Aerobics is a set of exercises for weight loss. Aerobics for weight loss: burn calories with rhythmic music and a good mood Fitness aerobics exercises

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

13 Mar 2017

Content

General strengthening physical exercise have a lot of advantages: they have a beneficial effect on the general state of human health, accelerating metabolic processes, as a result of which healthy foods are absorbed faster and excess calories are burned. You can do fitness at home or in sports clubs - everyone chooses the best option for themselves.

What is fitness

A specially developed technique helps to reset excess weight, strengthen and heal the body. Wherein regular training will be most effective in the process of fat burning if you choose the right set of exercises and combine it with proper nutrition. The diet and level of sports activity is selected for each person individually, based on his/her physical training, health status, body structure, existing contraindications. There are several varieties (directions):

1. Strength training. The workouts take place at a fast pace with a load on the main or all muscle groups. Often during exercise, weights such as barbells or dumbbells are used. Such workouts are among the most difficult and exhausting.
2. Aerobic. Cardio is designed to develop endurance and help you lose weight quickly. In addition, this type of fitness has a positive effect on the heart and blood vessels. Aerobics training takes place in an intensive mode and is designed for a long time.
3. Dance. Classes include elements of choreography and are held in a dynamic form. Trainees gradually learn different movements and dance sequences.
4. In the water (aqua aerobics). It has virtually no restrictions/contraindications, has a good effect on the joints, heart, blood vessels, and is ideal for those who want to lose weight.
5. Soft. Ideal for beginners, the training is aimed at developing the respiratory system, stretching, and correcting posture.

What gives

This sport is a program with which you can strengthen muscle corset, lose weight and maintain the results. The benefits of training include correcting the consequences of physical inactivity, accelerating metabolism, and preventing various diseases of the bones and cardiovascular system. Classes not only form beautiful figure, but also improve well-being. However, to maintain your results, it is important to exercise regularly and eat a balanced diet.

How to train properly

The optimal training program will be experienced trainer, which takes into account the physical capabilities and wishes of the client. If you decide to study on your own at home, you should adhere to some rules and take into account the tips:

• Start each workout with a warm-up, doing it slowly at first, then faster (it takes about 10 minutes to warm up the core muscles);
• to lose weight, include cardio complexes in your exercises (exercises on a treadmill, brisk walking, buckles with a skipping rope, etc.);
• conduct classes systematically, optimally 4 times a week;
• for home exercises, it is advisable to purchase dumbbells (2-3 kg dumbbells are enough for girls, men need heavier dumbbells);
• Complete the workout with stretching, and it must include those muscle groups that were stressed.

For weight loss

The main exercises for girls or men who want to lose weight are aerobic exercises. They are called this because when they are performed, a large amount of air enters the body due to rapid breathing. More preferable for girls who want to lose weight is running on a treadmill, orbiter, or exercise bike. When exercising on such simulators, the muscles are not pumped up, but warmed up and strengthened, in addition, accelerated metabolism occurs in the tissues.

To lose weight more effectively, women and men should perform exercises at a high pace - fast pedaling or running. At the same time, the load needs to be gradually increased: in the first six months it is better to work the body moderately to strengthen the muscles, and then begin to increase the speed or duration of running. Aerobic training The good thing is that after them a person continues to lose weight for another day. It is recommended to exercise every other day and continue training for at least an hour and a half.

Home activities

By exercising at home, you can save money and time spent traveling to the gym. In addition, train in in this case You can at any time, whenever it is convenient for you. Fitness at home will be effective if you follow some rules:

• you need to exercise at least three or four times a week, while training for weight loss should last 40-90 minutes, otherwise you will not achieve success;
• You should always start a lesson with warming up the muscles and stretching, while more intense and prolonged training requires the most thorough preparation of the body;
• When studying, try to work through everything core muscles, and pay increased attention to problem areas;
• during physical activity you need to drink water (a lot, but in small sips).

Lesson programs

A complex scheduled by number of repetitions and days is called a program. Depending on what goals a person pursues, his own training method is selected. As a rule, the trainer selects a set of exercises for the trainee, but after studying the necessary literature, you can cope with this task yourself.

