Introduction and basic steps of step aerobics

Step aerobics is a form of aerobics and is increasingly becoming a more fashionable fitness and weight-loss exercise internationally. The main reason is that the most fundamental movement principle of step aerobics is to combine the step exercises in the physical fitness test with the steps of aerobics into a combined action, and practice on a specific step. The following brings you an introduction to aerobic step exercise and basic steps. Come and take a look. What is step aerobics?

Step aerobics (StepAerobics) originated in the United States in 1968 and soon became popular all over the world. Pedal operation is a form of aerobics and is increasingly becoming a more fashionable fitness and weight loss exercise internationally. The main reason is that the most fundamental movement principle of step aerobics is to combine the step exercises in the physical fitness test with the steps of aerobics into a combined action, and practice on a specific pedal - "aerobic step aerobics".

Step aerobics is a type of aerobic exercise. It is usually practiced on a 4-10 inch pedal and the ground. Step aerobics is a moderate-intensity aerobic exercise that is both challenging and enjoyable. Bodybuilders do not need to have high dance skills. During practice, bodybuilders mainly exercise around and on their own pedals. Therefore, aerobic step aerobics is a more effective fitness and weight loss exercise. What is the safety factor?

Some bodybuilders may worry about whether having such a device under their feet during exercise will affect their safety. In fact, there are coaches on the training ground who will lead you in warm-up exercises before getting on the board. Every movement during the exercise will be done step by step from slow to fast, from simple to complex, and from single to connected procedures.

Professionals believe that step exercises are safer. The main reason is that pedal exercises only keep moving on the pedals and there are relatively few jumping movements. This makes the lower limb joints have obvious flexion, extension and buffering, which can greatly reduce the impact on each joint during exercise and avoid the risk of height loss to the greatest extent. Sports injuries caused by impact jumping. Select the height of the pedal

The height of the pedal is determined by: the exercise level of the bodybuilder, the current pedaling technology and the curvature of the knee joint of the bodybuilder (generally it needs to reach 60%-90% to be more effective) , usually the height of the pedal is 6-8 inches is more suitable. Music selection for step aerobics

Usually, the speed of music for step aerobics is slightly slower than that of ordinary aerobics, and the drum beats are stronger and clearer, including DISCO music (the music speed is generally 118-122 beats) /minute). When the music speed is fast during practice, you need to pay attention not to make too big movements and maintain the basic posture of the body. Several steps for pedal exercises

Basic steps (Basic)

Starting position: Stand in the center in front of the pedals.

Action essentials: Step up with your left foot, heel with your right foot, step up with your left foot, heel with your right foot, and stand on the ground.

Note: The basic step of the left foot is the simplest and most basic step in pedaling.

V-Step

Starting position: the center in front of the pedal.

Simple description: Similar to the basic step, but with your feet apart while on the board.

Action essentials: Put your left foot on the board, located to the left of the center of the board, and put your right foot on the board, located to the right of the center of the board, so that your feet form a V shape; both feet return in turn.

Note: When on the ground, keep your feet in a standing position. When on the board, keep your feet shoulder-width apart.

Uptapdowntap

Starting position: hands on hips, facing the pedals.

Action essentials: Step on the board with your left foot, step on the spot board with your right foot, step off the board with your right and left feet in sequence, and touch the ground with your left foot.

Note: You need to change your feet when going up and down.

Turnstep

Starting position: in front of the board, facing sideways.

Simple instructions: Start on one side of the board, and while turning around, do a variation of the basic step.

Action essentials: step on the board with your left foot, follow the board with your right foot, and turn to the left at the same time, step on the board with your left foot, turn slightly to the left, step with your right foot to the ground, and place it next to your left foot; At the same time, turn the board to the right, step on the board with your right foot, turn slightly to the right, touch the board with your left foot to the ground, and place it next to your right foot.

Note: The position of your feet on the board drives your body to rotate to avoid ankle sprains.

Z-step

Starting position: Stand in the center in front of the board.

Simple explanation: a modified step of the basic step shaped like the letter Z.

Action essentials: Step up the board with your left foot and place it on the left side of the pedal. Step up your right foot and place it next to your left foot (both feet are on the left side of the pedal at the same time). Step your right foot to the right side of the pedal and place your left heel on the board. Put your upper foot next to your right foot (both feet are on the right side of the pedal at the same time), your left foot goes down the board diagonally to the ground, and your right foot is placed next to your left foot (at this time, both feet are on the left side of the board in front of the board). Step onto the ground on the right side in front of the board, follow closely with your left foot, and place it next to your right foot (both feet are on the ground on the right side in front of the board).

(1) When exercising, you need to wear aerobics clothes and sports shoes with more elastic bottoms.

(2)Before class, you should make sure to move your wrists, ankles, knees and other parts.

(3) The pedals must be placed correctly and steadily. Beginners should take the initiative to consult the instructor.

(4) To ensure safety, beginners choose junior courses. ;