In the fitness field, there are numerous opinions regarding the effectiveness of training: some prefer cardio exercises, others opt for strength exercises.
But aerobics for weight loss from Yulia Sinyagina is becoming increasingly popular. This trainer’s program can be used by both men and women, and of different age groups.
Features of training with Sinyagina
Yulia Sinyagina is a professional trainer and has been working in the fitness field for over ten years. The girl constantly takes part in various competitions and teaches people by filming special videos.
Yulia Sinyagina’s fat-burning aerobics allows you to get rid of extra pounds in a short time, and if you add proper nutrition to this, then your figure can be brought to ideal.
The whole set of exercises used during the training is quite simple, so even beginners will be able to cope with it the first time.
Regarding the load, it increases gradually; after studying all the video lessons of aerobics with Yulia Sinyagina, you can trace a significant difference between the first and last lesson.
During the first lesson, simple (basic) movements are learned, which are subsequently formed into ligaments.
All of the trainer’s lessons are freely available, but Sinyagina insists that before starting the exercises, you should consult with your doctor in order to promptly detect any prohibitions on intense physical activity.
The best exercises for morning exercises
Morning exercises are an easy workout that allows you to fight off sleep with a surge of energy and “work up” your appetite for a full breakfast.
The best exercises for morning exercises
There are a lot of useful exercises for exercise, so everyone can choose their own schedule for the perfect start to the day!
If you want to become more energetic and positive, we recommend paying attention to the following exercises:
Warm-up
A prerequisite for starting any physical activity. It is carried out so that the muscles pre-warm up, thereby reducing the risk of injury during exercise.
What is suitable for warming up:
- Walking around the room or in place;
- Neat turns of the head;
- Rotational movements of the shoulders;
- Tilt the body forward and to the side.
After a short warm-up, your body will be ready for physical activity. Remember that the exercises must be done carefully and monitor your breathing. Repeat each exercise no more than 10 times.
Strengthening the neck, arms and shoulders
This complex is aimed at warming up and toning the upper body. Start by slowly tilting your head from side to side and finish the exercise by gently rotating your head. Next, move on to “shrugging” your shoulders and moving your arms in a circular motion, first forward and then back. To use your hands, you need to slowly rotate them, periodically clenching and unclenching your fists.
We train the leg muscles
Every day, the greatest load falls on the leg muscles, especially for women who like to wear high heels. To keep your legs in good shape, you can perform the following set of exercises:
The benefits of aerobics with Sinyagina
Aerobics is aerobic exercise that has a low or moderate level of intensity. During the lesson, general and dance exercises are used, which are combined into a complex lasting from 40 to 60 minutes.
Note. After active sports, you can safely start creating beautiful homemade products, check out the instructions on the website podelki.pro.
Aerobics lessons from Yulia Sinyagina take place in several stages, during which special music plays. These stages are as follows:
- warm-up;
- aerobic phase;
- exercises performed at a moderate pace.
By performing rhythmic movements, you not only burn excess fat, but also improve your overall health. This is explained by the fact that the cardiovascular system adapts to gradually increasing load.
In addition, after training, a person sleeps well, and his strength is restored much faster.
With the help of aerobics, a person is constantly in an alert state and ages more slowly.
Jane Fonda: American aerobics in Russian
Gymnastics with Jane Fonda is a unique set of different exercises that helps you lose those hated pounds and quickly get your body in order. In the sixties, Jane was actively fighting for freedom and civil rights, she was involved in volunteering and charity work, and was against military operations in Vietnam. She can be called a truly unique personality . But still, many people know her better as the queen of American aerobics.
A little history
The girl always took good care of herself, she loved sports and different types of dancing. After forty years, she began to popularize aerobics in the United States. As a result, every morning for many girls began with the girls turning on the TV and watching Jane Fonda. Aerobics for beginners in Russian also existed then, and many around the world jumped with this unique woman to cheerful music and her sonorous comments , which could not help but motivate.