For beginners

The program described below is perfect for beginners, while women can reduce the training time by 2 times, while halving the number of approaches. The load should be gradually increased to achieve desired result. Fitness for beginners at home necessarily starts with a warm-up, which reduces the risk of injury, improves muscle performance and increases performance. A warm-up can include jumping rope, quick squats, running in place, swinging your arms, etc.

1. Monday. Pull-ups – 5 approaches, 5 rubles each. Lifting dumbbells with your arms tightly pressed to your body (working part of the arm from the elbow to the shoulder) – 3 approaches, 10 repetitions each. Classic squats with the heel pressed to the floor and straight back– 5 sets of 20 repetitions.
2. Wednesday. Squats – 5 sets, 100 reps total. Push-ups on parallel bars with weights in the form of a backpack - 3 sets of 10 rubles. Standing dumbbell overhead raises – 4 sets, 10 reps each. Pull-ups/push-ups from the floor – three times, 5 rubles each.
3. Friday. Raising your toes, holding dumbbells in your hands – 4 times, 15 repetitions. Pull-ups – three times 5 times. Squats with dumbbells – 5 times, 20 repetitions. Push-ups – three times, 10 rubles each.

Online classes at home for weight loss with music

This program is universal and is suitable for the most part for beginners, therefore, having mastered it, you will need to choose a set of exercises with a greater load. Online fitness at home is designed for classes for three months; it allows you to lose excess weight and tone the main muscle groups. You can perform the complex separately according to your wishes, according to circular method or supersets (alternating 2 exercises). Using various online resources, you can familiarize yourself with correct technique performing movements.

Select rhythmic music for fitness in advance, warm up and start exercising. In this case, it is better to combine movements, alternate and do different variations of sets, because otherwise you will quickly get bored with the workout and you will not enjoy it. Options for practicing with music:

1. Jump squats. Place your legs parallel to your shoulders, squat with a straight back, moving your pelvis back, you can put your hands behind your head. Jump up while sitting. You need to repeat it 6-8 times; during your workout, do it at least three times.
2. Exit at close range while lying down. Starting position – legs parallel to the shoulders, arms along the body. Lower your pelvis down, squat, place your palms on the floor and jump back, leaving top part body in place. Having taken the position lying down as for push-ups, come back. Repeat 8 times.
3. Book. You need to lie on the floor with your arms stretched up. Then begin to simultaneously lift them together with your legs, folding them like a book. This is very effective for working the abdominal muscles. Repeat this at least 8 times, doing 3 sets.
4. Jumping. You will need a step or a low, durable stool, on which you need to jump from a distance of about 40 cm. Keep your hands slightly behind, and swing them when moving forward. Do 3 times 10 repetitions.
5. Kicks. Place your legs parallel to your shoulders, bend your knees slightly, and bend your arms at the elbows. Keep your fists at jaw level (like kickboxing). Strike your heel back and forth rhythmically. Do not fully extend your knee, otherwise you may get injured. Performed in 5 sets of 8-10 times.

With a ball

The presented complex helps strengthen a person’s muscular corset, improving his posture and working on flexibility. Gymnastic ball In addition, it is considered an excellent stress reliever for those who are often exposed to stress. The fitness program includes effective general strengthening complexes, before performing which you must warm up by jumping rope or vigorously doing squats. It is recommended to do:

1. Pelvic lifts. Lie on the floor with your back, place your ankles on a fitball, straighten your knees. Next, you should raise your pelvis, rolling the ball to your buttocks, stay at the top point for a few seconds, then lower down, taking the starting position. Do 10 reps.
2. Twisting. Take the same position as in the previous exercise, with the ball sandwiched between your ankles. Place your hands behind your head, begin to raise your legs together with the fitball, straining your stomach. Complete 12 reps.
3. Classic push-ups. Place your palms on the floor, place your feet on the ball, and keep your back straight. Slowly perform 10 push-ups.
4. Reverse push-ups. Hands should rest on the fitball reverse grip(sitting with your back to the ball). Lower your pelvis almost to the floor, bending your elbows, keeping your knees at right angles and slowly return up. Repeat 8-10 rubles.

