Exercises for aerobics classes | Exercises by direction

Features of aerobics

Aerobics: this familiar and familiar form of physical activity from childhood still occupies a leading position in popularity among people watching their figure. Aerobics are rhythmic exercises performed to music and combining breathing exercises, muscle development and plastic development. Aerobics is designed to saturate tissues and organs with oxygen and strengthen the cardiovascular system. Due to the intensity of exercise and the enrichment of the body with oxygen, fat is quickly burned, which is why aerobics is one of the most effective weight loss fighters. Most often, bodybuilding is done in the gym. Previously, we considered the question of how to choose a gym for bodybuilding, aerobics or fitness.

Types of aerobics:

Classical (dance) aerobics is based on dance movements. Actively strengthens muscles, especially the muscles of the lower body, arms and legs, reduces excess weight well, strengthens the heart and blood vessels, makes the body more flexible, and improves posture.
Step aerobics is carried out using a special platform - step. This type of aerobics is also designed to strengthen the cardiovascular and respiratory systems, perfectly tightens the muscles of the legs, thighs and buttocks, and makes the body contour more beautiful.
Strength aerobics is aerobics using various machines that work different muscle groups. Excellent for those who need to tighten flabby muscles, make them more prominent and burn off excess fat. Usually, muscle weight increases as a result of training, so overall body weight may not decrease, but the body will still become lean because muscle volume increases and fat is burned.
Slide aerobics is a type of power aerobics, performed on a smooth track in special shoes - satin slippers. The sliding movements of those involved are reminiscent of the movements of skiers or speed skaters : in fact, the slide was invented as a way to train skaters in the summer. Slide aerobics is great for women who want to get rid of fat deposits in the thighs, legs and buttocks. The joints of the legs are well strengthened.
Water aerobics is a unique fitness program that allows you to simultaneously work out almost all muscle groups, strengthen joints and ligaments. As the name implies, water aerobics classes are conducted in water, in a pool. This type of fitness has no contraindications based on weight, height, gender, or level of physical fitness.
Dance aerobics is very close to classical aerobics, but here the emphasis is on dance movements to a wide variety of music. Dance aerobics is designed not only to strengthen the musculoskeletal system and tighten muscles, but the charge of energy that you receive during classes is of great importance. Posture is corrected, mood improves, which, combined with weight loss, makes dance aerobics one of the most enjoyable and effective fitness programs
Strip dance and strip plastics: subtypes of dance aerobics. Aimed at developing flexibility and plasticity of the body, learning the basics of striptease. When practicing strip plastic, the muscles of the legs and thighs are perfectly worked out, in particular, the “breeches” are removed, thanks to the abundance of movements with deep squats. And, besides the benefits, strip dancing is simply very beautiful. Your achievements in this form of fitness will certainly be highly appreciated by your loved one

Cross (4 counts)

According to statistics, it is the most difficult type of step for beginners. The name "cross" means cross. This also means crossing your legs.

One leg is shifted forward to the side (if the ligament begins with the right leg, the leg goes to the right, and similarly with the other).
The step of the other leg goes in the opposite direction.
Returning the first leg to its place.
Step the second foot into place.

Basic aerobics exercises

Exercise 1- Arm exercise

Take a lying position, legs straight. Your arms should be positioned slightly wider than your shoulders and your back should be straight. As you inhale, extend your right arm forward and at the same time lift your left leg up. As you exhale, return to the starting position. Perform 2-3 sets of 8-12 reps on each side.

Exercise 2 - Side steps

Place your feet slightly wider than shoulder-width apart, with your toes turned out 45 degrees. Bend your knees and lower yourself into a half squat. Arms bent at the elbows, elbows above the knees (position A). Take a step to the side with your left foot, while keeping your knees bent (position B). Now take a step in the same direction with your right foot.

Exercise 3- Raising the leg to the side from a half squat

Hands on the waist, feet shoulder-width apart - this is the starting position. Bend your knees and lower yourself into a half squat. As you straighten up from the half-squat position, simultaneously lift your right leg to the side as high as you can. Return to the starting position.

Exercise 4- Backbend on the ball

Lie face down on an exercise ball, hands behind your head, feet on the floor. Squeeze your glutes and lift your body up so that your body forms a straight line. Stay in this position for a few seconds. Slowly return to the starting position. It is the muscles of the buttocks that help your body straighten. 10-12 reps.

Exercise 5- Leg Lowering with a Soccer Ball

This is one of the most common exercises that can be seen in fitness centers. Take the starting position: lie on the floor, cross your arms behind your head, bring your legs together, but place a soccer ball between them. Then you need to raise your legs up and down, thereby engaging the gluteus maximus muscles, as well as the inner surface of the thigh.

March (4 counts)

Ordinary movements in place. Performed on 4 counts.

Take one step in place with either foot.
The same movement with the other leg.
Step with the leading foot.
Step with the opposite foot.

