Slimming aerobics. Features, types, set of exercises at home. Video for beginners

It is no secret that in order to achieve and maintain the effect of weight loss, it is necessary to combine proper nutrition and physical activity. But not all women can afford to go to the gym. In this case, aerobics, which you can do at home, can be an excellent option.

What is aerobics and how does it help you lose weight

Aerobics is a type of physical activity that is performed with rhythmic music. During this exercise, the body loses a lot of energy. In addition, a person begins to breathe actively and enrich the body with a large amount of oxygen. It is this element that breaks down adipose tissue, which gives the body additional energy, which will be expended during exercise.

It should be noted that this type of physical activity does not waste a huge amount of human resources. Therefore, the body will not strive to replenish the spent substances.

Accordingly, the risk of restoring fat reserves is reduced to zero. However, you need to understand that fat people get tired much faster. Therefore, for the above rule to work for them, the coach must take into account the individual abilities of each.

The advantages and disadvantages of aerobics

Like any type of physical activity, aerobic exercise has its pros and cons.

Among the advantages are:

• the ability to achieve a slim figure;
• training of all muscle groups;
• maintaining the health of blood vessels and heart;
• many destinations are suitable for pregnant women.

The disadvantages are:

• the risk of restoring body fat at the wrong pace of training;
• the presence of contraindications for classes.

How to determine the optimal load?

To start fat burning processes in the body, you should do at least half an hour. In this case, the speed of the exercise should be determined by a specialist.

At home, if there is a great desire to lose weight, but there is no opportunity to visit the gym and use the services of a professional trainer, you must independently determine the pace of aerobics. This is the only way to achieve a good result.

The heart rate is used to calculate the optimal speed. This indicator during active training should not exceed 70% of the maximum normal threshold. heart rate, which can be calculated as follows:

• 220 - the age of the man;
• 226 is the woman's age.

Subtract 30% from the result. The resulting number is the maximum heart rate, until which you should continue to actively exercise. If you ignore this indicator during training, then the body will work to the limit of its strength. This behavior can lead to health problems and rapid weight gain after exercise.

What clothes are the best to wear?

When choosing a form for training, special attention should be paid to shoes.After all, aerobics involves active movements of the lower extremities, which means that the load on the joints and the spine increases. To reduce it, as well as to exclude injury, it is necessary to choose the right sneakers.

Shoes must have the following characteristics:

• good fixation of the foot;
• a combination of natural and a small amount of synthetic fabrics;
• a light weight.

  

It is important to note that barefoot shoes are prohibited. Failure to do so may result in injury. Therefore, it is imperative to wear socks before class. In this case, preference should be given to models made of cotton fabric.

Aerobics clothing should not be baggy. This mistake is usually made by overweight women who do not want to emphasize their forms and prefer long loose T-shirts. A form that does not restrict movement is a great option.

This rule applies not only to the upper part of the clothing, but also to the lower one, including pants. They must fit the leg, otherwise you can get injured by stepping on or hitting the leg.

When choosing the right outfit, special attention should be paid to the bra. He should not pinch anything, but at the same time fix the chest well. For obese women, this problem is especially relevant. Better to give preference to special sports models. It is important to pay attention to the condition and quality of the seams, which should not rub when moving.

In addition to all of the above, the fabric of suitable clothing meets the following requirements:

• easily absorbs sweat;
• passes air;
• is durable.

It should be noted that many sportswear manufacturers offer sauna-effect models. It is important to understand that they contribute to excess moisture loss, not fat. It is worth avoiding such clothes, because with its help you can get dehydrated and aggravate health problems.

How to do aerobics at home correctly

Aerobics for weight loss at home has several benefits:

• saving time and money;
• independent choice of suitable music;
• there is no feeling of discomfort from the people around.

There are certain guidelines for doing home aerobics without a coach. First, you need to find free space at home, the width and length of which will be at least 1.5 meters. In addition, you should find a suitable video clip with a professional trainer.

Then you can continue on your own, but for this you need to understand how to correctly perform all the exercises. You should purchase the necessary equipment in advance, the set of which will depend on the type of aerobics. It is necessary to understand that the best time for training is the first half of the day.

An approximate set of exercises without sports equipment

Aerobics for weight loss at home includes three components - warm-up, main and final parts. Any exercises in each of the stages assume the same starting position - a stand on legs slightly bent at the knees.

The warm-up part of the workout is the following:

1. Take 10 energetic steps in place. In this case, the arms must be bent at the elbows and work with them at the same pace.
2. Take your right leg to the side during a step, then press it back to the other leg. Now repeat with the left leg. During the movement, the arms must be extended in front of you, and then returned back.
3. Transfer body weight from one leg to the other, while stretching the sock.
4. Complicate the previous exercise by squatting a little.
5. Continue to do the same movements, pulling the free leg to the buttocks.

The main stage of aerobics includes the most difficult and intense exercises that continue to warm up:

1. In the same rhythmic step, raise the knee to the elbow of the opposite arm.It is important to keep your posture and not forget to change sides.
2. Take two side steps to the right, then also go back. We must not forget that the steps should be as broad as possible. You should step on the entire foot.
3. Continue with the previous exercise, pulling the free leg to the buttocks, turning the body and extending the arm forward. The opposite hand should be bent at the elbow, and the palm should be resting on the side. Then you should diversify the movement by changing the position of the working hand up and down.
4. Perform rolls, moving the weight of the body to the right, then to the left. Keep your hands in front of you during the exercise.
5. Put your feet at the maximum distance, rest your hands on the floor. It is necessary to bend and unbend the knees.

The last 10 minutes of the workout are aimed at stretching the muscle tissue. If the program includes strength exercises with dumbbells, then they are also performed at this time.

The final stage of aerobics is the following algorithm of actions:

1. Take a side step and jump to the right. In this case, the hands must perform circular movements. Repeat the same in the opposite direction. Then take a step forward, raising your arms up, turn 360 degrees and repeat the exercise again.
2. Make low jumps, then spreading your legs to the sides, then pressing your feet together.
3. Perform jumps again, stretching the body diagonally as follows - stretch the arm up and to the side, and the opposite leg down.
4. Simulate running in place, raising your legs in turn to your chest. It is important to stretch as much as possible and carefully monitor your posture.
5. Gradually move to a step, helping to restore calm breathing with your hands.

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Dance aerobics

This whole area of ​​aerobics, which includes many types, namely:

• Belly dance borrowed most of the movements from belly dancing. Perfect for very obese women. With the help of this direction, you can both comprehensively correct the shape of the body, and locally.
• Rock'n'roll represents the fastest paced aerobics. During training, special attention is paid to jumps, turns and various movements in space. Suitable for couples.
• Strip dance - the sexiest and most feminine form of aerobics. During classes, emphasis is placed on soft rhythmic movements. Such exercises have a beneficial effect on the girl's figure. Regular exercise helps to tone and stretch muscle tissue, as well as increase a woman's self-esteem.
• Latina also rarely has jumps in its program. The focus here is on hips and posture.
• Funk not suitable for untrained people. All exercises are performed in a continuous and rapid rhythm.
• Jazz often requires special props. Unlike the previous type of aerobics, jazz does not imply an accelerated tempo. Perfect for music lovers.
• Hip-hop aerobics is a collection of fast and varied movements. During training, the whole body works and a person can spend a large amount of energy.

This area has a number of advantages, among which it is important to note:

• development of plastics;
• strengthening posture;
• psychotherapeutic effect.
• developing a sense of rhythm.

The disadvantage of this aerobics is that some of its types involve an accelerated pace. It is dangerous to perform such exercises without a coach, you can get injured.

Step aerobics

Aerobics for weight loss at home is possible if done with a step platform that will not harm the joints. This workout locally affects the shape of the buttocks, abdomen and legs.

Like the previous direction, step aerobics has the following varieties:

• Basic - the classic version, suitable for those who are just starting to practice using a special platform;
• Power includes power load;
• Interval - classes are held in both an accelerated and a calm rhythm, especially effective for getting rid of excess weight;
• Advanced is a complex combination of jumps and steps;
• Double assumes the use of two platforms;
• Dance - training with a focus on choreography;
• Сombo is the most difficult of all the types of this aerobics described above, it has many difficult-to-repeat ligaments.

Among the disadvantages of step aerobics are:

• the presence of complex combinations and movements that are difficult to learn;
• almost everything that is above the waist is not involved during training;
• contraindicated for pregnant women;
• the Achilles tendon has a lot of stress, which can lead to injury.

Main advantages:

• helps to strengthen bone tissue;
• has minimal stress on the joints;
• helps to adjust the body and get rid of excess weight;
• trains the vestibular apparatus.

Water aerobics

It involves training in the pool, it is possible to use additional equipment. Therefore, water aerobics is not suitable for practicing at home. During training, water is an additional force of resistance, so a lot of energy is expended during exercise.

There are two areas of water aerobics - regular water aerobics and for pregnant women. In the latter case, special attention is paid not only to the figure, but also to the preparation of the body for childbirth and quick recovery after them. An additional bonus in such a group is communication between expectant mothers.

Aqua aerobics has many advantages, including:

• lack of discomfort during exercise, because the body is hidden under water;
• prevents the appearance of edema and varicose veins;
• additional expenditure of energy aimed at warming the body;
• increases skin elasticity;
• helps to cope with cellulite;
• minimizing the risk of injury.

The disadvantages include:

• lack of opportunity to study at home;
• you can not engage in damage to the skin;
• adverse effects of chlorine on skin and hair.

Power

This area of ​​aerobics is the use of weights during exercise. This workout not only promotes weight loss through fat loss, but also builds muscle tissue. This type of physical activity involves a high risk of injury, so you should not do it without a coach. Moreover, this approach is unlikely to be economical.

During the exercise, you will need a large number of additional tools, weights and a dumbbell. You can spend more money on their purchase than buying a gym membership.

Strength aerobics includes many areas, the most popular of which are:

• Power Ball involves training with a special ball;
• Power Deck - intense workout using the platform;
• ABT contributes to the correction of the lower body, including the abdomen.

Main advantages:

• rapid loss of adipose tissue;
• the ability to increase muscle mass;
• correction of local areas of the body, for example, buttocks.

Among the cons are:

• it is dangerous to train without a coach;
• not suitable for beginners.

Sports

This type of aerobics is the most popular. Most of the athletes have been professionally engaged in such training since childhood and take part in various competitions. However, many come to gymnastics as adults to correct their body. Exercises include a variety of steps, jumps and movements with equipment.

The advantages of this area include:

• improving the whole body in a complex;
• general improvement of the body;
• development of endurance and flexibility.

The main cons:

• high risk of injury;
• not suitable for beginners.

Fitball aerobics

This direction of sports involves practicing on large rubber balls at an accelerated pace. During training, a variety of exercises are used - jumping, steps, lifting the ball and swinging the limbs. A beginner can easily handle such loads. Fitball aerobics is a fairly new trend.

Among the advantages it should be noted:

• rapid loss of adipose tissue;
• does not exert additional stress on the joints;
• helps to speed up metabolism;
• the opportunity to engage in pregnant women;
• improves bowel function.

The disadvantages of fitball aerobics include:

• the presence of contraindications;
• the unpopularity of this type of aerobics makes it difficult to find a fitness club where you can do it.

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Slide aerobics

In order to do slide aerobics, you need to purchase a special track and shoes that will slide easily on it... Special sneakers can be replaced with covers. This set is easy to find in any sports store. During the exercise, slide movements are performed on the slide.

The main advantages:

• the ability to work out both the outer and inner thighs;
• does not carry additional stress on the joints;
• develops the vestibular apparatus;
• corrects all body shapes;
• suitable for people who are just starting to play sports.

The disadvantages of slide aerobics are:

• not suitable for practicing at home;
• high risk of injury;
• an investment of money is required to purchase specialized equipment.

Contraindications

Aerobics for weight loss at home, like any other type of physical activity, also has a list of contraindications, it includes:

• any ailments associated with the musculoskeletal system;
• high degree of obesity;
• diseases of the heart and blood vessels;
• high blood pressure;
• asthma;
• chronic diseases.

In addition, people who have suffered a traumatic brain injury are prohibited from aerobics for three years.

Reviews of losing weight

Women who decide to lose extra pounds through aerobics leave many positive reviews. Many were not only able to get rid of adipose tissue, but also to build muscle, giving their bodies beautiful shapes.

Among the people involved in this sport, there are both very young girls and older women. It is important to note that before starting classes, it is necessary to study the list of contraindications. After all, some of the bad reviews were written by those who did not take these circumstances into account.

A special category of women who write positive comments are pregnant women. Indeed, among them there are many girls who, before the appearance of the new status, were actively involved in sports. In addition, expectant mothers in the classroom get to know each other and continue to be friends after the end of the training course.

It should be noted that negative reviews can also be found on the Internet. But to be fair, it's important to understand that most of the women who wrote them admit that they dropped out of training early.

There are reviews that describe that a woman really lost those extra pounds, and then gained weight again after she stopped doing aerobics. It must be remembered that in this case, the training was most likely excessive, or the diet was violated.

Aerobics is a great way to lose weight. At the same time, it is not necessary to spend money on the purchase of special equipment or a subscription to the gym. After all, you can practice at home and choose the direction that does not involve the use of additional tools.

Article design: Mila Friedan

Video aerobics for weight loss

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