Power aerobics - a set of exercises aimed solely at enhancing metabolism in the body, while also strengthening the muscles and getting rid of excess kilograms.
Aerobics classes are, first of all, steps that are very similar to dance movements, of which choreographic combinations-ligaments are assembled. Force step aerobics does not have any dance steps, there are only strength exercises that are done with little effort, while at a fairly high speed. Most often, in the role of effort are dumbbells up to 10 kg or special aerobic bars, you can also use bodybuilders.
Aerobics brings tremendous benefits to the body. So, during training, bone, cardiovascular systems are strengthened, the possibility of developing atherosclerosis decreases, and work capacity is increased. The benefit of step aerobics lies in the fact that this type of fitness has the greatest effect on weight loss. It is this aspect that attracts girls the most.
By the way, today most of the fair sex do not give up aerobic exercise and at home. After all, today the Internet does not lack the correct description of certain exercises. Aerobics has minor contraindications - of course, it's high fever, dizziness, the presence of cancer and fractures that occurred less than six months ago.
Nutrition in aerobics classes
The best nutrition before and after training is a protein cocktail. It is sold in the form of powder, designed for weight loss and muscle growth. Such products do not contain fat and do not give excess weight, they are also rich in vitamins and contain an optimal amount of proteins.
From simple products:
- Before training : for two or three hours - the usual meal, it is better to give preference to carbohydrates (rice, buckwheat) and protein (poultry, fish).
- Half an hour before the start of the workout, you can drink yogurt or eat a banana.
- During training : replenish constantly the water reserves in the body, it is better to drink ordinary clean water.
- After training, the body is constantly in the burning of fats and calories, but to restore the muscles you need proteins.
If you want to lose weight, in the afternoon you should not eat carbohydrates and minimize the intake of saturated fats.
Power Aerobics: Exercises
- Legs on the width of the shoulders, socks parallel to each other. Hands with dumbbells at shoulder level. Bend and unbend your arms up until you feel a burning sensation in the muscles. After rest, you can repeat this exercise again.
- Establish a back of a gymnastic bench at a corner of 45 degrees. Lie down on it with your right side and, putting your foot on your foot, rest up your toes on the floor. Place your right hand under your head. In the left, take a dumbbell and try to pull it out so that the arm is parallel to the body, the dumbbell touched the hip, and the palm looked down. Raise the hand with the dumbbell up, pause, go back to the starting position. Before each replay, connect and lower the shoulder blades without lifting the shoulder.
- Dumbbells are in your hands, feet are shoulder-width apart. Without changing the position of the case, try to deploy a sock of the right foot at an angle of 45 degrees, take a step to the side and lunge. Repeat the same with the other leg.
- Thread the left ankle into the cuff of the cable rod. Rise right side to the rack of this simulator at a distance of half a step. Hold the right hand by the right hand, put the left on the belt. Raise your left leg slightly and with effort pull it a little forward and to the side so that this angle is 45 degrees. Try not to bend the knee of the supporting leg.
An alternative set of exercises you can see on this video: