Fitness gum, reviews of which there are different, is a unique miniature simulator that can replace many sports equipment... It is often called a tourniquet or This little thing can make workouts more effective for both women and men.

Fitness equipment

The classic fitness band for workouts can be used daily for home workouts. It is quite compact and easy to use. The elastic folds quickly and does not take up much space. Thanks to this, you can take it with you on business trips or travel, so as not to miss training.

Advantages

Most often, a fitness gum for classes receives positive reviews due to certain advantages. These include the following:

Compactness. The projectile takes up very little space. Immediately after exercising at home, it can be put in a separate drawer until the next session. The strap is ideal for home use as it is easy to store and can be exercised even in tight spaces.
Ease. The elastic is not very heavy, so it will be easy to carry it with you. This allows you to take her for walks or trips.
Low cost. The shell belongs to the category of cheap fitness tools. It can be purchased for 200-400 rubles.
Low likelihood of injury. While doing different exercises both dynamic and static load is carried out along the entire amplitude. Based on this, we can say that training with this projectile has little effect on the ligaments and joints, and therefore the likelihood of injury or stretching is reduced.
Involvement of all muscle groups. Thanks to the elastic band, it is possible to work out absolutely all muscle groups. Most of the load, of course, will go to the arms, legs, back, buttocks, chest and shoulders, but also small muscles will also work. With an elastic band, you can do all the same exercises as with free weights.
Adaptive load level. The elastic allows athletes to constantly work on their own progress, as well as the development of strength, since it has several levels of resistance, depending on the elasticity of the projectile. If desired, you can additionally adjust the intensity of the resistance, weakening or increasing the tension. You can increase the load when doing the exercises with a tape folded in several layers.
Effective for stretching and pilates. The shell is regularly used during Pilates training and stretching. It makes it work extra muscles and at the same time increase the range of motion.
Uniform load distribution. Elastic expander contributes to a uniform load along the entire trajectory of its extension, while dead zones are excluded. Due to constant tension, the muscles cannot relax at any point, which increases the effectiveness of the workout.
The technicality of the exercises. During the lesson, the help of inertia is completely excluded. For example, a dumbbell or barbell can be easily thrown up, adding loads to the articular-ligamentous apparatus, which cannot be done with an elastic band for fitness.

disadvantages

Sometimes they meet negative reviews about a fitness elastic band for legs. They are left by athletes who have felt the shortcomings of this projectile on themselves. The main ones are:

Possibility of allergic reactions. Most of these products are made from latex, which can easily cause allergies. The areas of skin in contact with the tape can quickly turn red. They often have swelling and irritation. In this case, training with this projectile must be stopped. If you want to continue practicing with the tape, you need to seek help from a trainer or choose a hypoallergenic latex-free product yourself. The cost of such a product will not be much higher.
Rapid wear. Compared to free weights, which are characterized by a rather long service life, belts are considered a short-lived product. Over time, they are able to stretch and lose their original flexibility. To prevent this from happening, it is best to purchase proven products that are created from high-quality and reliable materials. They certainly will not tear after the first few workouts, but will serve their owners for a long time.
Difficulty tracking results. It is much easier for people who train with dumbbells or with a barbell to monitor their own progress, since they know exactly how much weight they are using. But with the elastic band, there is no reliable way to quantify an athlete's performance.

How to do

Many positive reviews about the fitness band indicate that it turns a regular workout into a strength workout. This absolutely does not require the use of exercise machines or free weights. By overcoming the elastic resistance of the elastic band, muscle performance is increased.

Ribbon exercises can be used as a standalone workout or as a supplement to a strength training session. If desired, you can diversify it at the end of the training and give an additional load to problem areas. Due to this, muscle groups do not adapt to the same type of load.

The elastic band allows you to control every movement of the athlete. Weakening or increasing resistance helps to adjust the intensity of the resistance.

Exercises for legs and buttocks

A fitness elastic band for sports cannot increase the force of gravity that pushes a person to the ground, thereby increasing the load on the muscle groups of the legs. Despite this, she is able to develop muscles by making it harder to lift off the ground.

