As a form of aerobics, step exercise has increasingly become a fashionable fitness and weight loss exercise in the world. The main reason is that the most fundamental action principle of pedal exercise is to combine the steps of aerobics in step exercise and physical fitness test into a combined action and practice on a specific pedal. Let's take a look at the introduction and basic footwork of aerobics first.
What is aerobics? Step aerobics (1968) originated in the United States and soon became popular all over the world. As a form of aerobics, step exercise has increasingly become a fashionable fitness and weight loss exercise in the world. The main reason is the most fundamental movement principle of aerobics, that is, combining the step exercise with the pace of aerobics in physical fitness test and practicing on a specific pedal-"aerobic aerobics".
Stepping exercise is an aerobic exercise, which is usually practiced on a 4- 10 inch pedal and the ground. Walking is a moderate-intensity aerobic exercise, which is very challenging and ornamental. Bodybuilders don't need to have high dancing skills. When bodybuilders practice, they mainly exercise around and on their own pedals, so aerobics is an effective fitness and weight loss exercise.
What is the safety factor? Some bodybuilders may worry that putting such devices under their feet during exercise will affect their health. In fact, there are coaches on the training ground who will lead you to warm up before boarding. Every movement in the process of movement will gradually change from slow to fast, from simple to complex, and from single to connected.
Professionals believe that the safety of step movement is better. The main reason is that the treadmill only keeps moving on the pedal, and there are relatively few jumping movements, which makes the joints of lower limbs have obvious flexion and extension and buffering, which can greatly reduce the impact on each joint during exercise and avoid sports injuries caused by high-impact jumping to the greatest extent.
Choose the height of the pedal. The height of the pedal depends on the athlete's sports level. The current pedal technology and the curvature of the athlete's knee joint (generally 60%-90% is more effective). Usually, the height of the pedal is 6-8 inches.
Music Selection of Step Aerobics Usually, the music selection speed of Step Aerobics is slightly slower than that of general aerobics, and disco music with strong and clear drums (the music speed is generally 1 18- 122 beats/minute). When the music is fast during the practice, you should pay attention not to move too much and keep the basic posture of your body.
Basic steps of several step exercises (basics)
Starting position: standing in the center in front of the pedal.
Action essentials: put your left foot on the board, keep up with your right foot, lower your left foot, keep up with your right foot, and stand on the ground.
Note: The basic step of the left foot is the simplest and most basic step in the pedal.
V step
Starting position: the center in front of the pedal.
Description: Similar to the basic steps, but the feet are separated on the board.
Action essentials: the left foot is on the left side of the board center and the right foot is on the right side of the board center, so that the feet are V-shaped; Both feet recover in turn.
Note: Stand with your feet on the ground. When you are on the board, your feet are shoulder width apart.
Up inventory and down inventory (up inventory down tap)
Starting position: Hands akimbo, facing the pedal.
Action essentials: step on the board with your left foot, step on the board with your right foot, the right left foot leaves the board in turn, and the left foot touches the ground.
Note: you need to change your feet up and down.
turn round
Starting position: in front of the board, facing one side.
Description: Starting from one side of the board, turn around and do basic step deformation.
Action essentials: put your left foot on the upper plate, keep your right foot close to the upper plate, turn left at the same time, put down your left foot, turn left slightly, and put your right foot on the ground next to your left foot; Put your right foot on the board, turn right at the same time, put down your right foot, turn right slightly, put your left foot on the ground and put it next to your right foot.
Note: the orientation of the foot on the board drives the body to rotate to avoid ankle sprain.
Z step
Starting position: standing in front of the board.
Brief description: the basic steps shaped like the letter Z are transformed.
Action essentials: put your left foot on the board, your right foot on the board, next to your left foot (both feet are on the left side of the board at the same time), cross your right foot to the right side of the board, put your left foot next to your right foot (both feet are on the left ground in front of the board at the same time), and put your left foot next to your right foot (both feet).
(1) Wear aerobic suits and sneakers with elastic soles when exercising.
(2) Pay attention to your wrists, ankles, knees and other parts before class.
(3) Pedal placement should be correct and stable, and beginners should take the initiative to consult the coach.
(4) To ensure safety, beginners choose elementary courses.
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