diseases as osteoporosis and arthritis. Such training is very useful to athletes during the periods of posttraumatic recovery and by preparation for competitions. The famous fitness instructor Geena Miller at the end of the twentieth century for the first time applied a step as aerobics or gymnastics. After a knee injury it used a step for daily trainings. Remarkable results after the elementary trainings on steps of the house induced it to create this absolutely new type of aerobics. Over time it was widely adopted among adherents active and a healthy lifestyle. A few years ago this new type of fitness was officially recognized as independent sport.

Lessons aerobics step

The lesson an aerobics step is usually divided on preparatory, and final speak rapidly the main. This type of aerobics contains about two hundred movements and is carried out by means of a special platform with the devices allowing to establish necessary height. Height of platforms, as a rule, makes from fifteen to thirty centimeters. Height of a step should be chosen depending on physical training. Lessons an aerobics step for beginners are conducted on platforms with the minimum height which increases gradually further. A step of aerobics people with different level of training can carry out exercises. They help to lose excess weight and to support body muscles in a tone. As a result of an aerobic part of warm-up the respiration rate, heart rate raises, the minute and systolic volume of blood increases, function of respiratory enzymes in muscles amplifies. In trainings alternates power and aerobic loadings, trainings on an unstable step, trainings with alternation of cardioloadings and power exercises, and also any mixed trainings combining exercises of classical aerobics and a training of muscles of various groups.

Lessons an aerobics step positively influence a nervous system, reducing aggression and nervousness to people around and curing of a depression.

General exercises an aerobics step for weight loss

This type of aerobics for an identical period burns much more calories, than classical, dancing aerobics. At occupations the step is applied by aerobics to weight loss the following complex of general exercises:

• the right leg it is necessary to rise on a platform and to put to it the left leg. Further to repeat, since the left leg;
• the right leg it is necessary to rise on a platform and to put to it the left leg. Then to lower the right leg on a floor, and after it left. Then to repeat everything, since the right leg;
• the right leg should be bent in a knee and to put on a platform. Further the left leg needs to be raised over a floor and to put back. Then the right leg should be removed from a platform and to put to left. To repeat everything, since the left leg;
• the right leg it is necessary to rise on a platform, and left to bend in a knee, to tighten up and to put on a floor. Then to remove the right leg from a platform and to put to the left leg. To repeat everything, since the left leg.

Not less than ten times are recommended to carry out all exercises. When performing the aerobics step in house conditions should be remembered that rise on a platform has to happen not at the expense of a back, and at the expense of legs. Also it is not necessary to carry out more than one minute the movement by the same leg or a hand. During execution of exercises the back always should be held directly, and completely to put a foot on a platform.

Music for an aerobics step

Music – an important point of trainings. For a step of aerobics not any music will approach. Music supports a necessary rhythm and mood. Efficiency of occupations and size of loadings depends on correctly picked up music for a step of aerobics. Music for a step of aerobics has to be bright and brisk. Before the final choice of music for occupations a step aerobics in house conditions it is necessary to listen to the picked-up tracks several times. It is necessary to begin a training with slow and slow compositions. Similar music perfectly will be suitable for warm-up and a final part of aerobics. Some instructors consider that music for a step of aerobics has to be tool. Instrumental music will help to plunge completely into process of a training and not to be distracted by lyrics.

Contraindications for an aerobics step

Exercises of aerobics of this look cannot be carried out at diseases of joints of legs, cardiovascular diseases, chronic diseases of kidneys, a liver, premises to a varicosity.