To work out the most problem areas(back of the thigh and buttocks) it is recommended to perform the following exercises:

Lunges... Having stepped on the tape with one foot, you should take its ends in your hands and pull them as much as possible. With the second leg, you need to step back and perform about 10 squats, trying to strain the leg muscles as much as possible. The advantage of this exercise is an additional load on the biceps.
Steps to the sides. With your feet shoulder-width apart, you need to put an elastic band on your knees and sit down a little. Then, straining your legs and buttocks, you should step to the sides, putting one leg to the other. It is recommended to take 15 steps in each direction.
Lying on the floor and bending your knees, you need to hold the elastic over the hips, and press its ends firmly with your hands to the floor. Then you should perform 10-15 pelvic lifts. In this case, it is imperative to strain the buttocks.

Complex

Often in good reviews about a fitness elastic band for thighs it is said that with its help it is possible to perform whole complexes of exercises in which various muscles... One of them, presented below, is designed specifically for stretching and working out the lower body. It consists of stretching movements, squats with an elastic band on the legs, and back swings. Let's consider each exercise separately.

Stretching

Today, there are many options for doing stretching exercises. Each athlete will be able to choose the most suitable one from their list.

The most common option is one where the emphasis is not only on stretching, but also on working out certain muscles. This exercise is performed like this:

Tie the ribbon on and place your feet shoulder-width apart.
Bend your arms and put them on your waist.
Take one leg to the side, and then smoothly return to its original position.
The exercise should be performed in 2 sets of 10 repetitions for each leg.

The second option is an exercise similar to the previous one. It is performed in almost the same way, but the swing must be done not to the sides, but back and forth.

Another good exercise is designed to work out the muscles of the lower leg and thigh. It is performed lying on your back:

Raise your legs vertically and bend at the knees.
Put an elastic band on your feet and take the ends in your hands.
Straighten your legs and then return to the starting position.
It is necessary to straighten about 10 times.

Squats

A fitness elastic band for exercising allows you to perfectly work out the buttocks, as well as the lower leg and all parts of the thigh. The squat is the next great basic exercise. It is done in 4 steps:

Put your feet shoulder-width apart.
Take the tape in your hands and bring it clearly under both feet.
Press your arms to your shoulders.
Squat before education right angle knees.
In total, it is recommended to perform about 10-15 repetitions in 2 sets.

Quite often, reviews about a fitness elastic band are left by people who want to achieve perfect legs and buttocks. Most often, these comments are positive, since this device is designed just for these purposes.

Swing back

In the photo, a fitness elastic band for exercising looks pretty attractive. At first glance, it may seem that dealing with her is not so difficult, although in fact it is not. In order to understand the complexity of working with the tape, it will be enough to perform only a few swings.

The exercise is done on knees and hands. The first step is to secure the elastic to the palms, and then wind it over one foot. Next, you should perform 10 swings with the same leg, straightening it as much as possible. If this number of repetitions seems small, then they can be increased to 15, and then to 20 for each leg.

The opinion of athletes about the gum

Experienced athletes who are engaged in gyms or at home, leave positive comments about the fitness band. Both women and men love to work with this projectile, since during training the muscles are well loaded, and after a few sessions the effect becomes noticeable. People who regularly use an elastic band recommend that all beginners buy it and at least alternate with workouts in gym or with home

Fitness gum with resistance cannot have a lot of negative reviews, because it has much more advantages than disadvantages. This device attracts the attention of buyers with its cost, as well as a fairly wide range of colors.

Best product

One of the most popular equipment is the unique fitness elastic band with a resistance of 10-15 kg from EsonStyle. It will definitely come in handy for girls who dream of slim figure... People like the tape because it really can be used to get maximum effect from training.

The product is perfect for fitness, bodybuilding and athletics. Products of this type are of excellent quality, as well as ensuring comfortable training. With this tape, you can perform exercises of any complexity both at home and outdoors. If desired, you can take it with you to the gym and use it between work with simulators.

As we ourselves see, the term "aerobics" is at the heart of the term "aerobics", which was first introduced into use by the famous American physician Kenneth Cooper in the late 60s, while conducting research for the US Air Force on aerobic exercise, lies the word "aero" - air, the term "aerobic" means "living in the air" or "using oxygen". Aerobics was popularized in the 80s of the last century by the famous American actress Jane Fonda. In a broad sense, aerobics includes walking, running, swimming, cycling, skiing- in general, everything that makes us breathe deeply, developing the lungs and supplying oxygen to the brain and muscles, and also makes the heart beat at a certain pace, which has a positive effect on the cardiovascular system and helps burn excess subcutaneous fat.

