how to do step aerobics without a step 

 A set of exercises on a step platform. Step aerobics at home and its effects on the body Step aerobics bench

In the spring, many women decide to actively get in shape. On the eve of beach season, it's time to get in shape to look irresistible in a swimsuit, no fun. You can join a gym or work out at home by choosing appropriate exercises. Step aerobics without a platform is one of the most effective ways to build muscle and lose weight.

The secret to the popularity of step aerobics lies in many of its features.

Home fitness: step aerobics without platform

First of all, it allows you to lose weight quite quickly and to work the muscles of the lower body well.

Second, step aerobics trains the cardiovascular system, increases the endurance of the whole body.

Third, this type of fitness does not require large financial investments. If you don't have the money for a gym membership, you can work out at home.

Fourth, the exercises are rhythmic and varied, so the training will not be boring or bored in a few days.

So you have decided to do step aerobics at home. Exercises and even training videos can be found on the Internet. But what about a dedicated class platform? After all, she is the main element of the training.

If it is not possible to purchase a special bench, it can be easily replaced. You will need any support that is large and long enough (about 50 cm). The main thing is that it is stable, because during training you will step on it.

You can make a step platform from a low bench, a wooden box, or even a ledger. Excellent and stable walking platforms are obtained from the most common children's sleds, of course, if they are made of durable materials.

Under no circumstances should you create a walking platform from several loose parts. Otherwise, during training, your structure will simply collapse and you will get injured.

If you can't find a replacement at all, try step aerobics classes without a platform. Just take steps forward and to the sides, but at the same level. It will also provide a load on the muscles, but not as intense. But to start training, that may be enough.

You can do the following exercises with rhythmic music:

1. Step forward with your right foot. Place your left foot on it. Then with the right foot - step back, put the left foot back. After 20 reps, change the sequence - take the first step with the left foot, tie up the right

Forming an ideal body is not that easy, but it is possible with the help of an effective kind of sports - aerobics. It combines rhythmic exercise complexes, muscle pumping and intense movements performed with the correct breathing technique. Step aerobics can be considered the most popular today.

Step aerobics is called rhythmic aerobics in the form of dance, performed on special simulators - step platforms. All the exercises are easy to perform, everyone chooses the intensity of the classes according to their level of fitness and opportunities. The effectiveness of aerobics and step aerobics has been proven by many women who have succeeded not only in losing weight with the help of this simulator, but also in pumping up a beautiful body and improving their well- be. The influence of the stepper, with which the muscles work:

prevention of joint diseases, helps in the treatment of arthritis and osteoporosis;

support for the work of the cardiovascular system, Central nervous system;

weight loss and removal of extra centimeters in problem areas;

training the muscles of the buttocks and thighs;

strengthening of back, chest and leg muscles, recovery from knee injuries;

improve the functioning of the vestibular apparatus.

There are rules that will make lessons easier and tell you which muscles the stepping simulator trains:

the step aerobics platform is for the whole foot, not just the toe, therefore it becomes completely necessary. That is why the size of the walking platform is chosen for the individual characteristics of the body;

fitness movements are rhythmic, but without jerks or tight turns;

climbing a step for fitness should be performed due to intensive muscle work, while the back should not strain. However, the back must be kept straight to maintain stability;

step for fitness is used for many exercises, so you don't need to hang on to one for more than a minute;

half an hour before class it will not be superfluous to drink clean water, which should be drunk in small sips. One drink will suffice.