With ribbon

Using an elastic band, you can provide additional stress to the muscles, and if you roll it several times, the severity of the exercise can be increased. The item is used to work out different muscle groups. The lesson may include:

1. Steps. Fasten the ends of the tape to each other, put the resulting ring on your legs (at knee level). Place your legs parallel to your shoulders, squat slightly and in this position begin to take long steps forward. Repeat for 1-2 minutes, alternating.
2. Hip lift. The fitness band should wrap around your ankles. Lie down on your stomach, place your hands under your chin and begin to alternately lift your legs up, while pulling on the shock absorber. Repeat the movements 20 rubles.
3. Squats. Move the ring to the level of your knees, spread your legs slightly and, without bending your back, begin to slowly lower down and, as you exhale, return to the starting position. Repeat 15 times.
4. Abdominal pumping. You need to stand up and straighten your legs. Take the tape in your hands, stretch it and lift it up. First, bring the right one back, turning the body in the opposite direction. Then change to the left and do the same. Perform 20-30 repetitions.
5. Leg raises. Lie on your side with the tape ring around your ankles. Begin to lift your top leg, pulling the shock absorber as far as possible. Roll over and repeat the movements. Do 20 reps on each side.

Strength training

The program is aimed at increasing endurance and developing strength, in addition, strength training in fitness have a positive effect on overall well-being and correct your figure. Such training involves the use of sports equipment - barbells, dumbbells, exercise machines and various weights. The program is divided into 3 sessions, between which there should be a day of rest for muscle recovery.

1. First day. The muscles of the chest, triceps and shoulders are worked. You can do bench press with dumbbells, horizontal press, upper crossover, military press, raising arms with dumbbells on incline bench, dumbbell lateral raises, overhead arm extensions, dips.
2. Second day. Ideal for strength training squats are suitable, deadlift, lunges, leg abductions in a crossover. It’s better to do it with weights.
3. The third day. The back muscles and biceps work. Suitable fitness exercises would be shrugs, various rows (to the chest, bent over, etc.), hyperextension, forward bends, and curls with dumbbells/barbells.

How to exercise at home

Before you start your workout, warm up thoroughly by doing rotational movements shoulders, neck, legs, arms. The weight loss complex should be performed at least 3-4 times a week, with each session lasting at least 40-50 minutes. Listed below are fitness routines that can be combined during each workout. Work to your full potential to achieve the expected results.

1. Push-ups for beginners. Place your palms and knees on the floor, placing your arms at chest level and parallel to your shoulders. Start to lower yourself down, bending your elbows, then push yourself up with your hands, returning up. Repeat three times 10 times.
2. "Bridge". You should lie on your back, place your hands and feet on the floor, and keep your knees at a 90-degree angle. Push your pelvis up, reaching the peak, hold for 1-2 seconds, then slowly return to the floor. Repeat 40 times.
3. "Plank". Rest your elbows and toes on the floor, keep your forearms parallel to each other, strain your back as much as possible and keep it straight. Stand like this for 40 seconds (optimally - stand for 1.5 minutes, but only physically fit people can do this)
4. "Dog". Get on all fours, bend one leg and begin to move it back up, tensing your thigh and buttocks. Do 15 repetitions on each leg.
5. "Bike". Lying on your back, begin to bend alternate legs and move your body towards them - this will help work the front of the thigh and abs. Perform for 1 minute.
6. "Cobra". Lie on your stomach, stretch your body forward as much as possible, arching your back (your face “looks” at the ceiling). This will stretch your abs well after cycling.
7. "Side lunges." Stand straight, move one leg to the side, squat deeply, keeping your body in the middle. Stand up as you exhale. Repeat 15 times on each leg.

For the back

Beginners should perform 12-15 sets, using light weights to work out correct technique and accustom the body to the load. Afterwards, the intensity of your fitness training can be increased. With each subsequent session, increase the number of repetitions, then start lifting heavier weights. Effective fitness exercises for back muscles:

• pull-ups with a regular grip (the rhomboids and latissimus dorsi muscles are trained);
• pull-ups with an underhand grip (the load is placed on the large round and latissimus muscle, biceps, shoulders);
• pulling the block to the chest (helps expand spinal muscles, trains trapezius muscle);
• neck block pull (uses the lower and upper bundles of the spinal muscles);
• block thrust narrow grip(develops the rhomboid, trapezius, deltoid muscles).

For the press

You can get rid of excess fat deposits in the waist area and pump up abs even at home, the main thing is that fitness training for the abdomen is carried out systematically 3-4 times a week. It is recommended to do:

1. Straight leg raises. Lying on your back, press your hands to the floor and begin to lift your legs, reaching an angle of 90 degrees. When lowering, do not touch the floor with them, staying a couple of centimeters from it. 10-15 rub. for the approach.
2. Crunches with bent knees. Lying down, raise your knees, keeping your shins parallel to the floor, with your feet touching each other. Place your hands behind the back of your head, and move your elbows in opposite directions. To tighten your stomach, you should raise your head and shoulders, then return to the starting position. Repeat 8-15 times.
3. « Side plank" Lie on your side with your elbow and foot on the floor. Raise your pelvis, stretching your body into a straight line, as shown in the photo, and hold this position for 40-60 minutes. Repeat on the other side.

For the buttocks

Before performing the workout, be sure to warm up your muscles, then move on to the serious part. After completing classes, you cannot immediately sit down or lie down - walk around for a couple of minutes, catch your breath, and do self-massage. At-home butt fitness may include:

1. Mahi. Place your palms on the wall and perform side kicks 20 times on each side. In addition, you can jerk your leg forward or backward.
2. Squats. Your legs should be parallel to your shoulders. Lower your pelvis to knee level, then straighten up. During the exercise, keep your back straight and move your pelvis as far back as possible.
3. Plie. At broad setting squat as low as possible with your feet and toes turned outward. 10 times per approach.
4. Lunges. As you step forward, squat until you form 90 degrees between your hip and knee (as shown in the picture). Perform 10-15 repetitions for each.

For all muscle groups

This complex is suitable for general strengthening of the body, body shaping, and restoration of weakened muscles. Fitness training for all muscle groups may include:

1. For arms, chest. Push-ups, pull-ups, arm swings are ideal for toning your biceps, triceps, and pectoral muscles.
2. For the back. You can quickly strengthen your back muscles by doing planks, hyperextensions, and pulling a block to your back and chest. You can do weighted bending exercises at home.
3. For the belly. Various variations of crunches - with straight legs, on oblique muscles, the "bicycle" exercise and others - will help you quickly pump up your abs.
4. For buttocks and thighs. The most effective for strengthening and giving definition to the muscles of the butt and legs are swings, lunges and squats. Workouts can be selected, combined and alternated at will. In addition, it is better to use weights during fitness activities.

Video

What aerobic exercises do you know? Indeed, today aerobics is one of the most popular sports. Every year the popularity of aerobics is only increasing, new types of this sport are appearing, and there are many more people who want to improve their health and correct the shape of their body.

And in combination with a healthy diet and positive psychological mood this sport can indeed work real miracles.

Aerobic exercise is the best prevention of various diseases. Aerobics has a beneficial effect on the condition of the heart; during exercise, all organs are enriched with oxygen, the body becomes flexible, the aging process slows down, and the endurance of the whole body increases. Aerobics classes accompanied by pleasant rhythmic music can give you a good mood and a boost of energy for a long time.

Types of aerobics

If we talk about different types of aerobics, there are several main directions: dance aerobics, classical aerobics, water aerobics, strength aerobics, ball aerobics, sports aerobics, bicycle aerobics, step aerobics.

Classic aerobics

This type of aerobics includes a whole set of basic exercises, on the basis of which newer types of aerobics have emerged. This is a whole synthesis of jumps, gymnastic exercises, running, which are performed to a certain musical accompaniment.

