When asked what aerobics is, every modern person can answer. The word itself means "with oxygen," meaning active movements that help oxygenate the tissues of the body. To maintain the tone of the heart muscle and lungs, the complex should be repeated daily, and given to it for a long time. Exercises are useful in that they force the body to increase oxygen consumption. They are performed rhythmically and continuously, using all the muscles of the body. The effectiveness of simple exercises and a new system of healing told the world doctor and athlete Kenneth Cooper in the book "Aerobics."He noted the use of gymnastics for the heart.
- 1 Types of aerobics
- 2 In the rhythm of the step
- 3 Sports aerobics
- 4 What is power aerobics?
- 5 Dance gymnastics
- 6 Aerobics slimming
- 7 Exercises for the face
Fashion for a healthy lifestyle, drew attention to the active motor loads, Accessible to every person. Aerobics is faster with fatty deposits than any other physical activity. Now this area of fitness has become so popular that there are competitions in aerobics, in each house there are disks with a set of exercises, and, indeed, everyone knows about the great benefits of this charging.
In the rhythm of the step
Step aerobics is a good start for other classes. Aerobics replaces daily gym visits. Enough to give her half an hour a day, and your muscles and heart will be in perfect order. High energy costs do not have a detrimental effect on the bone system and ligaments.
Invented a stool for training American bodybuilder Gene Miller. Only her prototype was the step of the porch. Moving up and down to the music helped her recover the injured knee. Such energetic gymnastics gives a charge of cheerfulness, raises the mood.
Do it on the step-platform for 40-50 minutes without making a long respite. All the benefits are felt with intensive, prolonged movement. The blood runs faster through the veins, the vessels are cleared of cholesterol plaques, as a result, the lipid content in the blood is normalized. The body becomes collected and hardy, muscles are strengthened. In a month 2-3 kg of fat without any diets leaves.
For classes, a special step-platform accessory is required. It can be replaced by any strong box or a stack of thick books. The height of the device is 20-30 cm. Exercises should be made to music, the rhythm of which is not more than 120 beats per minute. Before practicing on the platform, take off for 7-10 minutes.
Complex basic exercises:
- Simple step - put the bench on the right, left foot, go back to the floor in reverse order.8 times start with the right foot, then - the same with the left.
- Steps aside. We do everything the same way, but put our feet as much as possible to the edge of the platform. Hands overhead.
- Step with a turn - climbing a step, we turn 90 degrees, going down, get up straight. We do 8 + 8.
- Raising the knee - stand with the right foot on the left edge of the platform and three times raise the left knee to the chest. Then the same exercise is done with the left foot. And so 8 times.
More complex movements can be done some time after the start of training.
This is a professional sport where competitions are held. Begin to engage in this kind of aerobics since childhood. Endurance is developed, the health of the child is strengthened. Aerobics, this is not an entertaining exercise, its exercises are similar to rhythmic gymnastics and acrobatics.
Intensive exercises are formed in a program that is performed under rhythmic music by a group. It is important to make the performance artistic, incendiary. Athletes demonstrate flexibility, strength, positive mood.
Fitness aerobics helps girls and young women stay in shape. With sedentary office work, it is important to stretch the muscles, to tone the skeletal apparatus. Stagnant phenomena can become the beginning of serious diseases. Fitness is designed to maintain a good physical shape. The concept of fitness aerobics includes developmental exercises and power loads. But with exhausting training, it has nothing to do. There is no danger of injury, there is no strictly sports nutrition and regime. Everything is done for pleasure.
Those who are engaged in fitness, rebuild their lives, striving for health and an active way of life. Fitness - it's not just training in the hall or at home, it's active recreation in nature, love for sports, the desire for healthy nutrition, the refusal to smoke and alcohol.
Fitness aerobics - not just gymnastics for rhythmic music. This is a whole complex of developing procedures and training. This is a comprehensive concept of a healthy body and spirit, which implies the unity of the three directions - step aerobics, with which we started the article, power and dance aerobics.
What is power aerobics?
This is a complex of movements that develop the musculature of the arms, legs, thighs, buttocks and abdomen. Due to intensive loads, metabolic processes are activated and excess fat burns. Without general physical training, you can not start a power exercise. Also, you can not overstrain yourself during classes to people suffering from varicose veins. You also need to take care of the spine.
Under heavy loads, weight decreases, the relief of muscles improves. Thanks to specially developed training programs, you can predict or plan the result.
This is the most popular type of training. It combines exercises for weight loss, for correction of the muscular corset and dance pas. As mushrooms in rainy weather, different directions of dance gymnastics appear and develop. These are motifs and rhythms of Latin, African, jazz dance, hip-hop.
