Step aerobics is known for its effectiveness in fitness. In particular, it is an excellent means for burning subcutaneous fat, and also allows you to keep the whole body toned. The main sports equipment for step-aerobics is a step-platform. Due to it, the desired effect of loads is achieved. Movements based on the use of a step-platform are more intense than on an even surface of the floor, and therefore the effectiveness of such exercises is several times higher.
What is a step-platform?
Step-platform is a small portable step (bench). It serves to enhance the effect of aerobic loads, and therefore, when choosing exercises on the step-platform and the sports equipment itself, it is necessary to consider the following:
- general physical condition of the body, fat and muscle mass;
- health status, particularly the heart and blood vessels (step aerobics belongs to the class of cardio training , so do not start intensive training without proper preparation);
- the desired result, the purpose of training.
Step-platform can be of different sizes and number of levels. Its height, as a rule, varies from 10 to 30 cm. It can be two- or three-level - the need for using one or the other kind depends on the "advanced" training. There are models where the height is fixed, and there are those where it can be adjusted. Today, step-platforms are made of special durable plastic, the surface of which is rubberized and compacted - this is necessary in order to make occupations on them safe, for example, so that the foot does not slip.
How to use the step-platform?
Step-platform in fact, the thing is more functional and is not limited solely to aerobics classes. In addition to the great number of special exercises, this device can be used for the following:
- push-ups;
- supports;
- stretch marks;
- exercises with light dumbbells.
Training on the step-platform will work out almost all muscle groups, if you correctly select exercises and observe the correct technique for their implementation. When practicing traditional step aerobics, the leg muscles - thighs, calves, buttocks - work well. Depending on the level of training and the result that you want to achieve, the training on the step-platform can be of different difficulty levels. At first, it is better to entrust your body to an experienced instructor who will not only show the necessary exercises for your level of training, but also check the correctness of their performance, and will track your progress and offer more intensive workloads.
How to make a step-platform yourself?
Step aerobics can be practiced at home, having acquired the necessary equipment for this, and guided by video lessons, which are now on the Internet a great many - both for beginners and "professionals" of fitness. However, if there is no possibility of buying, many people think about how to replace the step-platform of the house. Remember that it is very important to observe the stability of the construction so that home exercises with a step-platform do not lead to injuries.
And how to make a step-platform, if there is nothing suitable to replace it? This simulator can be done on your own, by combining a long wide and thick board (not less than half a meter long) with "legs", sufficiently stable to support your weight, and the height that is optimal for your studies. Staple the parts as much as possible - remember the need for the platform to be stable and not fall apart at the most intense moment.