Step aerobics

Step aerobics is a whole set of the same exercises, but here a special step platform is used. With its help, you can perform jumps and steps, and you can also do exercises to strengthen your back and abdominal muscles. Using such a platform increases efficiency and load levels.

Strength aerobics

This type of aerobics involves performing special exercises with dumbbells, rubber shock absorbers and expanders. This type of aerobics includes: body styling, target toning system, body shaping, special programs that were developed for the muscles of the back, legs and abdomen. Every the new kind aerobics may require higher strength training compared to classical aerobics. For example, only carefully trained people can do pump aerobics.

Dance aerobics

Dance aerobics may include several different types. All types dance aerobics based on the use of a variety of dance movements to rhythmic music. Dance aerobics includes belly dancing, city jam, tango aerobics, Latin, funk aerobics and hip-hop, as well as other areas.

Water aerobics

This type of aerobics involves performing certain exercises in water and, depending on its type, the exercises can be performed at different depths. Water aerobics is practiced in a special belt, and this opens up new opportunities even for those ladies who cannot swim at all. This type of aerobics is very popular among pregnant women.

Aerobics with ball

The exercises are performed with a special big ball. Such exercises help correct posture, develop a sense of balance and improve coordination of movements.

Bicycle aerobics

Bicycle aerobics are special exercises that are performed on exercise bikes or lightweight bicycles designed for indoor use.

Basic aerobics exercises for an ideal figure

It will be enough for you to do these exercises at home for 30 minutes a day and visit the pool or fitness room several times a week. When your body is completely accustomed to the load, you can make the exercises a little more difficult by adding weights.

Beginners need to know that the very first exercises should be performed only as much as possible, trying to avoid severe overexertion and sudden movements. This especially applies to those people who are overweight. You should also be aware that eating is not advisable three hours before the start of classes and three hours after their end.

Aerobics warm-up

Warm-up should continue for ten minutes and be sure to include exercise on special cardio equipment, light jogging, brisk walking or fast dancing. The main task is to warm up the whole body and gradually raise the pulse.

Squats with ball

This exercise is aimed at strengthening the hips, buttocks and correcting posture. You need to stand with your back to the wall, holding a special fit ball between the wall and your back. Start squatting in this position until your thighs are parallel to the floor. At this time, you need to roll the ball along the spine, and your straight back will hold it.

Squats with arms outstretched

This is an excellent exercise for the leg muscles. You need to do it as many times as you can every day, gradually increasing the load. If you have recently started doing aerobics, it is advisable to start with 15 reps and achieve up to three sets of 15 reps.

Lunge to the side

This is a great exercise for your thighs and buttocks. When performing this exercise, your back should be straight and your back leg should be on your toes. Repeat the exercise about 12 times. After a few days, you can perform exercises with special weights.

Dumbbell Pull-Up

This exercise will correct your posture and strengthen your back. While performing it, you need to rest your knee and hand on a sofa or bench, and the other leg should be extended. Your hand with the dumbbells should move smoothly from the floor to your chest, and then slowly lower it down.

The most problematic area for almost every woman is the stomach. The exercise of cycling, as well as lowering and raising straight legs while lying on your back, perfectly strengthens your abs. These exercises must be performed very slowly and a large number of times.

If you perform these aerobic exercises and at the same time review your diet, you can notice the results of the training already on the tenth day. The most important principle of exercise is regularity.

The term "aerobic" means: "living in the air." So, aerobic exercise belong to those types physical activity, which are responsible for training the upper respiratory tract and promote greater oxygen consumption.

They are based on the ability to maintain balance correctly.

Aerobics exercises have a beneficial effect on the musculoskeletal, cardiovascular and respiratory systems, forming beautiful posture and gait.

Doctors all over the world began to pay more attention to the development of a new direction in aerobics - health. Reasonable physical activity has a positive effect on people who are subject to constant stress and lack physical activity.

