Despite the growing popularity of strength training, the group direction of step aerobics does not lose fans of rhythmic and intense exercise. This direction involves training on a specially designed step platform. In different clubs you can find all sorts of platform options - from old models to the most modern and expensive ones. Basically, what distinguishes one platform from another is the parameters: dimensions, height adjustment, and most importantly, convenience and safety.
How to choose a step platform?
- The first thing you need to pay attention to is safety , which concerns not only beginners, but also advanced aerobics lovers. Since the training is not limited to the usual basic steps on the platform, and modern step aerobics over the years increasingly resembles choreography, a good non-slip surface is especially important , which will reduce the possibility of injury due to carelessness at a high rate of load. Manufacturers of modern step aerobics platforms have increasingly begun to produce rubberized surfaces that provide better grip between the sole and the platform, unlike cheap plastic predecessors.
- The second, but no less important indicator of the quality of the platform is the stands for height adjustment. To begin with, the legs of the platform must be well attached to the step; for this it is better to choose legs with latches, this ensures both safety and convenience. Thus, placing your foot on the edge of the platform, the structure will not fall apart, unlike conventional collapsible supports.
- It is also important to choose a platform with rubberized supports (height supports) . Otherwise, the plastic surface will slide on the floor, and this is dangerous when performing exercises, and of course – inconvenient. Even the most expensive brands of platforms miss such nuances, because of this, clubs put rubber mats under the step, and this is a big disadvantage, since the mats take up more space.
Pros and cons of step training
Step aerobics is one of those types of fitness that do not require large financial costs, but are highly effective. To join this type of training, you do not need to buy expensive sports equipment; just a small and inexpensive piece of equipment in the form of a step platform is enough.
Will training be useful in all cases and are there any contraindications? Let's look at the pros and cons of step training.
pros
- Like many other types of aerobic exercise, such as balance training
or running, step aerobics creates a beneficial load on the cardiovascular system. - Tissues are better saturated with oxygen.
- You can practice if you have previously had knee injuries.
- Metabolism accelerates.
- The percentage of subcutaneous fat decreases, muscles are toned.
Minuses
- Many beginners may experience joint pain (often the problem arises as a result of improper selection of shoes).
- Excessive load can be dangerous for the body as a whole, so the main thing is not to overtrain.
- Not suitable for overweight people whose joints are already overloaded under the weight of their own weight.
What types of step platforms are there - the most popular models in fitness clubs
- Reconfigurable platforms. The height of the step platform has three levels - 15, 20, 25 cm. The supports are rearranged depending on the desired height, that is, only two supports are adjustable to different heights. These platforms are available in lengths from 90 to 109 cm, and widths from 35 to 41 cm.
- Collapsible. The height of such platforms is regulated by special supports in the form of a square, placed on top of each other, the number of which is unlimited. The height of the platform itself starts from 10 cm, and with additional supports you can make it any height. The advantage of such platforms is that they can be used for strength exercises, such as a bench for bench presses, push-ups and jumping jacks. But the security of such platforms is worse than that of the former. The width of collapsible step platforms varies depending on the manufacturer's design: from 69 to 110 cm in length, from 30 to 40 cm in width.
Step - aerobics in kindergarten
Maya Drozdova
Step - aerobics in kindergarten
The problem of the physical development of children is one of the most pressing and priority in the work of our kindergarten . To develop the physical qualities of children, we use the following programs and technologies: “Physical education for preschoolers”
L. D. Glazyrina, dance and play gymnastics Zh. E. Firilyova, E. G. Saikina
“Sa-fi-dance”
, innovative methodology - eurythmics, breathing exercises technique of A. N. Strelnikova.
All this is aimed at preserving and strengthening the child’s health, promoting the formation of the beginnings and habits of a healthy lifestyle, the foundations of physical education, and instilling in children the need for physical improvement and movement based on “muscular joy
.
The above can also include step aerobics .
Step aerobics is rhythmic movements up and down on a special step platform , the height of which varies depending on the level of difficulty of the exercises.
Step aerobics develops mobility in the joints, forms the arch of the foot, trains balance, strengthens the muscular system, improves flexibility, plasticity, restores body tone, normalizes the activity of the cardiovascular system, helps develop good posture, beautiful, expressive and precise movements, promotes harmonious development .
