Stepping exercise is a form of aerobics, which is becoming a popular way to lose weight all over the world. Below, I searched and sorted out the basic movements and benefits of step exercises for everyone. Welcome to read, I hope you like it! For more information, please continue to pay attention to our fresh graduates training network!
First, the basic movements
1. Know the way.
Pedal can first study this wonderful board: generally, it is 100 cm long, 35 cm wide and 10 cm high. Of course, the height can also be adjusted. The higher the height, the greater the intensity of practice. With dynamic music (1 min, about 120 beat), dance rhythmically up and down on the plastic board, and your coordination will naturally go up a step!
The most basic action of step exercise is to go up and down the board. One is called? Basic steps? , that is, the upper and lower boards facing the chessboard. There is another one? Step aside? Just turn the upper and lower plates 45 degrees.
2. Chessboard movement
the first group
● One knee: lift one leg, then touch the ground, and touch the ground for a short time;
● Unilateral (side kick once): the hips are spread to the side, and the legs of the side kick should be straight;
● Single: The upper body leans forward slightly, one leg bends backward, and the heel is as close to the hip as possible;
● Kick with one foot: Kick forward with one foot and straighten your legs.
the second group
● Three knees (leg lift three times): refer to one knee; You can cross points.
● Three curls: refers to one side;
● V step (V step): After the upper plate, the feet are separated, which just forms a V with the standing point after the lower plate;
●J umping: legs jump under the board, which is a bit like jumping in radio practice.
● Grapevine step: Take a step to the right with your right foot, step backward with your left foot behind your right foot, take another step from the side with your right foot, and bring your left foot back together.
There can be many combinations for each group of actions, such as pressing A+B? C + D？ Practice repeatedly in the order of A+B+C+D, and the basic steps are connected in series.
Second, the benefits
Board exercise is a kind of aerobics, and its form is becoming a fashionable way to lose weight. Pedal aerobics, as a kind of aerobic aerobics, is different from general aerobics in the movements of doing aerobics and the pedaling method. Treadmill exercise has all the characteristics of aerobics, and its height can be adjusted, so that bodybuilders can easily maintain effective exercise intensity to lose weight according to their own situation, and then improve the weight loss effect and coordination more effectively.
As aerobic exercise, step exercise is a long-term, low-intensity exercise with sufficient oxygen supply. This intensity of exercise will make your legs stronger and your muscles more slender, effectively solving the problem of sagging hips. In addition, stretching and stretching in step practice will make your movements more flexible and light.
(1) consumes a lot of energy and fat, and enhances cardiopulmonary function;
Because of overcoming gravity, aerobic exercise consumes more energy than completing the same action on the flat ground, and reasonable increase of exercise load will also be beneficial to the improvement of cardiopulmonary function.
(2) shaping effect on legs and buttocks:
In all the movements of stepping up and down, the muscles that exert the main strength are the thigh and hip muscles, and the resistance they have to overcome is gravity, which is much smaller than the maximum strength. Therefore, the pedal belongs to long-term low-weight resistance muscle exercise, which can consume excess fat in legs and buttocks, highlight muscle lines, and do not increase muscle circumference, which is very helpful for shaping fit legs and buttocks.
(C) cultivate a good sense of direction:
Because the pedal is a three-dimensional object with height, length and width, you can't do whatever you want when you practice with it, just like on the flat ground. For example, it is too close to the board or it is not easy to kick the pedal when lifting the leg; Too far away from the board to step on; Stepping too hard or stepping on the edge of the pedal is easy to fall. This requires us to have a good sense of position, including our own position and pedal position.
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