History of aerobics

Aerobics came to us from Ancient Greece, where it was considered an exclusively male sport. The Spartans, while beating on drums and tambourines, performed fast rhythmic movements that served mainly to strengthen the back muscles, improve plasticity, flexibility and develop a sense of rhythm.

Such exercises were reminiscent of modern rhythmic gymnastics, but were somewhat more dynamic.

Doctor Demeny is considered the founder of health aerobics. It was he who developed a complex of rhythmic repetitive movements, which are based on gymnastics.

During their implementation, there is a constant contraction and relaxation of certain muscle areas. The positive effect of such exercises is to improve the perception of the dance rhythm, thanks to which endurance and strength develop, and the entire body is kept in good shape.

In Russia, aerobics began to develop intensively in the 20s, when the fashion for dancing came. They began to open sports schools, whose teachers built classes not only on physical activity, but also paid attention to the rhythmic and emotional components.

Almost all exercises were performed to music; solfeggio, improvisation and plastic movement were added to them. There were no restrictions on age or social class; everyone was accepted.

The essence and principles of aerobics for weight loss

Aerobics is considered one of the effective ways reduce excess weight. The result appears much faster than from a diet or gym.

The essence of this type of gymnastics is that the first 20 - 30 minutes are active movements - exercises during which blood sugar is consumed, then the reserves of polysaccharides (animal starch) contained in the liver are broken down. When these deposits dry up, the body begins to consume energy from subcutaneous fat and adipose tissue, which grows over the internal organs.

The longer you train your body, the more intensely fat is burned and your body becomes fitter and more beautiful. It is important to maintain the correct rhythm - the higher it is, the faster the effect is achieved.

In this case, it is necessary to monitor the heart rate: it should not exceed 70% of the maximum allowable. You cannot stop abruptly; the load on the heart must be reduced gradually.

Watch the video for an intensive aerobics lesson.

Aerobics lessons for weight loss at home

Not everyone has the opportunity to visit gym due to its remoteness or your own busyness at work, but you can always start studying at home. You just need to prepare more space, ventilate the room, select rhythmic music and you can go for it.

There are several basic exercises that will help get you in shape.

Step aerobics for weight loss

To do this, you will need a step platform, which you can purchase at a specialized store or build yourself. There is nothing complicated about this.

All you need is a few pieces made of chipboard, a screwdriver, confirmats, rubber backing and a small piece of thick fabric. The assembly diagram can be viewed on the Internet.

This platform is also suitable for power loads. You can pick up an additional load in the form of ordinary metal or hollow plastic dumbbells filled with sand.

It is convenient to work with half-liter drink bottles by filling them with water. You will also need sports uniform and shoes - you cannot train on bare feet, since the load on the ankle joint is too great.

1. Step-touch. This exercise consists of side steps, without using the platform.
   It is necessary for warming up and warming up the muscles.
   Gradually increase the rhythm, then slow down again.
   According to this scheme, practice for 6–7 minutes.
2. Overwhelm performed on the basis of the first exercise, only the knee is bent more strongly, and the heel is swept almost to the buttock.
   Alternate the first and second exercises at your own pace.
3. Basic step: stand with both feet along the platform, alternately lower your left and right foot to the floor, while springing the opposite one.
   It turns out as if you are dancing.
   You can complicate this exercise by standing across the step and also alternating your legs.
   Squat down, moving your arms out to the sides at chest level.
4. Stretching. Place your right leg on the step, stretch your left leg back, sway on your right leg, while trying to stretch the muscles on your left as much as possible.
5. Step jumps. Stand along the bench with both feet.
   Jump off it 5 times with your left, right and both feet.
   The exercise can be repeated 7 – 10 times.
6. Step knee. Stand at the left corner of the platform, place your right foot on the step, tilt your body forward and pull up left leg forward to the chest, do this for 10 – 15 approaches.
   Then change sides and do the same.
7. Mahi. Place your right foot on the step, extend your arms forward, and take your left leg back.
   So, alternating sides and tilting your body forward as much as possible, do 7–8 approaches.
8. Squats. Stand with both feet on the step, alternating your left and right legs, lower them to the side and squat at the same time.
   Do 10–15 exercises on each leg.
   Stand with both feet on the step, cross your arms over your chest and squat down, pushing your buttocks back as much as possible.
   This must be done at least 15 times.