Dance aerobics is consonant with sports dances. Trainings bring great pleasure, they are engaged in many girls and women. This is both sport and pleasure at the same time, which tightens posture, improves gait, benefits health.
Contraindications for practicing dance aerobics can be heart attack, stroke, bronchial asthma, chronic heart diseases in acute stage. In these cases, you should choose lightweight load programs. Aesthetic pleasure, which brings dance movements, have a beneficial effect on a person's state of mind and his mood.
Aerobics for weight loss
It's no secret that women come to the gym to lose extra pounds. For this, there are special sets of exercises that help fulfill desires.
The standard and example of excellent results from aerobics classes can be considered the flawless figure of the propagandist of aerobics of American actress Jane Fonda. She made a lot of efforts to promote healthy lifestyles and a harmonious figure throughout the world. On the television of the Foundation, a special program with a set of exercises for weight loss.
The desire to get rid of fat deposits occurs in many even slender women. They sit down on food additives, exhaust themselves with diets, but make themselves move, make physical efforts to fulfill dreams - for many, the problem is insoluble.
By the way, why is it so difficult for our body to part with "accumulations"?This is the experience of a thousand-year evolution, when man was forced to fight hunger. Therefore, starving, you can temporarily reduce the weight, but your "frightened" body will then gain even more "in reserve."
The most healthy and painless method to lose weight is to eat right( without starvation and mono-diets) and to do aerobics.
Aerobic loads increase the flow of oxygen to the cells, they can be performed by almost every healthy person. To start the process of fat burning, you should warm up the muscles for half an hour. Enormous efforts to perform exercises are not required, so the body calmly tolerates them, not entering a state of stress as under anaerobic loads in large sports. The result is achieved through continuous continuous exercises performed under rhythmic music.
All muscles work, this requires more oxygen, which also burns fat cells. With prolonged and regular sessions, weight goes slowly, but irrevocably.
Aerobics for losing weight at home
To engage in any sport, especially the elderly, it is necessary under the guidance of a coach. But if this is not possible, exercises for correcting the figure can be performed at home. Fortunately, that on the Internet you can always find the right complex. You can choose what you like and like, including music.
Some recommendations for home lessons:
- To begin with, you should practice 3 times a week. Unprepared muscles will ache, they must recover, so that the next lesson does not bring pain. As you train, you can practice daily from 1 day to restore.
- You remember that the main condition for success is long sessions. Training should be at least 50-60 minutes. Otherwise, there will be no result.
- Begin training with a warm-up to prepare the body for more serious exercises. It is necessary to stretch the muscles, to develop joints. After that, you can perform the basic complex. Final - a hitch, relaxation of muscles, sipping.
- Especially at first it is necessary to constantly monitor the pulse and proper breathing. This is an important point. On inhalation, muscles relax, and on exhalation - they contract.
- Do not eat for 1 hour before and after your workout. In the water you do not need to refuse. Drink simple clean water according to the needs of the body.
- After performing a set of exercises lying and sitting is not recommended. Muscles should "cool down" gradually. You can take a walk or do something around the house.
- During training, the room should be fresh.
And yet, if you choose a complex for yourself, consider your health and age. Overexertion can hurt you.
Exercises for the face
Aspiring to a tight figure, do not forget about the state of your face. After all, his youth can be preserved not only with the help of cosmetic products. Exercises for the muscles of the neck and face will help in this.
There are different methods of these exercises - Kremlin aerobics, Carol Madgio complex, Juliet Cando, face-to-face Benite Cantien.
Consider the main points of the popular method of face shaping. As in any aerobics, the main condition for success is regularity and constancy. Exercises can be done during the day, even at work. After all, they do not need special conditions.
Complex of exercises:
- To get rid of the nasolabial folds have to be folded fingers scissor hands. To do this, bring together 2-3 and 4-5 fingers. Apply both hands to the lips so that 2-3 fingers are on top of the lips, and 4-5 - from the bottom. Make 22 movements to the lobes of the ears, drawing a smile on your face.
- For the neck. Sit up straight, raise your head, look up and pull up your lower lip so that it closes the upper one. Hold the grimace for a few minutes.
- Muscles around the eyes help to delay the appearance of wrinkles. Attach the long fingers to the eyebrows and press them. Now we must try to squint our eyes tight. So do 3-4 times in a row. It is also useful to make the rotation of the eyeballs in different directions under closed eyelids.
- Elasticity cheeks retain such a move - inflate both cheeks, and move air from one to the other several times.
- Muscle tone is of great importance. Strain turn all groups of facial muscles, starting from the forehead, and completing the training the muscles of the neck. The voltage should cause a slight jitter( like a stretched string).
Aerobic exercise increases the body's resistance to infections, increase blood flow, tighten the muscles. Correctly selected complexes will help you get rid of extra pounds and get pleasure from a spirited state of mind.