It’s not for nothing that many call Jane the inventor of fitness aerobics. Her system of exercises, aimed at eliminating excess weight, developing flexibility and shaping posture, is extremely popular to this day.
And even if you have never seen her teaching lessons, you have probably heard about her. Few people do not know Jane Fonda, the progenitor of all aerobic complexes.
Tips from Jane
In almost every training video she liked to repeat two simple rules for excellent physical shape and maintaining good health. These tips still help many girls:
- You should never go on diets that cause you physical or psychological discomfort.
- Stop sitting in one place and growing fat! Get off the couch and start exercising.
As you can see, such advice could not help but motivate. The girls got up and began to engage with this amazing woman . And they liked the results of such training so much that they did not stop there! As a result, this aerobics became a part of their life.
If you decide to take these video lessons, then be prepared to constantly hear these motivating instructions from the great woman - she will not skimp on them.
Aerobics with Jane Fonda
In Russian you can easily find the lessons you need. Almost all of her lessons are translated into Russian, so you don’t have to worry that you won’t understand anything. Even after time, her lessons remain as popular as when they appeared. A set of exercises are simple and easy movements that anyone can perform, regardless of their physical fitness.
Jane has developed a complex especially for beginners, consisting of very simple exercises. Such exercises provide a good cardio workout, allowing you to lose excess weight in a short time. It is with them that the trainer advises starting his classes. Let's look at some of them in more detail.
Exercises while lying down
Take a lying position, lean on your right side, but place the main emphasis on your right hand. Bend your left leg at the knee joint and place it forward. The left hand is placed on the left knee.
Yulia Sinyagina's program: pros and cons
People who are not keen on sports feel extremely tired and stressed when visiting the gym.
Naturally, the atmosphere motivates to a certain extent, but if these are group classes, then the trainer will not adapt to the rhythm of the weak member of the group, he will equate everyone with the strong one.
If such a rhythm of classes seems unbearable, then Yulia Sinyagina’s aerobics for beginners will be an excellent solution to the problem.
The advantages of such activities are as follows:
- you can regulate the pace of exercises, select the difficulty level and control the duration of the lesson;
- there is no need to purchase bulky and expensive exercise equipment;
- no need to adapt to the rhythm of the trainer in the gym and waste your free time getting to the training place;
- Each movement can be viewed several times, which will simplify the process of learning it.
The only drawback of aerobics at home with Yulia Sinyagina is that there is no person to point out the mistakes made.
That is why at first it is recommended to pay more attention to the technique of doing the exercises rather than the rhythm.
Regarding where to download aerobics lessons by Yulia Sinyagina, there will be no problems with this, since the video with the lessons of this trainer is freely available on the Internet.
Conducting a training session
In order for the first workout to be successful, you need to prepare a towel, drinking water, comfortable sportswear and sneakers.
Sinyagina especially emphasizes the importance of comfortable shoes, since during training you can observe an increase in the impact load on the musculoskeletal system.
It is advisable to choose shoes with shock-absorbing and non-slip soles, as this will reduce the likelihood of injury.
The lesson can be done absolutely at any time, the main thing is that it is at least 2 hours after sleep or 2 hours after sleep.
In this case, one lesson per week will not be enough; training should be performed at least 3-4 times a week.
If a person has not exercised for a long time, then the first workout should last no more than 20 minutes.
First workout exercises
Feet are shoulder-width apart. The tailbone is directed to the floor, and the stomach is drawn in. The top of your head should be stretched as high as possible. Shoulders straighten. As you inhale, you need to stretch your arms up, and as you exhale, lower them down. The action is performed 5 times.
Bend forward, hands are placed on the hips, the top of the head is pulled up. You should stretch your buttocks back as far as possible. The exercise is performed 5 times.
You need to bend forward, place your hands on your knees and begin to stretch your lumbar region. As you exhale, the lumbar region rounds; as you inhale, you should try to bend as much as possible. Number of repetitions – 5.
Take a straight position, straighten your shoulders, and then step back with your right foot. Next, you need to return to the starting position and repeat the actions with the other leg. Performed 5 times on each leg. Then you can perform similar actions only with your arms extended forward.
A lunge is made with the right leg to the side. Next, you need to return to the center and perform similar movements on the other leg. The action is performed 5 times in each direction.
A march is performed, and after 4 counts you should move on to the step touch (step on the entire foot, toe is attached). Your hands should work back and forth.
Leg wraps are carried out. The heel should touch the buttock, the hands work in the same way as the previous exercise.
Most reviews about aerobics with Yulia Sinyagina are positive; already after a month from the start of classes, people note a significant improvement in their physical fitness. In order to speed up the process of transforming your own figure, you should pay attention to the features of proper nutrition.
Fitness aerobics lesson plan
Many schoolchildren, attending physical education classes at school, do not think about the benefits of physical activity for their health, or the possibility of applying the acquired knowledge, motor skills and abilities in independent activities outside of school. They also do not acquire the experience to use it creatively. Today, intellectual loads are increasing every year, children's progressive passion for computers, suboptimal social and environmental conditions, demographic problems, intensification of production, difficulties in organizing medical care for the population have led to an increase in all types of diseases and a reduction in life expectancy of the Russian population. According to research, more than 70% of students in general secondary education institutions experience significant difficulties in mastering the basic school curriculum. Monotonous, monotonous exercises in physical education lessons only contribute to the loss of interest among students, especially girls, in physical education lessons. To attract students to classes, you should pay attention to their preferences. Thus, girls aged 14-17 years strive to develop a beautiful and harmonious physique, the ability to move beautifully, giving preference to exercises to strengthen posture, stretching, choreography and dancing instead of difficult program exercises. Aerobics is a type of physical activity that includes a large number of systems and areas that differ in the composition of the means, age characteristics, and the use of equipment, aimed at developing all physical qualities: endurance, strength, dexterity, flexibility. Musical accompaniment increases the emotionality of the lesson, increasing motivation for exercise, causes positive emotions and causes the desire to perform movements more energetically, which enhances their effect on the body.
Goal: to improve the technique of performing basic elements and combinations of classical aerobics.
Tasks:
- learn a dance composition and improve the skills of its performance;
- develop coordination abilities, accuracy of movement reproduction, sense of rhythm;
- form correct posture;
- develop the ability to work in a team;
- to form moral qualities (restraint, self-control, patience, beauty of movement).
Venue: dance hall
Equipment: stereo system, gymnastic mats, dumbbells
Preparatory part 10 min.
2. Greeting. Discussion of the purpose and objectives of the lesson
3. Warm-up “warming up” Local (isolated) movements of body parts and movements for large muscle groups
3.1. Head turns, shoulder circles, foot movements.
3.2. March – walking in place, r.r. 1-2 – circle with hands from bottom to top; 3-4 – repeat.
3.3. Step touch – I.p. – closed stance, 1) step with the right to the side, 2) put the left to the right on the toe, 3-4) the same, but in the other direction; r.r. – Frontlaterals – raising hands forward, I.p. – arms below, 1 – without bending your arms, raise them forward to shoulder level, 2 – IP, 3-4 – the same; – Sidelaterals – raising hands to the side from I.p. – arms below, hands inward, 5 – without bending your arms, raise them to the sides to shoulder level, 6 – return to IP, 7 – 8 – the same.
3.4. Open step - open step, 1) step with the right in place, 2) half-squat on the right with a half-tilt to the right, left side on the toe, center of gravity on the right, 3-4) the same in the other direction; r.r. – I.p. hands on the belt - 1 - left forward downwards, 2 - i.p., 3 - right forward downwards, 4 - i.p., 5 - left up to the right, 6 - i.p., 7 - right up to the left, 8 – i.p.
3.5. Heel touch – touching the heel to the floor, etc. – stand legs apart, 1) right cross forward on the heel, 2) I.p. 3-4) the same on the other leg; r.r. – bicepscurl – I.p. arms bent, elbows down, hands in fists. Straighten your arms along your body, elbows remain slightly bent; bend your arms again.