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Types of aerobics

There are three types of aerobics: health, sports and applied. Recreational aerobics is one of the mass areas where the level of load is regulated in accordance with physical fitness those who practice this sport. The best physiotherapists and trainers in the world are working on the development of interesting and not boring programs that would work out various muscle groups, and every month a new direction in aerobics appears. A characteristic feature of recreational aerobics is the presence of an aerobic part of the lesson, during which the work of the cardio-respiratory system is maintained at a certain level. We will talk about this direction in more detail.

Sports aerobics- a kind of sport where athletes perform a continuous and high-intensity set of exercises, including movements with complex coordination. The choreography in these exercises is based on the "basic" aerobic steps traditional for aerobics and their variations.

Applied aerobics — additional remedy in the preparation of athletes of other sports, as well as in industrial gymnastics and physiotherapy exercises.

Making a choice

Classical aerobics belongs to the main types and is a synthesis of general developmental gymnastic exercises, varieties of running, jumps and jumps, performed with musical accompaniment. Its main physiotherapeutic focus is the development of endurance and an increase in the functional capabilities of the cardiorespiratory system. It can be divided into subspecies - low, medium and high level load. The first is recommended for beginners, the third is for those who are prepared, and the second is an intermediate option.

Aquatic species aerobics- all types of loads carried out in the water: from swimming to aqua tai-bo. Perhaps the most common direction is water aerobics. All types of water exercises strengthen the body, improve flexibility, stretch muscles and ligaments, burn excess calories, and successfully recover from injuries. Aquatic aerobics is one of the few types of physical activity shown to people with intervertebral hernias and protrusions. The aquatic environment creates special conditions to perform movements: in some cases, the process of their execution is facilitated, in others, it becomes more complicated. Water aerobics is practiced in deep and shallow, there is also a type of water aerobics that uses different equipment (belts, boards, cuffs) or does not use them.

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Step aerobics and double step aerobics appeared in the 90s of the XX century and quickly gained popularity. Its feature is the use of a special step platform, which allows you to perform steps, jumps on it and through it in different directions, as well as use the platform to perform exercises for working out the press and back muscles. The platform device adjusts the height, therefore, physical activity, allows you to simultaneously conduct classes with people of different physical fitness... Double step aerobics uses two platforms at once, and for those who want to work out not only groups of the lower body there are types of aerobics with a power orientation - dumbbells are widely used, rubber shock absorbers, resistance bands of various designs. Serves for the prevention and treatment of osteoporosis and arthritis, for strengthening muscles and recovering from injuries.

Dance aerobics- based on musical and dance styles, logically and consistently combined with elements of modern choreography and with exercises of a sports nature. Strengthens muscles, especially the lower body, stimulates work cardiovascular system, improves coordination of movements and posture, burns excess weight, improves plasticity of movements, helps to liberate. TO dance aerobics include: hip-hop, strip dancing, Belly Dance or belly dancing, R'n'B, jazz aerobics, Irish dance (river dance), funk aerobics, Latina, rock and roll aerobics, body ballet. Each of these types of aerobics has its own specifics and level of difficulty, therefore, in order to choose the appropriate load for yourself, you need to consult a doctor and an instructor.

Aerobics with elements of martial oriental arts is very popular with young people. It is built on a combination of classical aerobics with elements of boxing, qatar, wushu, kickboxing. Thanks to the high-speed work of the muscles, high intensity exercises correctly and quickly tonify muscles, develop endurance, dexterity, remove excessive aggressiveness, mental tension. A nice addition - teaches the elements of self-defense. These types of aerobics include: tai-bo, tai-chi, ki-bo, tai-kick and others.

Fitball aerobics or aerobics with a ball uses various rubber balls, medicine balls. This introduces game elements into the lessons, contributes to the careful development of individual muscle groups, develops a sense of balance, improves posture, improves intermuscular regulation, helps to correct the figure, develops coordination of movements, flexibility.

Bicycle aerobics and trekking aerobics. The exercise bike operates accordingly and treadmill... Spinning or bicycle aerobics was developed by the famous American cyclist Johnny Goldberg. He created a lightweight bicycle that can be used indoors. About 45 minutes (and for the prepared 90 minutes) of continuous pedaling to music with various hand movements allows you to sweat a lot, lose weight and improve muscle tone. Trekking aerobics is ideal for those who like walking and running, it is a group interval training on special treadmills, which change the speed and angle of inclination, which allows you to sweat a lot and "drive off" excess fat.

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Power aerobics body-scaling and pump-aerobics- traditional complexes of strength exercises for all muscle groups, which are aimed at a uniform increase muscle mass, the relief of the muscles and the harmonious construction of the whole body. During classes, special equipment is often used - a mini-barbell. Instead of dancing movements, squats and bends are used. Recommended only for physically fit people.

Sports aerobics. A separate sport that is a synthesis of elements of gymnastics, acrobatics, basic aerobics and dancing.

Contraindications

It is imperative that you first consult with your doctor. Since people with varicose veins, various coronary diseases, hypertension, problems with the spine and a number of chronic diseases, many types of aerobics are contraindicated.

Caution: Before using any technique that may affect your health, see your doctor. The information presented on the site is not intended for self-medication, but is posted for educational purposes.

A typical situation: a girl suffering from overweight and cellulite comes to a fitness club to sign up for aerobics.

Do you have group aerobics classes? she asks.

Of course. What exactly interests you? - the manager answers and begins to pour in incomprehensible, half-English words.

The potential client scratches her head and makes a choice at random, so as not to seem like an illiterate savage.

Don't follow this example. Before attending any aerobics class, take a look at at least a brief overview of its types.

Main types of aerobics - overview table

In the broadest sense, this term refers to a huge group of different species aerobic physical activity .

This is skiing, swimming, running, and much, much more.

However, in everyday life, the concept is often used to refer to intense gymnastics to music.

The main types of gymnastics performed with cardio load and rapid breathing are described in the table below.

Name	Description	Required inventory	Pros and / or Cons
Classic	The program includes squats, various side steps, jumps. Abdominal and stretching exercises may be added.	It is possible without special equipment, just in a free room with music.	It is universal. The complex is composed of basic exercises... Ideal for beginners.
Power (body shaping, body styling, target toning, etc.)	Varied muscle stress. Exercises are done at a relatively slow pace.	Rugs, dumbbells, resistance bands.	Assumes significant loads. Bad for beginners. Will suit people who find it difficult to maintain a high pace.
Step aerobics (step, double step)	Steps and jumps on one platform, (less often - on two). Exercises from it to the muscles of the press and back.	Platforms.	Quite difficult due to the intensity. Helps to improve primarily the condition of the hips.
Dance (jazz, latino, hip-hop, fan, tango, city jam, etc.)	Gymnastics-dance, originality is determined by the rhythms of the musical style.	In some cases, special clothing.	It is dynamic and has an anti-stress effect. It can be tiresome at first - it is difficult to keep up with the melody.
Water aerobics	Exercise in the aquatic environment.	Belts, vests, arm and leg cuffs. Occasionally - boards.	Movement in the water helps you lose weight very quickly. They are not difficult even for very overweight people.
With a ball	Ball movements that require flexibility.	Plastic medicine balls up to 65 cm in diameter.	Classes are held in an interesting semi-game form. Exercise helps to improve posture and develop a sense of balance.
Bicycle aerobics	Riding with simultaneous rhythmic movements for the arms and legs.	Special bicycles for indoor training.	Minus - expensive and rare equipment, plus - originality and simplicity.
Aeroboxing (with elements of kickboxing, karate, taibo martial arts, etc.)	The combination of corrective physical education with the implementation of self-defense techniques.	Equipment for practicing blows.	Increases endurance, agility, strength. Relieves aggression. Dangerous in the absence of due care.
Slide	Sliding movements on a moving track.	Walkway, special shoes.	It trains the hips very well. Perfect workout for professional skiers and skaters.
Pump	Strength exercises with a special bar.	Mini bar.	Suitable only for the trained.

We warn you that alternation of different programs is often practiced in fitness clubs. Don't be surprised - in the first workout of the week, you can get into dance aerobics, and in the second, you can go to the step.

Check with the trainer in advance.

Another tip: if you have any chronic diseases or just long-standing health defects, consult your doctor, clarify what movements are contraindicated for you. For example, with moderate and high myopia, it is forbidden to get involved in sharp jumps, with varicose veins, it is undesirable to abuse leg exercises, with skin diseases, you can make problems due to water aerobics.

Aerobics is the path to body health and beauty. This is active rest and communication with like-minded people. Doing aerobics can strengthen muscles, improve the functioning of organ systems, burn extra pounds and, of course, have a lot of fun. An active lifestyle is the best prevention of many diseases. Aerobics is suitable for all ages. Regular exercise makes the heart work constantly, it can withstand certain loads. That is why in people who are constantly engaged in aerobics, the cardiovascular system works efficiently and harmoniously, the blood quickly carries oxygen to all tissues, improving metabolism. It has long been known that with age, the heart begins to work worse, health problems appear. But for those who regularly engage in aerobics, heart rates deteriorate more slowly, which means that the person stays young longer.

Individual sessions

You can do fitness at home and in gyms, in groups and individually. For beginners, it is best suited individual sessions... The simplest thing that can be offered at the first stages for physically unprepared people is race walking, running and swimming.

Walking, for all its simplicity, is the best option for beginners. It helps to strengthen muscles, gain tone and burn the extra pounds stored on the tummy, hips and sides. During sports walking be sure to monitor your pulse. The step should be measured and wide. It is necessary to step from heel to toe.

Jogging also has a positive effect on the health and beauty of the body. But the main thing to remember here is that "running" and "running" are different concepts. During training, you do not need to initially ask fast pace... The speed should increase gradually. The maximum load occurs in the middle of the workout. At the end of the workout, the run should slow down and switch to walking. It is important to choose the right footwear. She should fix the ankle of the leg. The outsole should cushion when moving. Also, not the least important thing when running is the place for exercise. It is best to run on the ground, but not on asphalt. The best option is to run lightly on the beach sand barefoot. This is both useful and very enjoyable. Sometimes jogging can be alternated with cycling.

Swimming is the best option sports activities for those who cannot withstand prolonged loads. Pool workouts are ideal for people with musculoskeletal problems such as scoliosis. In addition, swimming helps to strengthen cordially- vascular system, it helps to work out most of the muscles, (especially if the person will swim in various ways or do aqua aerobics). And, of course, sailing today is better preparation pregnant women for the upcoming birth. But there is one drawback to practicing in the pool. Since the water, as a rule, is not the warmest, then the combustion of subcutaneous deposits does not occur, the body leaves it to itself to protect itself from hypothermia.

But these are all activities that can be done at home. They are, of course, effective, but it is still better to visit specially equipped gyms. There is a wider choice of workouts and an experienced instructor to help you. So where should a beginner start? You can choose from a treadmill, exercise bike, stepper and skis. But first things first:

The treadmill is an alternative to running. The plus is that you can run several kilometers on the spot. It is possible, based on the degree of training, to adjust the speed and angle of the simulator ascent.
Stepper - imitation of climbing stairs. This trainer strengthens the lower body.
An exercise bike is perhaps the most popular exercise bike in all countries today. Here you can adjust not only the distance traveled, but also the speed of rotation of the pedals, the force of their resistance and the height of the seat. But there is one important recommendation- Do not use an exercise bike daily, as this can injure the muscles of the thigh.
Rowing Machine - Strengthens the upper body. Ideally, classes on it should be alternated with a stapler.
Ski simulator - simulates the movement of a skier. Strengthens various muscle groups. Perfect for people who want to lose weight.

Group aerobics classes

In addition to individual training, there are also group training. V sports clubs and fitness centers always conduct such classes. Working in groups great option for people who love communication, who feel better in a team. The main thing is to choose classes correctly and to your liking. And this is not easy to do. Today there are a huge number of different directions in aerobics. These are health, sports, strength, and dance training, which in turn are also divided into various options... So there is something to think about. Here's just a cursory overview of group aerobics classes:

Rowling - training on rowing machines. This option is ideal for those who want to build muscle and increase the level of endurance of the body. Also, the rowing machine helps to strengthen the cardiovascular system.
Tracking is a workout on a treadmill. Classes are held in groups. Exercise increases endurance and helps burn excess calories. The effect is achieved by changing the load by increasing the angle of inclination and, of course, the speed.
Slide is a very specific and interesting simulator. It looks like a smooth track, about 180 cm long and 60 cm wide.A training person puts on special shoes with sliding surface, stands on the track and begins to imitate the movements of the skater.
Spinning is another interesting exercise option. It is carried out on an exercise bike, but the "highlight" is that the trainee simultaneously watches a video. Thus, in 45 minutes a person “rides” along various mountain paths, forests, steppes and even countries to rhythmic music. It's both fun and not monotonous. Not training, but pure pleasure.
Fitball is a type of aerobics on a ball. It is safe and highly effective. Its essence lies in the fact that a person, lying or sitting on special ball, performs certain exercises. Thus, posture is corrected, the figure is corrected, coordination of movement is improved, and flexibility is increased. Fitball is especially useful for diseases such as varicose veins, arthritis and osteochondrosis.

Types of health-improving aerobics

Aerobics is a general name for performing rhythmic exercises with appropriate music. Today there are only three directions in aerobics: health, sports and dance. Although in recent times power and step aerobics are distinguished separately. Well, how many directions in aerobics there are - no one will say this.

Initially, there was only health-improving aerobics. This is the direction of physical culture with an adjustable level of load. It organically combines various elements of exercises performed with music, which are aimed at strengthening various muscle groups and organ systems. Here are just a few types of health-improving aerobics:

Dance aerobics. Although it has long stood out in a separate direction, no one ruled out its health-improving effect. It strengthens various muscles, especially the legs and abdomen. Stimulates the burning of excess calories and subcutaneous fat. Improves posture by strengthening the back muscles. Stimulates the work of the heart and blood vessels.
Step aerobics. It is also an independent direction. It originally served to treat and prevent arthritis and osteoporosis. This is the best option for knee recovery after injury.
Tai-bo - aerobics. Improves mood, restores muscle tone, strengthening them. Regulates the work of the cardiovascular system. Improves well-being.
Trekking - aerobics. Improves the functioning of the respiratory and cardiovascular systems.
Resist-ball. Develops coordination of movements. Corrects the figure, increases flexibility. Helps to strengthen the muscles of the back and correct posture. This type of aerobics is suitable for both adults and children.

Types of strength aerobics

Strength aerobics is a set of exercises that exerts a significant load on the muscles. This direction was separated from sports aerobics. The difference is that during strength training, exercises are performed with light weights. As a rule, these are quick steps to rhythmic music, using dumbbells, pumps and bodybars (weighted sticks).

The advantage of strength aerobics is the fact that such exercises significantly speed up metabolic processes. Which contributes to the rapid loss of calories and subcutaneous fat. This workout is ideal for those looking to lose weight.

Types of sports aerobics

Sports aerobics is, first of all, a kind of sport. Athletes perform an intense and continuous set of exercises with music. Movements must be cyclical with complex coordination. The basis of sports aerobics is made up of basic steps and their variations.

There are several types of sports aerobics:

Kick - aerobics - increases the overall endurance of the body, coordination and agility. Develops flexibility and muscle strength.
Boxing - aerobics - primarily relieves stress and tension. Develops responsiveness and coordination.
Pump - aerobics - strengthens and corrects muscles.

Types of dance aerobics

Dance aerobics gained fame in the 80s. But to this day, it is very popular and in demand. Today, there are a great many varieties of it, and spep aerobics has emerged as a separate direction.

The essence of dance aerobics is to perform dance steps to the appropriate melody. The main load falls on the lower muscle groups. But at the same time, both the arms and the body are actively working, performing complex movements that require coordination. Typical for this type of aerobics is the use of a strictly defined type of music. Based on this, the following types of dance aerobics are distinguished:

tango aerobics
jazz aerobics
latin jazz
hip-hop
funky aerobics
city jam, etc.

Nowadays, Indian dances and belly dancing are becoming more and more popular.

Types of aerobics for weight loss

Of course, aerobics is a great way to get rid of extra pounds and give the figure more seductive and graceful forms. Currently, several types of aerobics are especially popular that contribute to weight loss:

Aqua aerobics. Although exercise in water does not contribute to the active burning of fatty tissue, in the meantime, it is the best option for strengthening muscles for people who have certain difficulties in the gym due to their sluggishness and large body weight. Water is an excellent practice environment. It creates the necessary resistance without injuring the joints and muscles. Although it is more difficult to move in water, it is almost impossible to get a dislocation or a front. Aqua aerobics is good for people of all ages.
Another popular species workout is yoga aerobics. It's not hard to guess that the exercises are borrowed from yoga. But in aerobics, only asanas are used to improve performance. internal organs... Breathing exercises are also widely used.

In addition, spide, ki-bo, and tie-kick aerobics are great for losing weight.

Types of step - aerobics

Step - aerobics stood out as an independent direction from dance. Its peculiarity is that all exercises are performed on dedicated platform, which is called "step". The height of this platform is adjustable. For beginners, 20 cm is enough, more prepared use a height of 30 cm. The step width is 50 cm. Exercises performed to music using a platform are very simple. Therefore, this type of aerobics is suitable for people. of different ages and the level of training.

Initially, step aerobics was intended for patients with knee injuries. This is an imitation of walking up stairs. Such simple exercises not only restore the functioning of the knee, but are also an excellent prevention for such common ailments as osteoporosis, varicose veins and arthritis.

Aerobics in our time has become so popular and fashionable that congresses and championships in this sport are already commonplace. Unfortunately, not everyone is naturally given ideal figure and iron health. But it takes some effort, and you can achieve desired results... The only and guaranteed way that allows you to change the shape, volume of the body and, which is important, to consolidate the result obtained, is a combination of regular training and aerobics, reinforcing all this with the right diet and psychological mood.

Aerobics is beauty and health, family and relaxation, friends and companionship. With aerobics, you have fun, you lead active image life. The best prevention for many diseases is regular aerobic exercise. They force the heart and blood vessels to work constantly, adapting to increasing stress. Therefore, the cardiovascular system of a trained person works harmoniously and efficiently, providing oxygen to all organs and tissues of the body. Heart condition gradually deteriorates with age. This is confirmed by the results of testing the heart and blood vessels. Experts say that the average performance of the human cardiovascular system deteriorates every ten years of life. At the same time, for those who regularly exercise in an aerobic mode, these indicators decrease much more slowly.

Aging cannot be prevented, but everyone can slow down this process. Train your heart, develop strength, flexibility and endurance - and you will always look and feel much younger.

Aerobics is the key to a healthy heart and a real chance to stay active and full of energy for longer.

One of the varieties of Greek gymnastics was orchestrika - dance gymnastics. In the ancient world, physical exercise accompanied by music was used to develop good posture, gait and flexibility of movement. Orchestrika is rightly considered the predecessor of all existing rhythmic and rhythmoplastic systems of exercises, including modern rhythmic gymnastics.

At the turn of the 19th-20th centuries, a trend in gymnastics was formed, associated with the name of the French physiologist J. Demeny. His system of exercises was based on the leading meaning of rhythm and harmony of movements, on the alternation of relaxation and muscle tension. Great importance the physiologist gave the development of agility and flexibility. Demeny insisted on the continuity of movement, thus laying the foundation for the method of streaming exercises. Its use is one of the characteristic features of rhythmic gymnastics and aerobics.

A significant rise in the popularity of rhythmics began at the beginning of the 20th century. It is associated with the name of E. Jacques-Dalcroze. The discovery of the sense of rhythm in human physical activity belongs to him. He first used the term "rhythmic gymnastics". Jacques-Dalcroze created a kind of musical notation of movements, with the help of which he developed a sense of rhythm in trainees. In the 20s of the last century, many dance studios appeared in Petrograd and especially in Moscow, the teaching of which was based on the principles of A. Duncan, E. Jacques-Dalcroze and the plastic dances popular at that time. Since that time, gymnastics studios and schools have begun to actively develop. At the end of the 60s appears new form gymnastics using rhythmic music - jazz gymnastics. M. Beckman is considered the founder of this trend.

Already in the 70s of the last century, such a form of health-improving physical activity as aerobic dancing appeared, the founder of which is rightly called J. Sorensen. The program includes rhythmic running, jumps, bends, swings, as well as many dance steps and movements. In terms of the structure and content of classes, aerobic dancing is the closest to modern rhythmic gymnastics and aerobics.

But the term "aerobics" was first introduced by the famous American physician Kenneth Cooper. In the late 1960s, he led research on aerobic training for the United States Air Force. The term comes from the word "aerobic", that is, going with the participation of oxygen, which has a physiological basis.

Dr. Cooper proposed a strictly dosed system of physical exercises with an aerobic nature of energy supply (running, swimming, skiing). The author has developed a clear and logically structured self-assessment system using tables that allow you to accurately assess your the physical state and the effect that regular exercise brings to the body.

First, K. Cooper in his system wellness activities offered only cyclic sports, but soon he expanded the range of means used and included gymnastic aerobics in the program.

While jazz gymnastics is taking over Europe, aerobic dancing is booming in America. Famous actresses Jane Fonda, Cindy Rom, Marlene Charel and others host television aerobic programs. Their high acting skills and movement culture contribute to the popularization of dance aerobics. In the late 80s and early 90s of the last century, new types of aerobics appeared, such as step, slide, resist A-ball, water aerobics, etc.