Step aerobics has its advantages and disadvantages. Practicing it has a beneficial effect on the tone of the muscles of the back, buttocks, and legs.

There is absolutely no need for dance training. During exercise, you can perform not only aerobic, but also strength exercises.

But there are also contraindications: people who are predisposed or suffer from varicose veins should not exercise. It is recommended to choose a balanced diet, do aerobics at least three times a week, and the results will not take long.

Dance aerobics for weight loss

Dancing is one of the ways to lose weight quickly and with positive emotions. The main thing is to defeat the main enemies in such cases - boredom and laziness.

It is not necessary to have any dancing skills, just desire and a sense of rhythm. Choose which style is closest to your spirit: disco, hip-hop, strip plastic.

Emotional Latin American dances include movements with power loads on the thighs, buttocks, body and arms. If hip-hop or hard jazz is closer to you, then you will get excellent relief of your abs, arms and buttocks.

During such movements, not only calories are burned, but also “drying” the muscles of your body. If you dream of conquering your beloved man with your movements and at the same time tightening your figure, it is recommended to pay attention to strip plastic or belly dancing.

Dance aerobics is good because you can combine several types of dance, burn unnecessary calories, at the same time receive positive emotions and, during this, react to the stress and negativity that has accumulated throughout the day.

General rules for performing exercises

In aerobics, as in any sport or physical education, there is a lesson structure, according to which you need to select a set of exercises:

1. Warm-up, during which all the muscles of the body are warmed up and the heart rate is accelerated, gradually reaching the required aerobic phase.
   This part of the lesson should last 4 – 6 minutes.
2. Aerobic phase, or the main part of the lesson.
   It includes a set of exercises that make up aerobics itself.
3. The cool-down is the final stage during which you need to continue moving, gradually reducing the pace so that your heart rate returns to normal.
   The duration of the phase is the same as the warm-up.

Having completed a set of exercises, you cannot immediately sit down or lie down, or stand still.

You need to keep moving so that blood circulates through the vessels, breathing and heartbeat are restored.

To the contraindications that were already mentioned above, I would also like to add that everything should be in moderation.

You should not overdo it, push your body, demanding the impossible from it.

You can learn about dance aerobics for weight loss from the video.

In contact with

Aerobics is a type of fitness that involves performing exercises to music. Distinguish different kinds aerobics and all of them, we will tell you in this article.

Aerobics: this familiar and familiar form of physical activity from childhood still occupies a leading position in popularity among people watching their figure. Aerobics are rhythmic exercises performed to music and combining breathing exercises, muscle development and plastic development.
Aerobics is designed to saturate tissues and organs with oxygen and strengthen the cardiovascular system. Due to the intensity of exercise and the enrichment of the body with oxygen, fat is quickly burned, which is why aerobics is one of the most effective weight loss fighters. Most often bodybuilding is practiced in gym

. Previously, we considered the question of how to choose a gym for bodybuilding, aerobics or fitness.

• Types of aerobics: Classical (dance) aerobics is based on dance movements. Actively strengthens muscles, especially the muscles of the lower body, arms and legs, effectively reduces excess weight,
• strengthens the heart and blood vessels, makes the body more flexible, improves posture. Step aerobics is performed using special platform – steppe. This type of aerobics is also designed to strengthen the cardiovascular and, perfectly tightens the muscles of the legs, thighs and buttocks, making the body contour more beautiful.
• Strength aerobics is aerobics using various machines that work with different groups muscles. Great for those who it is necessary to tighten flabby muscles, make them prominent and remove excess fat. Usually, muscle weight increases as a result of training, so overall body weight may not decrease, but the body will still become lean because muscle volume increases and fat is burned.
• Slide aerobics is a type of power aerobics, performed on a smooth track in special shoes - satin slippers. The sliding movements of those involved resemble the movements of skiers or skaters: in fact, the slide was invented as a way to train speed skaters in summer period. Slide aerobics is great for women who want to get rid of fat deposits in the thighs, legs and buttocks. The joints of the legs are well strengthened.
• Water aerobics is a unique fitness program, allowing you to work out almost all muscle groups at the same time, strengthen joints and ligaments. As the name implies, water aerobics classes are conducted in water, in a pool. This type of fitness has no contraindications based on weight, height, gender, or level of physical fitness.
• Dance aerobics is very close to classical aerobics, but here The emphasis is on dance movements to a wide variety of music. Dance aerobics is designed not only to strengthen the musculoskeletal system and tighten muscles, but the charge of energy that you receive during classes is of great importance. Posture is corrected, mood improves, which, combined with weight loss, makes dance aerobics one of the most enjoyable and effective fitness programs
• Strip dance and strip plastics: subtypes of dance aerobics. Aimed at developing flexibility and plasticity of the body, learning the basics of striptease. When practicing strip plastic, the muscles of the legs and thighs are perfectly worked out, in particular, the “breeches” are removed, thanks to the abundance of movements with deep squats. And, besides the benefits, strip dancing is simply very beautiful. Your achievements in this form of fitness will certainly be highly appreciated by your loved one

Basic aerobics exercises

Take a lying position, legs straight. Your arms should be positioned slightly wider than your shoulders and your back should be straight. As you inhale, stretch forward right hand and at the same time lift your left leg up. As you exhale, return to initial position. Perform 2–3 sets of 8–12 reps for each side.

Place your feet slightly wider than shoulder-width apart, with your toes turned out 45 degrees. Bend your knees and lower yourself into a half squat. Arms bent at the elbows, elbows above the knees (position A). Take a step to the side with your left foot, while keeping your knees bent (position B). Now take a step in the same direction with your right foot.

Hands on the waist, feet shoulder-width apart - this is the starting position. Bend your knees and lower yourself into a half squat. As you straighten up from the half-squat position, simultaneously lift your right leg to the side as high as you can. Return to the starting position.

Lie face down on an exercise ball, hands behind your head, feet on the floor.
Squeeze your glutes and lift your body up so that your body forms a straight line. Stay in this position for a few seconds. Slowly return to starting position. It is the muscles of the buttocks that help your body straighten.
10-12 reps.

This is one of the most common exercises that can be seen in fitness centers. Take the starting position: lie on the floor, cross your arms behind your head, bring your legs together, but place a soccer ball between them. Then you need to raise your legs up and down, thereby you will involve large gluteal muscles, and inner surface hips.

• Each lesson begins with a warm-up. It is better not to be late for class, because the better you warm up, the more effective the class will be and the less likely there will be injuries and sprains.
• When you just start training and just can’t get into the groove, don’t be upset - any normal aerobics trainer will always meet you halfway and stay after class to show you the most difficult exercises again.
• Regularity. Since you have seriously decided to get your figure in order, remember: regularity is a must. The option “I walk for a week, I’m lazy for two weeks” will not give any effect. To achieve results, you need to train at least 3 times a week for several months. After that, you can move on to a system of maintenance classes (2 times a week for 30-40 minutes).
• Gradual increase in loads. If you have not been involved in fitness before, it is better to start training with short-term sessions of 10-15 minutesT, gradually increasing the duration to 30-40 minutes per day. First - aerobic exercises, after - exercise machines.
• No masochism! Don’t torture yourself with unnecessary stress, especially in the first months of classes.. Fatigue, of course, should be present, but if you exercise almost until you lose consciousness, and then do not find the strength to walk home, such training will do more harm than good.
• Make a monthly study schedule and a plan for each week.. This will help you organize your life and allocate the time needed to visit the fitness center. Knowing in advance that you have training planned for this evening, you will be able to plan your time more correctly. And skip classes less often.

Video exercises

Aerobics - Stage one – Warm-up

Dance aerobics

Exercises with fitball

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Body exercises

• Exercises for the buttocks or pumping up the butt
• Waist exercises
• Pull-up exercises
• Stretching exercises