1, 1. Step exercise
1. fat reduction method
1 group.
Stepl: Put your right leg on the board and put your fists on your chest with your hands crossed.
Step2: Put the center of gravity on the right leg, kick the left leg sideways at the same time, lift the double head obliquely from the front body side, and punch the eyes forward.
Step 3: Repeat the action of step 1
Step 4: Return to the standby position.
Step 5: Repeat the exercise in the opposite direction.
Group two.
Stepl: Put your right foot on the left front board, and at the same time, lift your arms up, palms facing each other.
The second step; Focus on your right leg, kick your left leg backward at the same time, and lift your arms horizontally forward.
Step 3: Repeat the first step.
Step 4: Return to the standby position.
Step 5: Repeat the exercise in the opposite direction.
Group three.
Step 1: Put your right foot on the upper board, and put your right tube on your chest and back.
Step2: The left leg is parallel to the right leg on the upper plate, and the left arm is bent upward in front of the chest and parallel to the right arm.
The third step; Place your right leg diagonally behind the lower plate and move your right arm sideways.
Step4: The left leg is opened twice on the oblique back lower plate, and the left arm is in a flat posture.
Step 5: the actions are the same and the direction is opposite. Repeat the exercise.
Group four.
Stepl: Put your right leg on the board and lift your right arm obliquely at the same time.
Step 2: Move the center of gravity to the right leg, bend your knees and lift your left leg, lift your right arm to your chest and turn left 90 degrees.
Step 3: Repeat the first step.
Step 4: Return to the preparation posture and repeat the practice in the opposite direction.
Before doing the fat reduction method, prepare to stand at attention behind the crossbar and keep your whole body upright.
Step 2: Leg Beauty Method
1 group.
Stepl: Lift one leg and touch the ground for a short time (once).
Step 2: spread your hips to the side and kick your legs straight (once).
Step 3: The upper body leans forward slightly and one leg bends backward. Keep your heels as close to your hips as possible (once).
Step 4: Kick forward with one leg straight (once).
Group two.
Stepl: Repeat the action of 1 group Stepl, and repeat the cross movement o three times.
Step 2: Repeat the second step in the 1 group, and repeat the cross exercise three times.
Step3: After the upper plate, the feet are separated, forming a V-shape with the standing point behind the lower plate.
Step 4: Spread your legs under the board and do a broadcast jump.
Each of the above movements can be arranged in a variety of free combinations according to your own needs.
3. Hip butt joint method.
Stepl: One leg, focus on the pedaling leg, lean forward slightly but keep straight, while bending the other leg and pedaling backwards as high as possible.
Step 2: After kicking the lower plate, lift your hips and chest, collapse your back and tuck in your abdomen.
Step 3: Repeat this exercise from different directions.
Hold on for 3 seconds every time you lift your leg. Exercise in groups of 5 minutes. It is best to stick to more than three groups.
Pedal exercise is a healthy aerobic exercise. Because the center of its upper and lower plates is downward, it has a good effect on shaping the lower body. How can we achieve better exercise effect?
2. Precautions for Step Movement
Pedal exercise is a healthy aerobic exercise. Because the center of its upper and lower plates is downward, it has a good effect on shaping the lower body. How can we achieve better exercise effect?
(1) Be sure to wear elastic clothes. Cotton and lycra are suitable ingredients. Sports shoes are preferably air-cushioned and can play a buffering role. Never do this sport barefoot, lest you hurt your ankle.
(2) The pedal should be flat and step on the center of the board to prevent the pedal from being unstable. Don't lift your heel off the pedal, it's easy to hurt your achilles tendon.
(3) When getting off the board, the toes touch the ground first, and the heels touch the ground later. This will cushion the body. Don't be too "stiff" in your knees, but keep them elastic, which is also to provide cushioning and prevent back sprains.
3. The characteristics of step movement
1. The movements are diverse and entertaining.
Because of the use of pedals, the action content of fitness activities is greatly increased, and the whole process of fitness is full of entertainment and fitness happiness. This provides a three-dimensional, all-round activity space for the pedal, making it diverse and more interesting.
Because you have to overcome gravity when practicing "step exercise", completing the same action is conducive to improving cardiopulmonary function. 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. Long-term pedal exercise will help us improve our sense of orientation. In the process of completing all the movements of the upper and lower pedals, the legs and hips are shaped.
2. "Step movement" will not make muscles thicker.
In the process of practicing "step exercises", many people feel the same as journalists. The main part of "walking exercise" is still the leg. Walking exercise training is easy to make the leg muscles overdeveloped and make the leg thicker. The coach said, in fact, this kind of worry is unnecessary. Friends who hold this view mainly lack further understanding of fitness knowledge. On the other hand, they blindly believe that "step exercise" has become an important course in foreign fitness clubs because foreign women pursue muscular development. Actually, it's not. The three necessary conditions for developing muscles are nutrition, rest and muscle resistance. Not to mention nutrition and rest, the most effective way to develop muscles is to carry out high-intensity load-bearing resistance exercise with large weight and few times. As a form of aerobic exercise, "step exercise" is a long-term, low-intensity exercise with sufficient oxygen supply, which can not achieve the effect of developing muscles at all. On the other hand, the pedal has a certain height, so it naturally consumes more energy to complete the same action than on the flat ground. Under the condition of proper diet, the effect of reducing fat will be more obvious.