Movement to music, which has become so popular, stimulating the work of the cardiovascular and respiratory systems, which is not actually a sport, but can successfully help to keep a good figure, is aerobics.
Aerobics is popular due to its accessibility, simplicity, it is not tied to any specific hard training program. You can always change the content of the workout, the main thing is the mood, condition, well-being, as the Internet publication for girls and women from 14 to 35 years old Pannochka. net In most people, aerobics is still associated with morning programs on TV or radio, in which young women and men make an intricate melody for an incendiary melody.
Indeed, one of the most popular types of aerobics involves performing special physical exercises to music. However, in this concept of "aerobic training" is also another activity, which on the whole can be characterized as the training of respiratory and cardiovascular systems. The term "aerobics" means gymnastics for increasing aerobic activity, that is, its ability to absorb oxygen, deliver it to tissues and maximize it for the needs of the body.
The basis of any aerobics lesson is various exercises performed in walking, running, jumping, as well as strength and flexibility exercises carried out from different starting points.
The main efforts during aerobic exercise fall on the large muscles of the body: it is in them accumulates the greatest amount of oxygen. The choice of the load must necessarily be coordinated with the trainer. There are three main modes of training intensity - low, medium and high (we'll talk about them below). They are calculated with respect to the maximum possible heart rate. This indicator can be obtained by subtracting the figure of your age in years from 220. With a minimum load, the pulse should not be above the limit level by more than 60%, with an average of 70%, a high pulse rate of 85%. There are other criteria for estimating the intensity of the load. Usually the coach after meeting you recommends this or that amount of exercise, reducing the risk of injury to zero.
Weight loss is not the main goal of aerobic exercise, but a side effect of the healing nature. Note that even in combination with an individually selected diet to lose extra pounds is not as easy as usual draws your imagination. To lead the body into an "aerobic" order and lose weight, will have to deal 2 - 3 times a week for 1.5-2 hours, and only after 6-12 months there will be noticeable results. As for health and a good mood, then, of course, by these criteria to recognize the merits of aerobics can be much earlier.
You can choose any of the existing types of aerobics (and there are more than forty and constantly appear new ones), you can combine the movements of different types. If necessary, the instructor will help you to choose the set of exercises individually. Aerobics has practically no contraindications, any exercise can be replaced if your health requires it.
Currently, fitness clubs offer the following varieties of aerobics: dance (the most famous), step, tai-bo, slide, fit-bol, etc.. Let's talk about them in more detail.
The basic directions of aerobics Dance aerobics - the most simple kind. It heals, strengthens muscles (especially the lower part of the body), stimulates the cardiovascular system, improves coordination of movements and posture. If you feel that you need to lose a few pounds, improve coordination of movements, raise the general tone of the body - this is exactly what you need.
Dance aerobics classes are interesting and emotional. The program is built on the same principle as basic aerobics, but has a pronounced style and character. There are training sessions in the clubs using different dance styles: Latina, Hip-Hop, Funk, Sity gam, Street dance and others.. Choosing a program for classes, the instructor is guided by the level of preparation of the group and your personal wishes.
Step aerobics is a special complex designed to prevent and treat osteoporosis and arthritis, strengthen the muscles and recover from knee injuries. This type of aerobics will successfully replace the rehabilitation complex.
Step aerobics classes are conducted using a special step-platform, which significantly increases the load. Beginners often begin to comprehend the basics of steppe on the floor, practicing basic movements, and only then they get on the platform.
Aqua aerobics (water aerobics) - like all water sports, aqua aerobics harmoniously affects all organs and is simply indispensable as a restorative complex of exercises after the traumas suffered, since it has no contraindications. It improves the joints, stretches the ligaments. During lessons in water aerobics, a lot of calories are burned, that for those who want to lose excess weight - a clear advantage.
Slide aerobics (slip) is most suitable for women who want to lose weight. This complex strengthens all muscle groups. Training is a slide on a special track of about 1.5 m and in special shoes. Despite the apparent simplicity, the load factor in this direction of aerobics is quite high (especially if you connect the movements with your hands).
Pump aerobics - a complex of exercises, designed specifically to correct the figure. Strengthens muscles and ligaments.
Ki-Boa aerobics is a more complex kind of aerobics, including strength exercises and coordination exercises, well promotes weight loss. This complex is a mixture of aerobics and martial arts.
Jazz aerobics - perhaps the most peculiar and complex kind of aerobics. This program is designed for trained people: those who have a choreographic or sports training, engaged in basic and dance aerobics. Maintaining all the features of sports and fitness gymnastics, the technique of jazz dance movement, the form of "steps, jumps and rotations. In the main part of the program elements of classical, Afro-Negro and modern jazz. As a result of classes, you will not only lose weight and learn how to move beautifully, but also get real pleasure!.
Fitball (lessons with the ball) - one of the types of aerobics with special equipment. All exercises are performed on the ball for fit-bol (the ball can have a different value). During training, you burn a lot of calories, charge up energy, strengthen the muscles of the press, buttocks, arms, legs and back.
Fit-bolom can be practiced at home, having bought a ball for these purposes (balls for fit-bol are sold in sports stores).
Spinning is a group exercise on stationary bikes to music. You twist the pedals of the simulator at the command of the instructor, then speeding up, then slowing down the pace. Spinning is suitable for women seeking increased physical activity.
Tai Bo is a high intensity fitness program that includes movements from disciplines such as boxing, karate and taekwondo, mixed with aerobic steps and supplemented with classical strength exercises.
The author of the technique is actor Billy Blanke, the world champion in karate, the champion of the USA in boxing, the owner of the black belt of the seventh degree in taekwondo.
Practice Tai Bo is now available in almost all major fitness clubs. You can do both in a group and with an individual instructor. To equip in the traditional form for employment by martial arts is completely not obligatory. You can dress as you like: a tracksuit, a T-shirt and wide trousers and t.
Advantages of the Tai-Bo system:.
simultaneous vigorous study of several muscle groups makes the body beautiful, and the figure is more elegant;.
trains the cardiovascular system;.
due to the fact that training is conducted in aerobic regime, a large number of calories are burned;.
flexibility and coordination of movements develop;.
reaction speed is improved;.
Choosing tai-bo, you will master the basic elements of self-defense;.
Tai Bo training will help you cope with stress, get rid of bad mood;.
This kind of fitness, despite the apparent aggression, promotes calm and relaxation;.
tai bo combines a magnificent choreography and incendiary music, giving you a charge of energy and vivacity for the whole day.
Tao bo classes will allow you to touch the wonderful world of martial arts and, perhaps, you will want to start practicing some kind of martial arts professionally.
Choosing exercises for aerobic exercise The choice of exercises for a particular lesson depends, first of all, on your age and physical fitness level. As we mentioned earlier, in aerobics, exercises that are performed with low shock load (Low, or Lо) and high impact load High impakt, or Hi). In this case, the word "itrass" means the jogging load exerted on the joints and spine in the execution of different variants of walking, running and jumping. When performing exercises with low impact load (Lo), at least one foot should be on the floor, and hands should not rise above shoulder level (in the horizontal plane). At movements with a high impact load (HI), both legs break away from the floor for a short time (t. movement is carried out with the phase of "flight"), and hands rise above shoulder level. In the lessons of aerobics, various combinations of movements of hands and feet with different loads. For example, Lo - foot movements and Hi-movements by hands.
Nevertheless, the designations Low and Hi impakt do not necessarily indicate the intensity of training. When describing the exercises for health programs, the number of movements (frequency) per minute is indicated, which should correspond to the number of accounts of clock intervals. For Low impakt, musical accompaniment is used with a frequency of 120 - 130 accents / min. For High impakt - from 130 to 160 (very rarely more than 160) acc. / Min.
In connection with the specifics of aerobics, the most typical for most aerobic lessons are the following:.
General developmental exercises in standing position:.
exercises for the arms and shoulder belt in different directions (lifting and lowering, flexing and extension, arcs and circles);.
exercises for the torso and neck (slopes and turns, movements along the arc and forward);.
exercises for the legs (lifting and lowering, flexing and unbending in different joints, half-squatting, lunges, moving the center of gravity of the body from foot to foot).
General developing exercises sitting and lying:.
exercises for feet (alternate and simultaneous bending and extension, circular movements);.
exercises for the legs in the supine position and in the knee rest (flexion and extension, lifting and lowering, mahi);.
exercises for abdominal muscles in the supine position (lifting shoulders and shoulder blades, same with turning the trunk, lifting the legs bent or with extension);.
exercises for the muscles of the back in the supine position and in the kneeling position (a small amplitude of raising the arms, legs, or simultaneous movements of the arms and legs with "stretching" in length).
Stretching exercises:.
in the semicircle - for the hind and front surfaces of the thigh;.
in the supine position - for the back, front and inner surfaces of the thigh;.
in the semicircle or on the knees - for the back muscles;.
standing - for pectoral muscles and shoulder girdle.
Walking:.
walking, waving hands (brushes into fists, fingers apart, etc.. );.
combination of walking on the spot with various movements of the hands (simultaneous and sequential, symmetrical and asymmetric);.
walking with clapped hands;.
walking with progress (forward, backward, diagonally, along an arc, in a circle);.
Basic steps and their variants used in aerobics.
Running: during the race, the same movements are possible, as in walking.
Jump and jump:.
on two legs (in the phase of flying the legs together or in another position) in place and with advancement in different directions;.
with the change of the position of the legs: in the leg stand apart, on one leg, in the lunge, etc.. (it is not recommended to perform more than 4 jumps on one leg in a row);.
combination of jumps and jumps in place or with movements with various movements of hands.
Since in health aerobics most of the movements exert pressure on the joints and spine, when choosing exercises, special attention should be given to the correct technique and the safety of the conditions of performance. Many exercises, giving a certain training effect, but selected without regard for your preparedness, with prolonged, intense repetition may pose a certain risk to health and lead to injuries or injuries. In all aerobic exercises, ballistic "biting", "jerky" movements.
If athletics are called the queen of sports, aerobics is considered the queen of fitness. Aerobics - a system of training, constantly in development. In no other sport or fitness, new directions do not appear with the same ease and speed as in aerobics.
Thus, aerobics is a developing branch of fitness, and it will always have its followers. Doing this kind of physical activity is very exciting and, most importantly, useful!.
sportzal. com.
Key words: simultaneous vigorous study of several muscle groups makes the body beautiful, and the figure more elegant;.
trains the cardiovascular system;.
due to the fact that training is conducted in aerobic regime, a large number of calories are burned;.
flexibility and coordination of movements develop;.
reaction speed is improved;.
Choosing tai-bo, you will master the basic elements of self-defense;.
Tai Bo training will help you cope with stress, get rid of bad mood;.
This kind of fitness, despite the apparent aggression, promotes calm and relaxation;.
tai bo combines a magnificent choreography and incendiary music, giving you a charge of energy and vivacity for the whole day.