Aerobics for weight loss

Aerobics for weight loss is a multiple and intense repetition of special movements under rhythmic dance music.

The main advantage of aerobics is that with its help you can not only get rid of extra pounds and adjust your figure, but also significantly improve your health.

The essence of aerobic exercise for weight loss ^

As you know, the essence of aerobics is not only to improve the body, but also in a significant improvement of the body. Features of this technique is that thanks to aerobics:

• metabolic processes are accelerated( this contributes to the burning of fatty deposits);
• after the end of training metabolism does not slow down, and burning of extra pounds continues;
instagram viewer
• increases the number of mitochondria, as well as their size, aerobic enzymes that accelerate weight loss;
• the body becomes more hardy and resistant to heavy physical exertion;
• the body is cleansed of toxins;
• improves heart function;
• increases the volume of the lungs, strengthens the bones;
• reduces the risk of atherosclerosis;
• improves working capacity, mood and well-being.

The main advantage of aerobic gymnastics is that it is available for everyone to conduct aerobics classes at home. Depending on the amount of free time and money, everyone can choose the most convenient option for themselves: go to the gym and engage with the coach, or purchase disks, download videos and conduct classes on their own.

Home aerobics for weight loss includes a variety of exercises that do not require a lot of space. For example, walking or running on the spot, squats with weights or without, push-ups, jumps, rocking of the press and the like. Aerobics for losing weight at home is currently very popular, as every girl and woman can find a direction that she will like for her.

According to the rules of this technique, aerobic gymnastics classes are divided into several phases:

• The warm-up required for warming up the muscles and speeding up the heartbeat. Thanks to this phase, you can avoid stretching and painful sensations. The duration of the workout is 3 minutes.

• Aerobic exercises aimed at improving the body. It is important to perform the exercises correctly and follow the breathing process. Check whether the rhythm of the exercises is correct as follows: during the lesson you should try to talk. If you say it turns out quietly, then the rhythm is correct, if the breath gets lost - you need to do the exercises a little slower.

• Strength exercises, the purpose of which is to improve flexibility and strengthen muscle mass. The duration of the power phase should be more than 10 minutes. People who do exercise are less likely to get injured while performing aerobic exercises.

• The hitch is to continue the movement after performing aerobic exercises. A sudden cessation of movement can lead to disruption of the heart. Consequently, the speed of movement during the hitch should gradually decrease.

Lessons of aerobics for weight loss: a description of exercises, video ^

The basic directions of aerobics for weight loss are:

Dance aerobics for weight loss

Dance aerobics for weight loss does not involve the use of any sports equipment. But, despite this, it is no less effective than using other directions. There is a dance gymnastics in the continuous performance of dance exercises for fast music.

Step aerobics for weight loss

Step aerobics for weight loss is based on the most common human movement - the step. This direction is unique due to the fact that a certain elevation is used, namely the step-platform. During the lesson, aerobic exercises and climbing the stairs are combined.

Aerobics for slimming in water

Aerobic exercises for weight loss in water consist in carrying out strength training or simple gymnastics in the water under rhythmic music. A good effect from this direction of aerobics is achieved due to the increased load on the muscles due to water resistance.

At the same time, while exercising in the water, the load on the spine decreases, so water aerobics is especially recommended for pregnant women and the elderly.

Aerobics for children

Aerobics for children is gaining popularity and distribution. This direction improves coordination and plasticity, fosters confidence and self-control, strengthens physical and psychological health. An important condition for children's aerobic gymnastics is that they must be played in a playful way and be interesting for children.

Aerobics for pregnant women

Aerobics for pregnant women allows future mothers not to limit themselves in movement. It is believed that if the future mother will engage in light aerobic exercises during pregnancy, childbirth will be much easier for her.

Even for such an interesting technique, there are contraindications:

• It is not recommended to engage in aerobic exercises for people who suffer from hypertension, varicose veins, heart disease, spine.
• In addition, very cautious it is necessary to be elderly people and people suffering from obesity.
• To aerobics classes, you need to prepare the body gradually, so it's better to use the services of a personal trainer, which will tell you what to do and how.

Basic aerobics exercises for weight loss to beginners ^

The most popular exercises in aerobics contribute to losing weight in problem areas, as well as adjusting the figure as a whole. These exercises include:

Aerobics for weight loss belly

Exercise - Twisting

• It is necessary to lie down on the floor and try to squeeze the waist as hard as possible to the floor, so as not to form a deflection.
• During the exercise, the stomach must be retracted and tense.
• The ribs should be aimed at the pelvis, drawing in at the time the stomach.
• Number of repetitions - 15.

You can also complicate the exercise. At the time when the body will reach the pelvis, it is necessary to lift the legs one by one to a 45 ° angle. It is necessary to perform 20 lifts with each leg.

Aerobics for slimming thighs and buttocks

Exercise - Squats

• It is necessary to become comfortable and spread your legs wider than the width of your shoulders, your socks should look in the direction your knees are looking at.
• From this position, 10 slow sit-ups begin.
• Buttocks should be strained and taut.

Exercise - Mahi

• You need to lie on your right side and perform sharp swings with your left foot, dropping it in front, then behind your right foot.
• After completing 60 swings you need to lie on your left side, change your foot and perform the same number of repetitions.

Aqua aerobics

Exercise - Running

• This exercise is one of the easiest. It is in the running with the rise of the knees.
• At the same time, the water level should reach the chest.

Exercise - Turning and lifting the legs

• With your legs wide apart, you need to turn in different directions.
• After that, you have to go back to the pool wall and lean on it.
• Then you need to raise your legs to the side with the bottom and lower them.

Results, reviews of weight loss and doctors about weight loss with aerobics ^

Aerobic exercises for beginners can include all known squats, push-ups, twists, etc. In addition, beginners can run, jump, perform slopes. The effect of the lessons will be noticeable in a short time.

Reviews about losing weight with the help of aerobics only positive. Some girls continue their studies even after reaching the goal. The results of losing weight with the help of aerobics are those: for a month of diligent training in combination with proper nutrition, you can get rid of 5 - 7 kg of excess weight.

We also recommend that you watch the video lesson "Breathing exercises from the instructor for bodyfoot of Marina Korpan" for effective weight loss of the abdomen a few centimeters a week: