There is a set of techniques for maintenance of muscles in a tone and droppings weight. The aerobics is universal and quite available way to reach positive effect in weight loss and development of physical shape.
In total about aerobics, including exercises for beginners in house conditions — in this review.
What is aerobics
The concept aerobics was entered by the American medical officer Kenneth Cooper who introduced the system of charge of points for characteristic of a cardiovascular system. The book Aerobics which appeared in 1968 was reissued in several years for domestic and foreign market under the name New Aerobics.
Description of this kind of gymnastics it: assumes rhythmic exercises, it is frequent under counting of the trainer or under the accompanying music. For their performance it is not necessary to make any special respiratory efforts. To the person air suffices that gives the chance to do them in easy or average loading.
Whether you know? The test of Cooper which is carried out on early podgotovka in various disciplines is familiar to athletes and sporty fans. It is necessary to run 12 minutes then not only the overcome distance, but also physical indicators of a body is fixed.
Than it is useful
The men's aerobics differs from women's only in the increased loadings for the stronger sex. The male body is initially stronger women's therefore also the program of preparation for obtaining advantage at men slightly more intensively.
For what men need aerobics:
- development of endurance and coordination;
- combustion of fats;
- normalization of work of a respiratory system;
- improvement of cardiovascular activity;
- fine warm-up before power exercises in gym.
Than occupations are useful to women (especially later 40):
- maintenance of operability of muscles, including a sedentary life;
- improvement of health at osteochondrosis;
- correction of a bearing;
- opposition of a stressful situation due to receiving pleasure from exercises;
- development of feeling of a rhythm;
- setting of the correct breath without its accelerations.
Learn, than different types of exercises are useful: melt bo, Pilates, bodiflex, a kallanetika, interval run, walking on a ladder, ski race.
Contraindications
In any positive occupation it is possible to find also minuses. And with aerobics — in certain cases even the dosed loadings can do much harm. These are even not minuses, but prevention what and under what conditions it is necessary to refuse that the organism was satisfied. The negative impact of occupations for men and for women in many points is similar, distinctions can be unless in perception of loadings by that and others. You should not be engaged in exercises (at least before consultation with the doctor) in the presence of such problems:
- sight — at the developed short-sightedness (from six dioptries) it is impossible to carry out exercises in which raisings of weights, deep inclinations or a delay of a pose in situation headfirst are assumed;
- varicosity — it is necessary to exclude sharp loads of legs (jumps, attacks, squats); to carry out everything at quiet speed;
- VSD (vegetososudisty dystonia) — do not need to change sharply position of a body (to jump, squat, fall sideways);
- articulate diseases — power loads of sore joints are excluded and replaced with Pilates, water aerobics or articulate gymnastics;
- oncology (current and even last) — exercises where acceleration of a metabolism is meant, are not carried out;
- surgery — it is possible to be engaged not earlier than in half a year at the successful result of treatment;
- hypertension — Pilates or yoga with breath control are possible;
- respiratory diseases — it is possible to be engaged in two weeks after recovery with initial loading of 50%;
- pregnancy — is allowed a separate complex for pregnant women, but in the absence of gynecologic diseases.
Pay attention to a complex of physical exercises for pregnant women.
What to begin occupations with
Any physical activity assumes readiness of muscles for it. Before major activities it is necessary to do warm-up which will provide an extension and warming up of joints and muscles. It will secure against silly injuries with a type of stretchings out of the blue and will prepare a body and spirit for future loadings. The warm-up complex includes the following exercises:
- development of a neck — inclinations and circular motions by the head;
- mill — exercise, familiar since the childhood, will warm up the whole complexes of muscles of a back, breast and shoulders;
- body tilts in the parties — bring direct and slanting muscles of a stomach and also a press and a back to the working condition;
- body raising from situation lying will knead a press;
- running exercises and jumps through a jump rope will set a rhythm of heart and will prepare all organism for future work.
Important! The neglect warm-up is popular belief of the beginning athletes. Warm-up will not bring results, for example, in accumulation of muscle bulk, but it will secure sheaves, muscles and even bones against injuries.
Complex of general exercises for beginners
The involving classes are given in the sparing mode without use of special devices. However they can be seen off with the maximum advantage even for teapots. Here the classical list of exercises for beginners who it is possible to carry out in house conditions:
- squats — three approaches on 10 times;
- moves legs — two approaches on 10 times;
- raising of a trunk from situation lying on a back — two approaches on 10 times;
- jumps on a jump rope — three approaches on 10 jumps;
- push-ups from a floor — three approaches on 5 times.
The complex is carried out with gradual increase in intensity and reduction of time of rest between approaches in process of increase in physical readiness. For a start three trainings a week, with increase up to 5-6 will approach. The general time of performance of approaches with breaks for rest has to take about an hour.
Learn how it is correct to combine kardio and power trainings.
Technology of performance of main types
Now there is a set of types of aerobics (about thirty). All of them have various bases, but they borrow elements of some adjacent types. These systems of exercises are also interesting to those — there is always a place for something new.
Dancing aerobics
Besides advantage for an organism like weight loss, a tone of muscles, this type of occupations allows to study elements from various dances. There are a lot of directions connected with various dances of people of the world. Main styles of dancing aerobics:
- classical style, fundamental — the movement of this gymnastics on all globe began with it in the 70th years of last century. The style constantly develops, keeping the foundation laid half a century back;
- hip-hop — the spontaneity introduced a new stream in aerobics. Assumes good physical training to rather sharp movements. For such occupations it is necessary to have strong joints and the trained muscles;
- jazz — least of all is suitable for weight loss, but relaxation and the correct movements will improve a bearing and will add moods. Let's apply also to aged people, at control of loadings from the instructor;
- the rock'n'roll — the most dynamic style of dancing occupations, perfectly develops all groups of muscles of the lower half of a body. It is not obligatory to foreknow movements, in a rock'n'roll there is a huge space for improvisation;
- the Latin American dances — attract the rhythms, at the same time there is an opportunity to work over the body. It is possible to take classical dancing classes — salsa, the tango, a samba. And it is possible to apply also a zumba — a certain generalized view of aerobics on the basis of several Latin dances.
Get acquainted with types of dances for weight loss.
Besides the listed styles, also a set of mixes from various cultures are widespread baud the ballet (on the basis of ballet movements), east (combination of rhythmics and elements of belly dance), Indian (plastic movements which all saw in the Indian movies). Advantage of a dancing look is a lack of need for stock. It is enough to turn on the necessary music on any gadget also it is possible to start a training.
Learn what represents kontemporari-dens.
Step aerobics
Step aerobics appeared in the late eighties when the kulturistka from the USA of Jean Miller got injured on a knee. For development of a joint recommended it rises for a box from under milk, but it adapted a step of a porch of the house for trainings and began to walk up and down to the sound of music. Then it was invented a step platform with which acquisition it is worth beginning preparation for occupations. In house conditions also the pile of books will approach. The basic complex a step aerobics consists of simple exercises:
- Simple step. Into four accounts of a leg are in turn put on the platform and clean up from it. 8 repetitions from one leg, and then as much with another become.
- The V-shaped step. Exercise differs from previous in the fact that when setting a leg on the platform of a foot are curved most outside.
- Step with turn. Development of a V-step in which it is necessary when setting a leg on the platform to turn the case on 90 °. Quantity of schyot here 8, and repetitions — 6-8.
- Attacks back. Standing on the platform, it is necessary to take away one leg back, to put it on a floor, caving in that the knee almost reached floor level. To return to an initial position and to repeat for other leg. To repeat 10 times.
- Threefold rise. To become on the platform and three times to raise a knee in the direction of a breast, every time lowering a foot on a floor. To execute each leg of 10-12 times.
- One leg is put on a step with movement on it of weight, and another is bent so that the heel reached buttocks. Each leg 8-10 repetitions become.
- To put a leg on the platform, and as much as possible to take away other extremity back and to lift it up. Repeats each leg of 8-12 times.
Basic steps to a step aerobics: video
Sports
This style, apparently by its name, is brought already closer to sport and is divided into three views: improving, improving and sports and, actually, sports. These exercises for professionals where there is the international federation with rules, refereeing and exposure of estimates.
Improving and improving and sports types differ in the reduced and adjustable loadings. Exercises from related subjects are possible (for example, a step or a fitball and also occupations in the pool).
Pay attention to Pilates on a fitball, exercises with a fitball for a back, a complex for buttocks on a fitball, occupations for pregnant women on a fitball.
Fitball aerobics
This type of exercises is carried out with elastic spheres (fitballs) of various diameters. Initially the technique with such balls was applied in the 50th years to rehabilitation of patients of a cerebral palsy. Now this active and almost game type of gymnastics is widespread for the all-developing trainings.
The ball for occupations can have diameter from 50 to 80 cm (happens more), depending on material is capable to maintain loadings to 300 kg. The amount of air in a sphere is of great importance: the more pressure, the is more difficult to carry out exercise with this gymnastic shell. Work with a fitball does not give big loads of a lower body that does such aerobics very useful to the people having osteochondrosis, varicosity, arthrosis. This type of gymnastics for pregnant, elderly and that who have an excess weight is also good.
Whether you know? It is possible to remain sitting on a fitball only with the straightened back that promotes a good bearing. In the Scandinavian countries at some schools instead of chairs for pupils elastic balls are used.
Power
In this type of gymnastics the power exercises are carried out in style of aerobics, that is rhythmically and in an expedited manner involving all muscles of a body in work. Blood circulation accelerates, forcing to work more actively all cardiovascular system.
On occupations power shells are used:
- bodibar — the weighted stick similar to a signature stamp from a bar (the weight it is no more than 5 kg);
- dumbbells (one weighs no more than 10 kg);
- Pampas is a special bar for aerobic trainings (its weight is no more than 30 kg).
Basic complex in power occupations such:
- Inclinations with bodibary. The shell is put for the head on shoulders, legs put on width of shoulders. Inclinations directly and in the parties till 15-20 times are made.
- Attacks with bodibary. Starting position same. Take a step forward with squat that the stepped leg formed in a knee joint a corner in 90 °. About 10 times each leg repeat.
- Rises of Pampas. The bar rises two hands from a floor to a belt due to muscle work of legs. Then its rise to a breast, pulling of hands with a shell forward and squat with further carrying out exercise in the return sequence follows. To execute 3-4 times.
Learn what exercises to do before going to bed to get enough sleep.
Mix aerobics
The combination from exercises of various aerobic styles is called a mix aerobics. Here methods from all listed above types of fitness are used. But something the is available also in the mixed gymnastics:
- circuit training. It can be carried out with the most various equipment and shells — with dumbbells, pampa, bars, meditsinbola, fitballs. All this is aimed at the development as it is possible the bigger number of muscles. Only the experienced trainer can build such complex system of occupations;
- press and extensions. The complex is intended for development of flexibility of joints, elasticity of muscles, development of a press;
- Abdominal Buttocks Legs (belly, buttock, foot) is a power complex for an intensive training of the listed muscular groups.
Mix aerobics: video
House program for weight loss
Outside the conditions of the gym, without special shells and exercise machines, it is possible to be engaged also at home in aerobics. For this purpose it is necessary to make a complex of fat-burning exercises and carefully to carry out it.
Pay attention to exercises for weight loss: doctor Bubnovsky, on an orbitreka, with dumbbells, with a jump rope, with a hoop, squats, a level.
There is an approximate plan calculated on 3 occupations a week which beginners can use:
Occupation 1:
- squats;
- lifting of a leg up from a position lying on one side;
- push-ups in a pose on a lap;
- twisting in a position lying;
- moves leg forward and aside;
- performance of boat in a position lying on a stomach.
Occupation 2:
- attacks on a leg;
- moves leg forward and aside;
- lifting of legs from situation lying on a back;
- assignment of legs back from a pose on a lap;
- performance of boat;
- performance of level — an emphasis over a floor on elbows and toes (30-60 sec.).
Occupation 3:
- squats with widely placed legs;
- moves leg forward and aside;
- push-ups in a pose on a lap;
- bridge with tension of buttocks;
- performance of boat;
- performance of level.
All exercises are carried out till 15-20 times in 3-4 circles. Between exercises it is possible to have a rest up to 60 sec., and between circles — up to 3 min.
Important! Exercises need to be carried out on an empty stomach, a bladder and intestines. In that case the organism will not distract from performance of a complex of occupations.
Aerobics for weight loss in house conditions: video
Councils for bigger efficiency
The advantage of aerobics can be only at regular and correct performance of complexes, a responsible attitude to occupations.
Learn that it a revitonik.
Here the main recommendations for beginners which help to be involved in training process and to enjoy gymnastics:
- regular trainings — 2-3 times a week on start to 5-6 with experience acquisition;
- training duration — it is necessary to increase duration of performance of a complex to an hour as combustion of fats begins only after assimilation a glycogen organism (polysaccharide from residues of glucose) in muscles;
- development of a complex — introduction of new exercises and increase in number of repetitions basic;
- power loading — in the absence of contraindications the connection to rhythmics of occupations in gym is possible;
- carrying out a hitch — upon termination of exercises it is necessary to reduce activity, to make inclinations, an extension that the organism gradually left loadings;
- healthy nutrition — products of plant origin and food with the high content of proteins significantly will help with weight loss.
Lessons of aerobics will bring benefit not only at scrupulous performance of all exercises and strict following to councils of the trainer. This gymnastics, first of all, has to be pleasure. All classes need to be given with a smile and good mood.