"Step aerobics" is a course designed by Kim Miller according to the rehabilitation exercise recommended by doctors. He was originally a weightlifter and later turned to an aerobic fitness instructor. It is an aerobic exercise, which uses basic steps and pedals with different heights to increase exercise intensity, strengthen the endurance of muscle groups and lower body, and is also very helpful for burning fat. Because the exercise mode is simple and easy to learn, for office workers who often sit for a long time and lack exercise, their hips, lower limbs and legs are muscular and can provide enough exercise, which is especially favored by office workers.

Step aerobic? The pedals used in livestrong step aerobics have different heights, such as 10, 15, 20, 25 cm, etc. Trainers can choose pedals with appropriate height according to their athletic ability and height. For beginners who are new to pedaling, it is usually recommended to do pedaling only with the pedal for about 10 minutes, and then remove the pedal.

How to choose the pedal that suits your height? When you step on the pedal with one foot, the knee joint does not exceed the toe, which is the height that suits you. Of course, if it is the first time to try pedaling, it is suggested to start with a lower pedal height and then increase the pedal height appropriately.

1 basic step use a ladder to complete this basic action, just like walking stairs, with your right foot pedaling first and your left foot following; Then the right foot goes down and the left foot follows. (Repeat this action for about 50 seconds. )

Basic steps? Flip Youtube 2. First step on the pedal with your right foot, lift and stretch your left foot backward, make a fist with both hands at 90 degrees, open your arms, and then change your left foot when you press it down, and repeat the same action (repeat this action for about 50 seconds. )

Open your chest and lift your legs? Flip Youtube 3 Knee-lifting Training First, step on the pedal with your right foot, make fists with your hands, and the hand axis is 90 degrees. Quickly lift your left knee three times, then change it to your left foot when you get down, and repeat the same action (repeat this action for about 50 seconds. )

Knee lift training? Flip Youtube 4 pedal squat. First, stand on both sides of the pedal with your feet open and jump on the pedal together. When jumping, open your legs on both sides of the pedal, touch the pedal with your hands, extend your hips backwards, and put your center of gravity down. Repeat the same action (repeat this action for about 50 seconds. )

Squat? Turn the training side of Youtube 5 and stand on the pedal. First, put your right foot on the pedal. Go up with your left foot and down with your right foot immediately, and repeat the same action (repeat this action for about 50 seconds. )

Cross-board training flip Youtube Because stair aerobics often does aerobic exercise on the upper and lower pedals, which has a great influence on the knee joint and ankle joint, trainers with problems or discomfort in the knee joint and ankle joint should also avoid doing this kind of exercise.