Modern aerobics is not a new kind of physical culture. This is one of the varieties of gymnastics, formed on the basis of basic gymnastics and absorbing elements of European gymnastics schools, oriental culture, as well as dance and choreographic training.

A variety and constant updating of programs for achieving strength, endurance, flexibility, coordination of movements, a high emotional background of classes, thanks to musical accompaniment, allow aerobics to maintain a high rating among other types of health-improving physical culture for several decades.

During these years, various international organizations that deal with fitness problems, as well as physicians, physiologists, teachers, are developing various directions in aerobics. Conferences, seminars, festivals and competitions are held in many countries of the world.

In a broad sense, aerobics includes: walking, running, swimming, skating, skiing, cycling and other types of physical activity. Now you can count more than 200 types of aerobics.

The main ones include classical aerobics... It can be compared with classical dance in choreography, but not in terms of the composition of means and exercises, but in importance. This is the ABC of aerobics, it is with it that the study of other types begins, as well as the most common, well-established type of aerobics, which is a synthesis of general developmental gymnastic exercises, varieties of running, jumps and jumps, performed with musical accompaniment.

The main physiological focus of classical aerobics is the development of endurance, increasing the functional capabilities of the cardiorespiratory system. Experts distinguish basic aerobics with low and high levels of load, some authors also introduce the concept of an average level. The first is recommended for beginners, the third is for those who are prepared, the second is an intermediate option.

Step aerobics appeared in the 90s of the XX century. and quickly gained popularity. In the USA, Germany, Denmark, step aerobics is about 50% of all types. Its feature is the use of a special step platform. It allows you to take steps, jump on and over it in different directions, and also use the platform when doing exercises for abdominal, back, etc. The tiered device of the platform regulates the height, and, consequently, the physical activity, allows simultaneous exercises with people of different physical fitness, that is, makes the process more individual. The ascent and descent from the platform in terms of intensity is equated to running at a speed of 12 kilometers per hour. There are also types of aerobics with strength orientation- body shaping, body styling, body conditioning aerobics, a program for the muscles of the abdomen, back and legs, target toning system and others. In these types, dumbbells, rubber shock absorbers, and expander bands of various designs are widely used. Recently appeared the new kind- aerobics with a barbell ("pump"), the training effect of which is undoubtedly high, but it is available only to well-trained people.

Distinguish and dance TYPES of aerobics... These include jazz aerobics, funk aerobics, hip hop, latin jazz, afrs aerobics, tango aerobics, city jam, etc. Typical in dance aerobics is the use of various dance movements to the music corresponding to a particular dance. Oriental dances have been especially popular lately: belly dance, Indian dances.

Water aerobics. This species is gaining more and more popularity in the world. The aquatic environment creates special conditions for the execution of movements: in some cases, the process of their execution is facilitated, in others, it becomes more complicated. Distinguish between water aerobics in shallow and deep water... It is recommended to use various special equipment (belts, vests, boards, special cuffs for arms, legs, etc.)

Aerobics with a ball. Various rubber balls, medicine balls have traditionally been used in basic gymnastics and physiotherapy exercises. In aerobics, a special plastic ball with a diameter of 35 to 65 cm is used. This brings game moments into classes, contributes to the careful development of individual muscle groups, develops a sense of balance, improves posture, and improves intermuscular regulation.

Aerobics with elements of combat sports. Aerobics with elements of boxing and kickboxing is also very popular among young people. Thanks to the high-speed work of the muscles, the high intensity of the exercises, the muscles are toned correctly and quickly, endurance, dexterity are developed, excessive aggressiveness and mental tension are removed. Aerobics with elements of karate is no less common.

Bicycle aerobics. The famous American cyclist Johnny Goldberg has developed a training system called "spinning". He created a lightweight bicycle that can be used indoors. About 45 minutes (and for the prepared 90 minutes) of continuous pedaling to music with various hand movements allows you to sweat a lot, lose weight and improve muscle tone.

Fitness aerobics. Recently, fitness aerobics has become more and more popular. It is available for children and adults. International Organization FISAF organizes the World and European Championships in this type of aerobics.

Sports aerobics. As a sport, it is a kind of synthesis of elements of gymnastics, acrobatics, basic aerobics and dance.

All the variety of modern directions of aerobics is based on the basics borrowed from the systems of health-improving exercises, the features of which we will consider below.