To work with this technology, you do not need to purchase expensive equipment. A walking bench, no more than 8 cm high, 25 cm wide, 40 cm long, covered with soft leatherette, which you can make yourself, is enough.
working with steps with a few simple but important rules:
1. Perform steps to the center of the step platform ;
2. Place the entire sole of your foot on the step platform when ascending, and when descending, place your foot from toe to heel before taking the next step;
3. When descending from the step platform , remain standing fairly close to it. Do not retreat from the step - platform more than the length of the foot;
4. Do not start teaching children how to use their hands until they have mastered the movements of their legs perfectly;
5. Do not rise or fall from the step platform while standing with your back to it;
6. Take a step with ease, do not hit the step platform with your feet .
Then comes the learning of the basic elements:
1. Basic step
2. Step feet apart, feet together.
3. Side step with touch on the platform or floor.
4. Steps with rising onto the platform and bending the leg forward (various options)
5. Touching the platform with the toe of your free foot.
6. Step across the platform
7. Lunges to the side and back
8. Additional steps to the right, left, forward, backward, with turns.
9. Steps to the corner
10. B – step
11. A – step
12. jumps (jump onto the platform with one leg)
13. Jumping
14. Upper back muscles. Lying on your stomach, on a step platform , your shins are on the floor, your arms are bent, your forearms are up. Pull your arms back, return to i. P.
15. "Boat"
on the stomach.
16. Adductor muscles of the thigh. Lying on your side, put the “top”
foot on the platform.
“lower”
works (lifts up) .
17. Push-ups while lying down become more difficult if the feet are fixed on the platform.
18. Back support, using the edge of the platform, is a good triceps exercise.
19. It is advisable to perform a number of exercises for the abdominal muscles while lying on your back, on a platform.
20. Chassis – side gallop to the side, in small steps.
Exercises for step aerobics are selected primarily of a cyclic nature (mainly walking, causing active activity of the circulatory and respiratory organs, enhancing metabolic processes, simple in their motor structure.
The set of exercises consists of a preparatory and main part. The preparatory part ensures that the body is warmed up and prepared for the main physical activity. All exercises of the main part are performed on the step in a light dance rhythm with a small amplitude. aerobics complex ends with breathing and relaxation exercises performed at a slow pace.
One set of step aerobics , as a full lesson, is performed by children for three months; some exercises may change and become more complex as they are mastered.
Step aerobics is performed to cheerful music familiar to children. You can use modern pop music. The most important thing is that it is rhythmic, cheerful and emotional.
Collective activities for children with musical accompaniment are perceived much better by the pupils and increase their emotionality. When doing joint exercises, children do not feel discomfort or uncertainty, even if not everything works out.
In kindergarten we use the following options for step aerobics :
• in the form of full health-improving and training sessions with children of senior preschool age, lasting 25-35 minutes. ;
• as part of a lesson (duration from 10 to 15 minutes)
in the form of outdoor switchgear with and without objects;
• in the form of morning exercises, which enhances its healing and emotional effect;
• in children's demonstration performances at holidays;
• as step entertainment ;
The step platform is used in a variety of ways:
•as equipment for the formation of basic types of movements: running, walking, jumping, crawling;
• for outdoor games for both older and younger children,
• for holding relay races,
• for performing rhythmic compositions, dance movements, game rhythms and eurythmics elements;
• for individual and independent motor activity.
An approximate complex of morning exercises on the steppes with plumes
(senior preschool age)
The steps are laid out in a checkerboard pattern.
Introductory part. Walking around steps with a change of direction, running in a “snake”
.
Main part.
1. I. p. Standing on the steppe , hands with plumes below. Simultaneously with walking in place, swing your arms back and forth. (10 times)
2. I. p. Main stand. Step to the right from the step , arms to the sides, return to i. p. Also to the left (5 times in each direction)
.
3. I. p. Standing on the steppe . Turns left and right with free arm movements. (10 times)
.
4. I. p. Sitting on the steppe , legs wide apart, arms extended upward. Bend towards your right leg, stretch with your right hand, straighten up. Also to the left (5 times)
.
5. I. p. Basic stance, hands down. Swing the straight leg to the side, arms to the sides (5 times each)
.
6. I. p. Kneeling on the steppe , hands behind your back. Sit down, hands forward, stand up, hands behind your back (up to 10 times)
.
7. Jumps. Jump onto the platform on one leg, arms crossed - apart above your head (10-15 jumps 4 times, alternating with walking on the step platform ).
Part 3 - Breathing exercises.
Traditional and familiar outdoor games can also be diversified using steppes .
1. Game “Sparrows and a car”
.
Children are located on the steppes ( “in nests”
).
To the sound of cheerful music, sparrows fly around the hall. At the signal “Car!”
they run and climb onto their own platform.
2. "Homeless Hare"
.
Each “hare”
its own house (
step , a homeless hare stands on the floor. To the rhythmic music, children jump off the step and jump in all directions around the hall. At the end of the music, the “hares”
try to occupy a house for themselves
(
step ) . The one left without a house
(
step ) the child becomes a driver.
