Step aerobics - lessons for beginners at home

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Step aerobics for weight loss has been gaining immense popularity lately. With the help of video exercises, you can easily do it at home.

Efficiency and basic rules of step aerobics

The step platform exercise is a low-impact cardio workout. It is based on simple movements that should be performed on a special hill.

The effectiveness of aerobics is that it helps to maintain muscle tone in the legs, hips, buttocks. As a result, it becomes possible to get rid of excess weight and make the figure more toned.

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Before you start step aerobics for weight loss at home, you need to familiarize yourself with some rules. The main ones are the following:

• for classes, you should choose comfortable shoes and clothes;
• during training, be sure to drink water;
• you should not do aerobics every day, classes every other day will be very effective.

The first results can be assessed within 7 days. If you train 3 times a week, and at the same time eat right, you will be able to lose weight without harm to your health.

Contraindications to classes

Like any sport, step aerobics has some contraindications. Not everyone can do it. Before heading to a fitness club, it's worth learning about the restrictions.

When do you have to give up training on step platforms:

• during pregnancy;
• after a serious injury or recent surgery;
• with pain in the joints;
• with obesity;
• if there are pathologies of the spinal column, kidneys, liver.

The list of contraindications is quite large. Therefore, it is best to undergo a comprehensive examination and seek advice from a specialist.

Advantages and disadvantages of step aerobics

Step aerobics is suitable for both beginners and professionals. Before going to the gym, you should familiarize yourself with the pros and cons of training.

Benefits of aerobics:

1. Exercise affects all parts of the body. Since you will need a platform for classes, it is worth learning that it has several levels. You can independently increase or decrease the height.
2. Exercise cheers you up. It is best to practice with your favorite music. In this case, you will be able to spend your time not only with pleasure, but also with benefit.
3. All movements are rhythmic and continuous. They contribute to the enrichment of lungs with oxygen, the blood runs faster through the vessels, and the nutrition of the internal organs improves.
4. Exercise regularly can help tone your muscles., and find the perfect figure. In addition, you will be able to get rid of excess weight.
5. Step aerobics is suitable for people of all ages, even preschoolers can do the exercises. The only thing is that the training must be made individually, taking into account age and capabilities.

Despite the many advantages, aerobics on step platforms has some disadvantages.

The main ones are the following:

1. The training is carried out at a fast pace, which not everyone can withstand.
2. During classes there is a great strain on the heart. Therefore, people with heart disease will have to give up exercise.
3. Step aerobics has many contraindications. Before going to a fitness club, it is advisable to undergo an examination.
4. If there are no health problems, then aerobics is exactly what you need. In 1 lesson, you will be able to lose from 400 to 600 calories. Soon the extra pounds will start to go away.

Step aerobics for beginners: 10 effective exercises

A video for beginners will allow you to do step aerobics for weight loss at home. As a result, the body will become toned, slim and supple.

Warm up

Any workout should start with a warm-up. This will help warm up the joints and muscles, and prepare the cardiovascular system for stress. You need to start the warm-up with a simple step in place, doing the exercise for 5 minutes.

Step-touch

A well-known element that will also help warm up. To complete it, you need to do the following:

1. We tear off one leg from the floor, and put it on the other.
2. Gradually we increase the pace, and slightly change the exercise.
3. Now we kind of slide across the floor.
4. During the exercise, we bend and unbend our arms at the elbows.

Basic step

It's time to use the step platform. To complete the exercise, you need to do the following:

1. We climb a hill with one foot, then put the other foot.
2. We get down to the floor, alternately lowering our legs.

Wee step

The video will show you step by step how to do the exercise correctly. We start the movements:

1. We put our feet on opposite sides of the platform.
2. We lower ourselves to the floor, but we place our legs closer to each other.

Step-up

We perform the exercise:

1. We stand on the step with one foot, put the other on the toe from behind.
2. We return to the floor with the leg standing behind.

Cal step

We carry out the following movements:

1. We raise one leg to the platform, bend the other at the knee.
2. With a bent leg, we try to reach the buttocks.

Back step

We carry out the following movements:

1. We rise to the platform with one foot, with the other we swing back.
2. During training, we tighten the gluteal muscles.

We do the exercise as follows:

1. We put one foot on the platform, the other is sharply thrown forward.
2. We get down to the floor.

Mambo

The photo shows how to perform the exercise correctly:

1. We put our right foot on the step, with our left we touch the platform.
2. We return to the floor, repeat from the other leg.

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Bounce

We carry out the following movements:

1. We start with the right foot, then move the left.
2. We go down from the step from the back side, turning over 180 degrees.
3. We can jump to the floor.
4. These exercises can be done easily at home. Even a beginner can cope with the task.

Basic exercises from step aerobics

There are basic steps in step aerobics. Based on them, you can come up with various exercises, making your workout more effective. Basic exercises include the following:

• basic step;
• V-shaped steps;
• with an overlap;
• with a leg lift;
• touching the floor;
• swing your legs forward and to the side.

These steps are at the heart of training. Having mastered them once, you will be able to do step aerobics regularly.

Difficult step aerobics exercises

Step aerobics video lessons will be especially useful for beginners. They will help you figure out how to follow the steps correctly. If the basic exercises seem easy, you can move on to a more difficult level. There are complicated steps. These include the following:

• jumping on the platform;
• jumping over the platform;
• dumbbell exercises;
• jumping in place.

At first, you should not include jumps in your workouts. It is advisable to do this after you have mastered the basic steps. It is necessary to increase the load gradually, this will allow you to get the maximum effect from the exercises.

Video lessons of step aerobics will help you to train at home. You don't have to go to fitness clubs to stay in shape. It is enough to purchase a special platform, and all exercises can be done at home. The result will not be long in coming. Soon it will be possible to get rid of excess weight, and the figure will become slim and fit.