Hey, this is not about the elevator! A small pedal can still allow you to "dance" up and down to a casual beat and enjoy a refreshing feeling! Last Saturday, I played step (step exercise) with a group of Qingyi members at the Limeijian longevity store. Everyone was very dynamic on the board and became rhythm masters. What are the benefits of doing step aerobics? Just look at Coach Lu (Sunshine) who is tall and tall and you will know the answer! Come, quickly follow her and "***dance" with the board!
Walking with a board
■First of all, you can study this wonderful board: it is generally 100 cm long, 35 cm wide, and 10 cm high. Of course, the height can also be adjusted. The higher the height, the more intense the exercise. Accompanied by dynamic music (about 120 beats per minute), dancing up and down rhythmically on the plastic board will naturally improve your coordination!
■The most basic movements of step pedal exercise are getting up and down. One is called the "basic step", which is facing the top and bottom of the board. Another method is the "side step", which involves turning your body 45 degrees to get up and down the board.
Movements on the board
Group 1
● Single Knee (raise the leg once): Raise one leg, then touch the ground, and the time to touch the ground should be short ;● Single Side (one side kick): Extend your hips sideways, and straighten the kicking leg;● Single Curl (one backward bend): Lean your upper body slightly forward, bend one leg backward, and bring your heels as close to your buttocks as possible;● Single Kick (one forward kick): Kick forward with one leg, keeping the leg straight.
The second group
● Three Knee (leg lift three times): refer to Single Knee, you can cross the ground;● Three Curl (rear bend three times): refer to Single Side;
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● V-step (V-step): The two feet are separated after getting on the board, and they exactly form a V shape with the stance point after getting off the board; ●Jumping (split-leg jumping): Jumping with two legs under the board , a bit like the jumping movement in radio exercise.
Each group of actions can be combined in various ways, such as practicing A + B → C + D → A + B + C + D repeatedly, with basic steps in series in between.
Safety Manual
●The pedal should be flat and in the center of the pedal to prevent the pedal from being unstable. ●Don’t lift your heels off the pedals, as “hanging” can easily sprain the Achilles tendon. ●When getting off the board, your toes should land first, then your heels, so that your body can be cushioned. ●Knees should not be too "stiff" but should remain flexible. This is also to provide cushioning and prevent back sprains. ●When doing tilting movements, do not tilt your waist, but tilt your ankles. ●Maintain the shape of the abdomen and keep the muscles in a normal active state. ●Keep breathing evenly and do not hold your breath.
Practical Tips
■ Wear elastic clothes, preferably made of cotton or Lycra. Of course, you should also wear sports shoes, preferably air-cushioned ones, which can provide cushioning. Some people dance barefoot, but this can easily damage their ankles.
The dynamic and static complement each other to add freshness.
■The frequency should be done at least 3 times a week, with a cycle of 3 months.
If you stick to it, there are many benefits: it can improve cardiopulmonary function; enhance coordination; the key is that it can effectively lose weight (1000-1500 kcal can be consumed in one class), and lifting hips and improving leg curves can also It can be done!
■The time to go upstairs for class is limited, only 30 times in one cycle.
So you should exercise more, such as climbing stairs when you have time, so that you can coordinate well with Step.