Fitness

Step aerobics – basic steps with the expansion of the account

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Basic Steps in Step Aerobics

The basic steps of step aerobics are quite simple, the main thing is to perform them correctly and to the rhythm of music.

This article discusses the basic steps that are used in step aerobics, as well as their decomposition in a row. Step aerobics is much like the classic, so many names are probably familiar to you. But still, as in any direction of fitness, there are some peculiarities here..

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

The emergence of step aerobics

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  • The emergence of step aerobics
  • Basic steps in step aerobics
  • Steps without changing the leading leg
  • Steps with Leading Leg Change

The history of the appearance of such a fitness area as step aerobics is very nontrivial and deserves special mention.

Once, a well-known American classic aerobics instructor Gene Miller injured her knee. And we all know that for a professional trainer, any injury is a real tragedy, and, in fact, the impossibility of further full work.

To restore the function of the knee joint, doctors recommended that Jin walk more up the stairs. Aiming for a speedy recovery, Gene impeccably followed the recommendations and, very soon, was amazed at the results achieved. The pain in the joint went away, and Gene herself, inspired by the success, decided to adapt the “walking the stairs” method for prophylactic use. She began to vary movements, added steps in various directions, turns and other elements.

Group lesson

Step aerobics originated in the USA and gradually spread around the world..

In order to conduct such classes in fitness clubs, special equipment was required that could replace the notorious steps. After all, do not build stairs in the sports halls? And so, in 1989, Reebok developed the unique Step Reebok platform, and made a real breakthrough in the fitness industry.

The step platform had adjustable height, was stable and non-slip. Its design made it possible to carry out any movements (ascents, descents, turns) imitating staircases.

Then Gene Miller, together with Kelly Watson, another fitness star, developed choreography for classes on the step platform. The choreographic elements were based on classical aerobics and included steps, turns, jumps, swinging legs and arms, as well as various dance movements. In modern step aerobics, the main movements are associated with the implementation of various steps on the step platform, as well as near it.

Basic steps in step aerobics

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

Aerobics step

Step aerobics (unlike classical) does not imply two steps.

In step aerobics, there are no steps into two counts – at least four steps. After all, we need not only to move on the floor, but also to climb the platform.

Step aerobics movements are performed with the entire foot placed on the step platform. Be careful not to drop your heel or place your foot only on the toe.

As in classical aerobics, in step aerobics there are two types of steps:

  1. Steps without changing the leading leg. Leading foot, this is the foot with which you begin to take a step to a new musical beat. You can perform any steps of this kind as long as you like, and still you will start each measure with the same foot.
  2. Steps with a change of the leading leg. In the next step, you will begin to move from the other leg.

Steps without changing the leading leg

In parentheses is how many accounts the step is performed..

Basic step (4)

This is the easiest basic step, in fact we just climb the platform and get off it.

  1. step with one foot directly to the step platform
  2. step with the other foot directly onto the step platform
  3. step with the first foot from the step platform
  4. step with the second foot from the step platform

 V-step (4)

Almost complete analogue of the corresponding step in classical aerobics.

  1. step with one foot at the angle of the step platform (if we go from the left foot, then to the left corner, from the right to the right)
  2. step with one foot on the opposite corner of the step platform
  3. step with the first foot from the step platform
  4. step with the second foot from the step platform

Over the top or Over (4)

The name of this step translates as “across” or “across the top”. In the course of its implementation, we cross the platform to the other side..

  1. step with one foot sideways on a step platform.
  2. step with the second foot on the step platform and at the same time turn your back forward
  3. step first foot from the step platform back
  4. step with the second foot from the step platform back

 Straddle (8)

The step on is performed as follows: we rise to the step platform, we put our feet on the floor alternately on one and the other side of the platform, again we rise to the platform, we return to the starting position.

  1. step with one foot sideways on a step platform
  2. step with the other foot on the step platform (stand facing the short edge of the platform)
  3. we lower one leg from the step platform on one side
  4. lower the second leg from the step platform on the other side
  5. return the first leg to the step platform
  6. return the second leg to the step platform
  7. we go down from the platform with the first foot (we must go down to the same place from where we started the movement)
  8. get down from the platform with the second foot (we put it to the first)

 Turn step (4)

This is the same basic-step, only we go down from the step platform, we are not back, but sideways.

  1. step with one foot on the step platform
  2. step with the other foot on the step platform and turn your back to the short edge of the platform (with which foot we begin to move, to the opposite edge we become the back)
  3. get down with one foot from the platform from a short edge
  4. get down with the other foot from the platform from a short edge

Steps with Leading Leg Change

Unlike the previous set of movements – here we start each time with a different leg.

Tap up (4)

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

  1. step with one foot at the angle of the step platform (with the right foot we step at the left corner and vice versa), transfer the weight to this foot
  2. with the second foot we touch the platform next to the first foot
  3. return the second leg to the floor
  4. put the first leg on the floor next to the second

 Knee up (4)

The basic step from which learning most steps and ligaments in step aerobics begins.

  1. step with one foot at the angle of the step platform (with the right foot we step at the left corner and vice versa), transfer the weight to this foot
  2. the second leg is lifted upwards bent at the knee
  3. return the second leg to the floor
  4. put the first leg on the floor next to the second

Step kick (4)

  1. step with one foot at the angle of the step platform (with the right foot we step at the left corner and vice versa), transfer the weight to this foot
  2. with the second foot we do a kick in the air
  3. return the second leg to the floor
  4. put the first leg on the floor next to the second

Step curl (4)

  1. step with one foot at the angle of the step platform (with the right foot we step at the left corner and vice versa), transfer the weight to this foot
  2. do the second leg
  3. return the second leg to the floor
  4. put the first leg on the floor next to the second

Step lift (4)

  1. step with one foot at the angle of the step platform (with the right foot we step at the left corner and vice versa), transfer the weight to this foot
  2. with the second straight leg we swing forward (front), to the side (side) or back (back), respectively
  3. return the second leg to the floor
  4. put the first leg on the floor next to the second

L-step (8)

  1. step with one foot at the angle of the step platform (with the right foot we step at the left corner and vice versa), transfer the weight to this foot
  2. the second leg is lifted upwards bent at the knee
  3. put the second foot on the floor on the side of the step platform (from the short edge), transfer the weight to it
  4. raise the first leg bent at the knee
  5. put the first leg on the step platform again and transfer body weight to it
  6. the second leg is lifted upwards bent at the knee
  7. return the second leg to the floor in front of the step platform (to the place where you started the whole step)
  8. put the first leg on the floor next to the second

Step steps, unlike classical aerobics, step aerobics does not imply.

The steps listed above in step aerobics are considered basic. On their basis, instructors have developed a huge variety of other, more diverse steps. Any steps in step aerobics can be modified, performed with turns or jumps, as well as add hand movements.

Training

To step on the platform should be the whole foot – this is the basis of security.

It is very important that when you first appear in a step-training, you should not be scared and do not despair if much of what the instructor shows does not work out right away. Absolutely everything goes through this stage of addiction and nothing to do with your individual characteristics. Literally after a month of regular classes, you will already be comfortable, and classes will bring you only joy and pleasure. You will get used to hearing the names of the steps of step aerobics by ear and will be able to perform movements almost without looking at the coach.

In the meantime, do not hesitate, get ready and go on to your first step training!

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