3. "Giants and Dwarves"
.
Walking in a column, one at a time, around the steps . At the signal from the “Giants”
, the children stand on
the step platform and rise on their toes. At the signal, the “Dwarves”
sit down on
the step .
Literature:
Kuzina I. Step aerobics for preschoolers // Preschool education, 2008 No. 5
Kuzina I. Step aerobics is not just fashion // Hoop 2005 No. 1.
Dolgorukova O. Fitness aerobics // Hoop 2005 No. 6
Belova T. A. Using a step platform in recreational work with children // Directory of a senior teacher of a preschool institution 2009 No. 7
Barabash T. L. Speech motor gymnastics “Step to the word”
using
steps // Directory of a senior teacher of a preschool institution 2011 No. 12
The best step platform manufacturers
- Reebok - Professional Aerobic Step. The company produces adjustable platforms up to 3 different heights: 15, 20, 25 cm. The new model costs about $85. The Reebok Professional Aerobic Step is made of thick plastic and is a simple platform with supports at the base and a rubber surface. The length of the platform is 90 cm. Rubber material improves shock absorption and protects joints and muscles from the effects of physical stress. Robust design guarantees long-term use and holds loads of up to 160 kg.
- Health Club - Original Aerobic Platform. Made in the United States from durable, recyclable high-density polyethylene. Length – 109 cm, width – 41 cm, platform height 10 cm. The set includes 4 original supports (each 5 cm high), increases the height of the platform by 15 and 20 cm. Holds a load of up to 160 kg. The cost of the brand's platforms ranges from 55 to 65 US dollars.
- KLB Sport – Step platform for fitness made of plastic costs between $26 – $28. The step deck can withstand loads of up to 250 kg. Adjustable heights: from 10 to 15 cm. Length 69 cm, width 30 cm.
Top best models with two levels
TORRES AL1005
A quality product that is suitable for daily use. The device is easy to use and affordable. The low price allows you to purchase it for practicing at home. The dimensions are minimal, so there will be no problems with storage. There are two levels - 10-15 cm, which is a suitable solution for beginners. You can increase the load using dumbbells.
The average cost is 1,640 rubles.
platform TORRES AL1005
Advantages:
- Good strength;
- Nice coverage;
- Convenience;
- Simplicity;
- Optimal price.
Flaws:
- Not found.
Indigo IN171 68x28x15 cm
A good product that is suitable for maintaining muscle tone. In addition, a person will be able to burn calories more efficiently and safely. There are two levels - 10/15 cm. The material of manufacture is polypropylene, and of high quality. The type of supports is collapsible, which is a convenient solution for most buyers. The maximum supported weight is 250 kg. The weight of the structure itself is small and amounts to 2.45 kg.
Sold at a price: from 1,585 rubles.
platform Indigo IN171 68x28x15 cm
Advantages:
- Safe fat burning;
- A good option for training;
- Convenience;
- Efficiency;
- Demountable support.
Flaws:
- Not detected.
ATEMI APS-01 68x28x15 cm
A reliable option that can withstand high loads and is durable. Regular exercise on this exercise machine will help you tone up and easily lose extra calories. There is a two-level platform, which is perfect for beginners. Manufacturing material – ABS plastic. The work surface has a high-quality anti-slip coating.
The average cost is 1,995 rubles.
platform ATEMI APS-01 68x28x15 cm
Advantages:
- Durable plastic;
- Reliability;
- Long service life;
- Easy adjustment;
- Value for money.
Flaws:
- Not detected.
Hawk HKST105 67x27x15 cm
One of the best options for beginners, which is suitable for step aerobics. The products are distinguished by high-quality assembly and reliability. A special feature of this option is reconfigurable supports. There is also a drawback - the maximum user weight is 100 kg, so it will not be suitable for some users. The total weight of the structure is 2.7 kg. Manufacturing material – PVC.
The average cost is 2,005 rubles.
platform Hawk HKST105 67x27x15 cm
Advantages:
- Strength;
- Convenience;
- Light weight;
- Optimal weight;
- High quality manufacturing;
- Easy to use.
Flaws:
- Not detected.
How to replace a step platform at home
In fact, replacing a high-quality step platform at home is quite difficult. Judging by the length, width and height of the step, it is unlikely that there will be available equipment of such high strength. But you can save money by ordering it from a workshop, or making it yourself, a wooden platform, like the first aerobics platforms. You can make the product with legs or monolithic, choosing the optimal parameters for yourself. The strength of the wood will ensure safety and durability of use.
