❶ Basic Steps Of Step Aerobics

2023 Author: Madeline Holiday | [email protected]. Last modified: 2023-07-30 22:01

It all started when the American Jean Miller seriously injured her knee. To quickly cope with the injury, she began to exercise, going up and down the steps of her house. Today, step aerobics is available in almost every fitness club. Classes are held on special step platforms. This is an excellent load on all muscles. A group of people of any age, for 50 minutes, to rhythmic music, repeats the steps up and down around the platform after the coach. But first, learn the 7 basic steps. Location: Location:

Basic Steps

All exercises can be started with both the right and left legs, changing the order after each exercise performed. Starting position - feet on the floor, joined together.

Top-up. Stand on the step with your right foot. Attach the left leg to the right, touching her heel. Return your left foot to the floor. Place your right foot on the floor. Done in 4 accounts.

Basic step. Step on the step with one foot (right), step - with the second. Now take turns to step from the step to the floor, first with the right, then with the left. The execution of the movement is 4 counts.

Step-touch. Step your right foot to the side. Then put the left leg to the right, the foot to the toe. The movement is performed in 2 counts.

V-Step (Step by letter "V"). Step with your right foot to the rightmost edge of the step. Step with your left foot to the leftmost edge of the platform. Step back to the starting position with your right foot. The same goes for the left. Done in 4 accounts.

Knee lift, Knee up. Step with your right foot on the step. The left leg is lifted up: the knee is pulled towards the left shoulder. Return the left leg to its original position. Do the same with your right foot. Performed for 4 accounts.

Curl (Overlap). Step with your right foot on the step. Left leg - swing back: the toe should touch the left buttock). Left leg - to the starting position. Then - the right foot on the floor. Movement - 4 counts.

Step-kick (swing leg forward). Step with your right foot on the step. Straight left leg - swing forward. Return your left foot to the floor. The right leg is returned to the starting position. Performed for 4 accounts.

It's important to know

- all exercises are done facing the step platform: it should be in front of you;

- knees should always be slightly bent, legs - shoulder-width apart, feet - apart;

- the body is like a string: straight, the back without stoop, the stomach is pulled in, the buttocks are tense, the shoulders are straightened, the chin is slightly raised.