ATыбор аэробных программ для slimming сегодня так велик, что
you can get confused – what to prefer than to be guided by
what to pay attention to during classes, what should
be the workout duration to get the best
result? These and many other questions will be addressed.
- What is aerobics?
- How to do aerobics?
- Танцевальная аэробика для slimming
- Step aerobics at home and in the gym
- ATодная аэробика для slimming
What is aerobics?
All processes in the human body can be divided into
aerobic, occurring with the participation of oxygen, and anaerobic, for
which oxygen is not needed. Strength training activates processes
anaerobic – muscle damage during execution
exercises, its further repair and strengthening in response to
training stresses. Aerobic exercise does not affect as much
hard on the muscle fibers – it activates the oxidation processes, in
the result of which is directly consumed energy.
It is known that much more is spent on aerobic training.
energy than power. Apparently, this is the reason for the popularity
aerobics in the fair sex. Especially since
aerobics and looks much more feminine than dragging the bars and
dumbbells. In fairness it should be noted that for the purposes
slimming силовые тренировки с отягощениями тоже нужны — в
complex with aerobic.
In general, this type of physical activity, like aerobics, has
- high power consumption;
- effective training of the cardiovascular system;
- development of coordination of movements, plastics, grace;
- no need for adaptations or special
- opportunity to study both at home alone and in a group
to enhance motivation;
- a wide variety of training programs.
Learn more about aerobics and learn basic steps.
offered in the video tutorial:
Aerobics is not suitable in the case of a large overweight, since
heavily loads the joints, which in obese people are already overloaded.
For the same reason, care should be taken with aerobics and
people with sore joints. In any case, before the start of classes
It is highly advisable to consult a doctor.
How to do aerobics?
When starting aerobic training, it is important to pay attention to
- Before training it is worth warming up the joints: rubbing
thermal creams, to warm and stabilize with
knee pads, elbow pads, elastic bandages.
- In the process of training is important to monitor the pulse: if heart rate
not high enough, training is not effective, with excessive heart rate
load on the heart is too big. To calculate your personal
the corridor within which the pulse must be in process
workouts, subtract 220 from your age, calculate 0.6 and 0.8 from
The resulting figure is, respectively, the minimum and maximum heart rate.
Example of calculation for 40 years: 220 – 40 = 180, 180×0.6 = 108,
180х0,8=144. Thus, for a forty year old person, the heart rate during
Aerobic exercise time should be between 108 and 144 shots per
- Duration of employment is selected individually taking into account
age, fitness, health. Aerobic exercise
с целью slimming должны быть длительными. In this case, from 20 to 40
minutes (depending on the intensity of the movement) the body will
spend glycogen stores in muscles and liver, and only then
will begin to use the deposited fat. Exception – short
high intensity interval training but they are only available
Танцевальная аэробика для slimming
Of all the species, perhaps the most popular
dance aerobics. And this is not surprising – as a result
training is not only consumed up to 500 Kcal, but also significantly
improves mood. Of the benefits are also increased ductility and
coordination of movements.
Dance aerobics, in turn, is divided into many
- Belly dance. Belly dance with one
side, the famous direction of choreographic art, and with
другой, популярный вид женских групповых занятий для slimming и
body enhancements. Great view in every way.
activity: improves posture, flexibility, grace, involves all
muscle groups, even deep ones, that are so hard to load. Allows
regulate stress, increases sexuality and even contributes
- Strip dance. Strip dance –
�”Seduction” in a modern way. Sensual movements not only
improve the female figure, but also increase libido, as well as
external attractiveness of the girl. The training complex includes
as a rule, the power unit, in fact, dance and stretching.
- Jazz aerobics. Noticeably improves
posture, performed at a moderate pace, smoothly and continuously. Here
many wave-like movements with free hands
give a greater load on the spine. This kind of aerobics is good
suitable for girls with choreographic training.
- Hip-hop aerobics. Considered the most
energy-intensive aerobics. For one lesson leaves
450-500 Kcal. Rock-n-Roll aerobics is almost as intense – many
movements and jumps, high temp.
- Latina aerobics. Lately
especially popular, for example, Zumba, which is in almost every
fitness club. Incendiary Latin rhythms, not very complex
technically, but very sexy movements. Rhythm, springy
step, hard work of the hips. All this guarantees good
physical exertion and high spirits, despite
Of course, dance aerobics can be practiced at home.
An effective training program is presented in the video:
Step aerobics at home and in the gym
Step aerobics has long been registered in almost all
Gyms – intense racing around the platform has proven its
effectiveness in building a perfect body. This type of aerobics
You can even call the force, because more advanced complexes
include exercises with weights, and after the jumping part
The power block is necessarily carried out and at the end – the stretching.
Classes in the hall are preferred, firstly, because
you will need equipment – a platform, dumbbells or weighting,
secondly, the leadership of the coach and the group lessons do not motivate
stop, and step – a rather heavy form of aerobics, so
the temptation to pity yourself will arise more than once. However, the house is quite possible
organize a full-fledged training process, especially if you
have self-discipline. Inventory is easy to buy in the sport store
or even replaced by improvised means.
If you are planning to study at home, choose a platform with a width of 40
cm and about a meter long – some exercises are awkward to do
near too long benches. Height need to pick up on your
physical state, you should not start immediately with high. AT
sports stores can be purchased with height-adjustable models
– very convenient for the novice “stepist”.
When step aerobics should follow a few simple rules:
- Half an hour before a workout, drink 250 ml of water, in the process
workout drink a little and in small portions.
- When climbing onto a platform, move exclusively behind
leg count without involving the back (it should be straight).
- Movement should be smooth, without jerks.
- Place your foot on the platform completely – the entire foot.
- The same movement can be done no more than one minute, and then
switch to the other leg (arm) or the next exercise.
ATсе упражнения степ аэробики выполняются лицом к платформе (хотя
Some authoring programs have other options, but they are for
�”Advanced users”). The knees of both legs are slightly bent.
avoid injury. The body must be kept straight, the muscles of the cortex and
the press is tense, the shoulders are lowered, the chin is raised.
ATсе комплексы степ аэробики базируются на нескольких основных
Steps: Top-up, Basic step, Step-touch, V-Step, etc. What are they
represent and how to perform them, narrated and shown in the following
ATодная аэробика для slimming
Perhaps the only drawback of aqua aerobics is that she
you can not do at home (well, unless you have
private pool). ATо всем остальном — это идеальный вариант для
all, regardless of weight and age. AT связи с тем, что
classes take place in the water, the joints are not overloaded (first of all,
knees), which is very important for people with a large overweight
The load is very good – due to
water resistance to do exercises harder than on land. Nicely
also that you do not overheat or sweat, you can calmly
swim for a warm-up and after class. ATода помогает равномерно
to distribute the load, to model a beautiful figure. Actually
for very curvaceous ladies – aqua aerobics is the only one possible.
option intensive aerobic activity.
From the following video you can get acquainted with the lesson on water
We also told about water aerobics in detail here.
If you want to lose weight, you do not need to buy
expensive gym membership – the Internet provides an excellent opportunity
do aerobics at home according to programs developed by famous
coaches and amateurs. ATы легко найдете уроки восточного танца или
Zumby, complexes step aerobics or rhythmic gymnastics.
ATыбирайте, что больше нравится, и приступайте к занятиям.