Fitness

Step aerobics - the basic steps with decomposition in a row

The basic movement in the step aerobics

The basic step aerobics steps are quite simple, the main thing - do them correctly and in the rhythm of the music.

This article discusses the basic stepsused in step aerobics, as well as their expansion in the given account. Step aerobics is very similar to the classic, so many names, you probably already know. But still, as in any direction of fitness, there are some features.

Having mastered these basic steps, you can move on to more complex modifications, and step aerobics classes will become more diverse and more interesting with each passing day!

The emergence of step aerobics

Content

  • The emergence of step aerobics
  • Basic steps in step aerobics
  • Steps without changing the leading legs
  • Steps leading to the change of foot

The story of this fitness areas as step aerobics is very trivial and deserves special mention.

Once, a famous American instructorclassical aerobics Gene Miller hurt his knee. And we all know that for a professional coach, any injury - it's a real tragedy, and, in fact, the inability to complete the work further.

To restore the function of the knee,doctors recommended Jean longer walk up the stairs. Targeted for a speedy recovery Gene flawlessly implement the recommendations and, very soon struck by the results achieved. Pain in the joint has passed, and Jin herself, inspired by the success decided to adapt the method of "walking up the stairs," for prophylactic use. She began to vary the movement added steps in different directions, turns and other elements.

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Step Aerobics originated in the US and gradually spread throughout the world.

In order to carry out similar studies infitness clubs, required specialized equipment, which would replace the notorious steps. It is not in the same building sports halls stairs? And so, in 1989, the company is developing a unique platform Reebok «Step Reebok», and makes a real breakthrough in the fitness industry.

Step platform had adjustable height, to be stable and non-slip. Its design allows you to perform any movement (ascents, descents, turns) simulate stair climbing.

Then Gene Miller, together with Kelly Watson, stilla fitness star, developed the choreography for employment in the step platform. Choreographic elements based on classical aerobics and included steps, turns, jumps, swings his arms and legs, as well as various dance moves. In today's step aerobics basic movements associated with the implementation of the various steps in the step-platform, and beside her.

Basic steps in step aerobics

Since step aerobics comes from the classical, and the names of the main steps are very similar, although there are significant differences.

step aerobics

Step aerobics (as opposed to classical) does not imply the steps on two accounts.

The step aerobics are no steps on the two accounts - at least four. After all, we do not have to just move across the floor, but also to climb onto the platform.

Movement step aerobics are performed with the setting on the step platform throughout the foot completely. Be careful not to hang over heels or production stops only at the toe.

As in the classic aerobics to step aerobics, there are two types of moves:

  1. Steps without changing the lead leg. The leading leg, this leg with which you begin to perform a step with a new musical rhythm. You can arbitrarily long time to perform any steps of this kind, and still every clock will start from the same leg.
  2. Steps leading to the change of feet. In the next step you will have to start the movement with the other leg.

Steps without changing the leading legs

In parentheses indicate how many accounts is performed step.

Basic step (4)

This is the easiest step of the base, in fact we just go up to the platform and got away with it.

  1. Step one foot directly on the step platform
  2. move the other leg straight on the step platform
  3. the first step on the foot step platform
  4. move the second leg with a step platform

V-step (4)

Practically complete analogue of the corresponding steps in classical aerobics.

  1. step one foot on a corner step platform (if we go with the left foot - on the left corner, to the right - on the right)
  2. step one foot on the opposite corner of the step platform
  3. the first step on the foot step platform
  4. move the second leg with a step platform

Over the top or Over (4)

The name of this step means "through" or "over the top". In the course of its implementation, we go through the platform on the other side.

  1. step sideways with one foot on a step platform.
  2. the second step foot on the step platform and simultaneous rotation backwards
  3. the first step on the foot step platform ago
  4. move the second leg with a step platform ago

Straddle (8)

Step on as follows: We climb on a step platform, alternately put his feet on the floor and one on the other side of the platform, once again climb to the platform, return to the starting position.

  1. step sideways with one foot on a step platform
  2. move the other foot on a step platform (stand face to the short edge of the platform)
  3. Get down with one foot step platform on the one hand
  4. the second leg of the descent with the step platform on the other side
  5. returns the first leg on the step platform
  6. returns the second leg on the step platform
  7. down from the first leg platform (we have to go down at the same place where you started the motion)
  8. down from the platform of the second leg (puts her to the first)

Turn step (4)

This is the same basic-step, just down from the platform we do not step back, and sideways.

  1. step one foot on the step platform
  2. move the other foot on a step platform, and turn back to the short edge of the platform (with some legs begin to move to the opposite side become back)
  3. down one foot from the platform to the short edge
  4. down the other leg from the platform with a short edge

Steps leading to the change of foot

Unlike the previous set of movements - here we start each time with the other leg.

Tap up (4)

This step is very similar to the step step-touch in classical aerobics, only the first step needs to be done on a step-platform, touch the second leg platform next to the first, and come down.

  1. step one foot on the step platform angle (right foot step left corner and vice versa), transfer the weight to the leg
  2. second leg touch the platform adjacent to the first leg
  3. the second leg will return to the floor
  4. first set foot on the floor next to the second

Knee up (4)

The basic step that starts the learning of most steps and ligaments in step aerobics.

  1. step one foot on the step platform angle (right foot step left corner and vice versa), transfer the weight to the leg
  2. the second leg to climb up bent at the knee
  3. the second leg will return to the floor
  4. first set foot on the floor next to the second

Step kick (4)

  1. step one foot on the step platform angle (right foot step left corner and vice versa), transfer the weight to the leg
  2. second leg doing a kick in the air
  3. the second leg will return to the floor
  4. first set foot on the floor next to the second

Step curl (4)

  1. step one foot on the step platform angle (right foot step left corner and vice versa), transfer the weight to the leg
  2. second leg tie-do
  3. the second leg will return to the floor
  4. first set foot on the floor next to the second

Step lift (4)

  1. step one foot on the step platform angle (right foot step left corner and vice versa), transfer the weight to the leg
  2. direct do the second leg swing forward (front), the side (side) or back (back), respectively
  3. the second leg will return to the floor
  4. first set foot on the floor next to the second

L-step (8)

  1. step one foot on the step platform angle (right foot step left corner and vice versa), transfer the weight to the leg
  2. the second leg to climb up bent at the knee
  3. put the other foot on the floor side step platform (with the short edge), put weight on it
  4. lift the first leg bent at the knee
  5. the first leg again put on a step platform and transferred to her body weight
  6. the second leg to climb up bent at the knee
  7. the second leg will return to the floor before the step platform (the place from which started the whole step)
  8. first set foot on the floor next to the second

Backlink steps, in contrast to the classical aerobics, step aerobics is not intended.

The above steps in step aerobics are consideredbase. On the basis of their instructors developed a myriad of other, more variety in the implementation steps. Any steps in step aerobics can be modified to perform with turns and hops, as well as add arm movements.

Training

Stepping onto the platform follows the entire foot - is the foundation of security.

It is very important, the first time being onstep-training, do not be afraid and do not despair if much of that shows the instructor, you just will not work. This stage of addiction are everything and your individual features here there is nothing. In a month of regular exercise you have already mastered, and classes will bring you only joy and pleasure. You get used to perceive the name step aerobics steps in the ear and can perform movements almost without looking at the coach.

And yet, not shelving them, get ready and go on your first step-workout!

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