Aerobic step aerobics will bring out your soft figure

Aerobic step aerobics will bring out your soft figure? There are many choices for fitness projects. For today’s fashionable women, step aerobics is a good sport and is suitable for a wide range of people. As long as you master the key points, jumping will be much easier. Let’s learn aerobic step aerobics. Show your beauty. Step aerobics to build your lithe figure 1

Step aerobics means dancing up and down rhythmically on the pedals to dynamic music (about 120 beats per minute) to perform aerobics movements and steps. It has all the characteristics of aerobics. At the same time, because most of the movements are completed on the pedals, it can more effectively enhance cardiopulmonary function and coordination. Because it mainly targets the lower limbs and buttocks, it has the effect of significantly consuming energy and reducing fat (one session can consume 1,000 to 1,500 kcal of heat energy), lifting buttocks and legs, and improving women's muscle lines.

The pedal used for step aerobics is generally 100 cm long, 35 cm wide and 8 cm high. Of course, the height of the pedals can also be adjusted based on exercise level, pedaling technique, and knee curvature. The most basic movements of step aerobics are getting on and off the platform. Do the exercises at least 3 times a week, with a cycle of 3 months.

Many women worry that doing step exercises will easily make their legs thicker. In fact, this worry is unnecessary. According to experts, pedal operation is a form of aerobics. It is a long-term, medium-to-low-intensity exercise performed with sufficient oxygen supply and will not develop muscles. On the other hand, the pedal has a certain height, and it consumes more energy to complete the same action than on flat ground. With a proper diet, the fat loss effect will be more obvious.

My friendly reminder:

(1) Wear elastic clothes, preferably cotton or Lycra. You should wear sports shoes, preferably air-cushioned shoes, which can provide a cushioning effect. Some people do step exercises barefoot, which can easily injure their ankles.

(2) In addition to the first 10 minutes of warm-up and the last 10 minutes of relaxation, the main part of each class can be done with step exercises, or you can combine step exercises with relatively peaceful "fitness ball" exercises. Combining, achieving dynamic and static complementation, adding freshness.

(3) If there is uncoordinated movement due to leg fatigue, obvious pain or dizziness, rapid heartbeat, etc. in any part of the body during exercise, the exercise should be stopped immediately and take a reasonable rest. Step aerobics to create your lithe figure 2

The appropriate height for step aerobics is 15 to 20 centimeters

The height of the step depends on your exercise level and current pedaling skills As well as the curvature of your knee joint (usually 60 to 90 is effective), the height of the pedal is usually 15 to 20 cm.

Choose soothing music when doing step aerobics

The music selection speed for step aerobics is slightly slower than that of general aerobics, and the drum beats are stronger and clearer. DISCO music (music speed Generally at 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.

Pay attention to the balance and stability of alternative tools

When choosing pedals, it is recommended that beginners only use pedals without a tripod at first, because the height of the pedal will become higher after adding a tripod. , the exercise intensity will be relatively enhanced, that is, it will be more difficult to do the same action.

After you become proficient, slowly add 1 or 2 tripods to increase the intensity of the exercise. Aerobic pedals are usually provided in fitness centers. For most people, if they are at home and want to buy aerobic pedals, in addition to asking professionals for advice, if they don’t want to spend money on equipment, they can also use some items instead, usually A platform with a height of about 30 cm is enough, but you must pay attention to balance and stability so that it does not shake when you step on it.

Strengthen the chest and arms 1 pedal push-up

Training purpose: strengthen the chest and arms

Note: The palms must be completely placed on the pedals. Edge, prone to danger.

Strengthen the buttocks and legs 2. Bow forward and arrow

Training purpose: strengthen the buttocks and legs

Note: Breathing must be smooth during the movement. Whether in preparation or during the movement, be sure to make sure that your knees do not exceed your toes at all times to avoid injury to your knees.

Increase the hip line 3 Knee lifts

Training purpose: increase the hip line and strengthen the thighs.

Note: The soles of your feet must be placed completely on the pedals. If you place them on the edge of the pedals, it may be dangerous.

Sculpting buttocks and leg lines 4 squats

Training purpose: Sculpting buttocks and leg lines.

Note: During the movement, the back must be straight to avoid causing too much pressure on the lower back.

Back

Prevent waist pain 5 lower back

Training purpose: Strengthen the muscle strength of the lower back and prevent waist pain.

Note: During the entire movement, the back must be kept straight and cannot be bent.