Step aerobics (translated from English. Step means "step") - is rhythmic exercises all the muscles of the body, carried out on a special platform. Step aerobics is similar to traditional aerobics, except that it uses a step platform, the height of which varies from fifteen to thirty centimeters, depending on the sports training. On average, step aerobics session lasts about fifty minutes, during which burned 250-400 calories. The main emphasis during training is on the muscles of the legs, but the muscles of the arms and shoulders are also involved, allowing to burn more calories to achieve the harmonious development of body and acquire the grace of movement. Classes (especially group) is usually carried out with the music. This allows you to create the appropriate mood, set the overall rhythm and motivation to exercise.

Beginners better use of step-height platform fifteen to twenty centimeters, and is suitable for more experienced tridtsatisantimetrovaya platform. On this platform, you must first go up and then down to the rhythm of music. To avoid monotony, the exercise alternated with dance movements and elements of oriental gymnastics. For lessons step aerobics recommended sports shoes with rubber soles.

Getting lessons step aerobics

Good posture and correct execution of the steps is very important to achieve the desired results and prevent injury. Good posture - a raised head and drooping shoulders. The muscles of the buttocks and abdomen need to be stretched, the back should remain straight. The knee may be raised by no more than ninety degrees. Newcomers better to start classes in step aerobics group, under the guidance of an instructor. If you've never engaged in step-arobikoy, start with the first level, even if you have a good general physical training, or you exercise. In class entry-level instructor demonstrates the steps and movements, explains the terminology and often repeats a set of exercises to beginners remember them. Classes are more advanced levels are intense, the pace is very fast, and you'll fall behind if you do not know the movements and terminology.

When installing the step platform, make sure that that was around a lot of space. Although the platform is used in most of the exercises, some exercises are done on the floor. Even if you exercise on a step platform should leave about a meter on each side. Step necessary to do the middle platform and in such a way that with stepper (sometimes referred to as step-plaftormu) in contact the entire sole. Over time, you learn how to "walk" and will automatically perform the movement, not even looking down. The leg should be lowered as near as possible to the platform, as far as you feel comfortable. Classes are erased aerobics are often held in front of a mirror that will enable to follow the correct execution of the exercises and posture Posture - a few helpful tips for those who want to walk straight .

But for this you need a training DVD-ROM, step platform, ball and two small dumbbells, which provide the required load on the shoulder girdle. Make sure to step around the platform was plenty of room for maneuver. Individual lessons step aerobics can be just as fun and energetic than training in a group, you need only to study the movement and to choose the right music

Movement step aerobics

Basic movement step aerobics - a rise of one foot on the platform with subsequent lowering to the starting position, then repeat the movement with the other leg. At first glance, it is very simple, but try to repeat the exercise several times, and fatigue of the leg muscles.

So, you can bend the arms at the elbows with dumbbells to strengthen biceps and gradually increase the intensity of the movements. However, step aerobics movement is based on a basic step. To learn how to coordinate the movements of the arms and legs, it will take time, so be patient and do not rush. If something does not work the first time, stop and go back to the basic movements. Do not force yourself to go too far and do not try to, so to speak, over your head.

The main terms of step aerobics are: basic step, step A, step diagonally, step up, step down, side step, step with the rotation, and so on. In short, all possible variations of the basic step.

The benefits of step aerobics

Like all other types of aerobic training, step aerobics is great for burning excess fat and calories. It also aims to train the muscles of the heart, but can achieve a much greater load, making the results appear more quickly (the effect of the training step aerobics noticeable after six weeks of regular training). Step aerobics is shown to people of any age, but if you have knee problems, you may need a lower step platform.

Step aerobics has numerous advantages compared to other fitness programs. In addition to traditional restorative and developmental effect, step aerobics provides a healthy sustainable weight loss. It also helps to stimulate blood flow throughout the body and lowers blood pressure Blood pressure - dangerous if his swing? . Sport Step Aerobics positively improve not only the physical but also the mental state, reduce the level of depression and anxiety Anxiety - how to distinguish normal from disease? .

The main scourge of any office - a minimum of movement, lack of exercise, a condition of reduced physical activity. Most mental load leads to fatigue and stress state: at the end of the day office workers become sluggish, tired, as if engaged in heavy physical labor. To avoid this situation, maintaining health for many years, will help office charge, including several sets of exercises and change of work and rest periods.

Disadvantages of a sedentary lifestyle

Experts believe that health - is the lack of physical limitations in daily life. Sedentary lifestyle leads to a serious loss of health, aged 25-30 years, a person begins to develop rapidly complex diseases. Stagnation of blood and lymph circulation in the lower limbs, scoliosis Scoliosis - when the spine is curved , cervical osteochondrosis Cervical osteochondrosis - the lot of office workers , Cardiovascular disease, decreased vision, varicose veins, myopia Myopia - just a feature of Headaches of different etymology - this is an incomplete list of ailments typical for people leading a sedentary lifestyle.

Due to sedentary work it takes a serious failure in the body, but often employees are afraid of condemnation and ridicule colleagues, because no measures to prevent disease are not taking. In Russia and the CIS countries has just begun vaccinating cultural office in charge of large corporations.

Office charge between times

Calls for doctors to actively combat physical inactivity are in conflict with a full time trouble: the eternal lack of time makes postpone classes at fitness centers and gyms for the future. However, to find a solution is always possible. Enough to give up commuting transport, to walk on the fresh morning streets of his native city to work and the heart muscle will begin to work in a healthy rhythm.

Alternating work at a desk, a computer and change activities during the day will break the brain, help disperse the blood through the veins, to avoid stagnation. An hour of work must necessarily be diluted ten to fifteen minute break, during which you need to do a few simple exercises for the neck, back, legs and arms. If the daily working hours of such charging corporate rules are not provided, you can make this complex in the dressing room or dining room, hallway or in the yard, where no one can stop.

Exercises for eyes can be done without attracting attention. From the hours of sitting in front of a monitor eye strain, headaches begin. Quite a few times to open and close your eyes, blink, look into the distance, move your eyeballs back and forth, take deep breaths, drink a glass of clean water to restore visual acuity and raise the overall tone.

For employees who have a separate room, there are plenty of opportunities for smaller five to ten minute charging systems: small fitness equipment or isometric exercises on the contraction and relaxation of muscles in the help. For those who do not accept any physical activity during the working day, there is a way - by Su-Jok and Shia-tsu, eastern practices of acupressure Acupressure - Eastern practices in the service of modern science . You just have to have before my eyes the circuit points on the hands and feet, so that pressing on them to quickly return of vigilance, alertness, healthy complexion and vitality.

It is interesting

In the East, in a system of ethics developed clear guidelines for the office gym. Japanese and Chinese are sensitive to the health of their employees, clearly realizing that prevention always costs the company less than sick pay. Breathing exercises Chi-chun, the story has not millennia, full yogic breathing, diaphragmatic breathing and the like practices help to quickly restore vitality and improve health. To master this simple complex by virtue of any employee.

Jeanne Pyatirikova