Aerobics – effective fitness forslimming

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.
Further.

Aerobics - effective fitness for slimming

Content

  • 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.

Занятия аэробикой

In general, this type of physical activity, like aerobics, has
following advantages:

  • high power consumption;
  • effective training of the cardiovascular system;
  • development of coordination of movements, plastics, grace;
  • no need for adaptations or special
    conditions;
  • 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
such aspects:

  1. Before training it is worth warming up the joints: rubbing
    thermal creams, to warm and stabilize with
    knee pads, elbow pads, elastic bandages.
  2. 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
    a minute
  3. 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
    trained people.

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.

Танцевальная аэробика для slimming

Dance aerobics, in turn, is divided into many
directions:

  1. 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
    female health.
  2. 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.
  3. 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.
  4. 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.
  5. 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
    fatigue.

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.

Степ аэробика

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
video:

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
body.

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
aerobics:

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.

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