Tips for doing exercises

Each lesson begins with a warm-up . It is better not to be late for class, because the better you warm up, the more effective the class will be and the less likely there will be injuries and sprains.
When you just start training and just can’t get into the groove, don’t be upset - any normal aerobics trainer will always meet you halfway and stay after class to show you the most difficult exercises again.
Regularity. Since you have seriously decided to get your figure in order, remember: regularity is a prerequisite . The option “I walk for a week, I’m lazy for two weeks” will not give any effect. To achieve results, you need to train at least 3 times a week for several months. After that, you can move on to a system of maintenance classes (2 times a week for 30-40 minutes).
Gradual increase in loads. If you have not been involved in fitness before, it is better to start training with short-term sessions of 10-15 minutes , gradually increasing the duration to 30-40 minutes a day. For starters - aerobic exercises, after - exercise machines.
No masochism! You should not torture yourself with unnecessary stress, especially in the first months of classes . Fatigue, of course, should be present, but if you exercise almost until you lose consciousness, and then do not find the strength to walk home, such training will do more harm than good.
Make a study schedule for the month and a plan for each week . This will help you organize your life and allocate the time needed to visit the fitness center. Knowing in advance that you have training planned for this evening, you will be able to plan your time more correctly. And miss classes less often.

Step-touch

This is a combination of steps in which one foot is placed next to the other. It is done in two counts. Each step in a different direction.

Move either leg to the right or left.
The other leg is placed next to the first.
The foot step is repeated in the same direction.
The opposite leg is again placed next to the first.

Chasse (2 counts)

A specific step with a specific rhythm. Several precise movements are made for two counts. At the end of the second count, make a sharp movement with your foot.

Step with either foot to the right or left
Quickly placing the second leg next to the first leg, take a step with the first leg in place.

Thus, by intensively practicing different types of dance fitness, you will achieve the result that you so strive for. Be healthy, cheerful and maintain your physical and moral condition at the right level.

Proper nutrition before and after training

In addition to regular exercise, to effectively lose extra pounds, you need to follow a proper diet.

You can eat 1-1.5 hours before class, but do not overload your stomach.
It is important to monitor your drinking regime throughout the day and during training.
It is very useful to limit or completely remove sweets, flour, fatty, smoked, fried and carbonated drinks from the diet.
Give preference to lean varieties of fish and meat, fresh vegetables and fruits.
Minimize products with preservatives and dyes (ketchup, mayonnaise, canned food, confectionery, fast food).

If it is difficult to do without sweets and baked goods, you can bake your own using oat bran, alternative types of flour, and sweeteners.

Following the rules of a healthy diet is not as difficult as it seems at first glance. Approach the problem individually: for some it is easier to completely eliminate all harmful foods from the diet, for others it is easier to limit their quantity. In any case, if you start to change your diet for the better, you will notice results.

Pros and cons of working out at home

Indoor sports have their advantages and disadvantages. Doing aerobics yourself at home has the following advantages:

saving money and time - no need to buy a subscription and get to the gym;
psychological comfort - you study in a familiar environment, at a convenient time, without being embarrassed by anyone;
the opportunity to individually organize the training process - you independently select the pace, time and complexity of the lesson.

Relative disadvantages include:

Lack of motivation is a common problem for those who work out at home. There is no coach who controls the technique and forces you to work, there are no thoughts “I bought a subscription - I need to practice”, at the first signs of fatigue there is a desire to finish the workout, hence the work not at full strength and a weak result;

distractions - loved ones interfere in the process, children demand attention, animals get underfoot and other reasons;

If you have overcome the previous two points and are successfully training at home, there may come a time when progress stops happening. You will achieve a certain result, but further movement may require other loads. You may have to go to a fitness club to get them or buy additional equipment at home.

For home workouts to produce results, you need high concentration, good motivation and the absence of distractions.

Definition of the concept

The concept of “aerobics” was introduced into public use by the American Kenneth Cooper, who is called the father of this trend in fitness.

He has written more than one book about the benefits of regular aerobic exercise. At the same time, he focused more on their health aspect.

Normalizing body weight is one of the positive effects of regular exercise. But not the main one and, of course, not the only one.

In the early 80s of the last century, Hollywood actress Jane Fonda picked up Cooper's ideas and became the face of aerobics of the time.

She used a training method consisting of a set of gymnastic and dance movements that are performed to rhythmic music.

During this period, a boom in aerobics began in the United States, which gradually spread throughout the world.

To summarize, aerobics are exercises performed in an aerobic mode. That is, with access of oxygen to the working muscle.

Examples of such exercises are walking, running, cycling, swimming and so on.

Another distinctive feature is the cyclical load. A person can exercise in this mode for a long time without rest.

In fitness, aerobics refers to a wide variety of training methods.

At the same time, the common feature for everyone is the performance of gymnastic, dance, strength exercises and elements of martial arts to rhythmic musical accompaniment with minimal rest.