A huge number of people strive to improve their figure. Some of them want to lose a few extra pounds, while others bring the numerical parameters closer to ideal values. But to unite all these people, the chosen way can correct the figure, namely - aerobics for weight loss.
The essence of aerobics for weight loss as a sport and its variants
Aerobics is a great way to spend time with the benefit of the figure and health in general. Active gymnastic exercises strengthen and tighten muscles, help to get rid of excess weight, improve well-being and mood.
The essence of aerobics is quite simple - enough groovy rhythmic music and cyclically repeating movements to make the body work to burn calories and produce hormones of joy. Moving to the music is much easier to maintain one rhythm, it encourages and pleases. Initially, aerobics exercises were of low intensity. However, today there are many varieties of this sport, among which you can choose the most suitable individually for each. You can sign up for aerobics classes in the gym or lose weight in this way at home. It remains to determine the variety:
1. Classic aerobics - It resembles choreography, however, it may have additions in the form of running, jumping and other various exercises. The elements performed to music contribute to the rapid burning of adipose tissue, improve the activity of the cardiovascular system and the endurance of the human body.
2. Step aerobics implies the use of an additional attribute on the class - the platform. Such a platform can be purchased at specialized sports stores or made independently from improvised means if training is planned at home. In gyms for aerobics, as a rule, there are always such platforms. Such an element is needed to perform various steps, jumps, jumps, which give an additional load on the muscles of the back, abs and legs. Using a step like a step, stepping over and stepping on it, you can get a load with a similar intensity when running at a speed of 12 km / h.
3. Aerobics supplement with power loads - This variety has received additional names, retraining in certain areas, such as styling, shaping, target-toing and others. The difference between these areas is that they require high power costs, which are aimed at the development of muscle mass. Such training significantly accelerates the processes of fat burning in the body.
4. Dance aerobics has many directions that correspond to a certain style of dancing. It can be classics, hip-hop, latin, oriental dances, jazz, funk and many other types, each of which is performed to the corresponding music. Dance aerobics training combines dance moves and sports exercises. When dancing, a person burns excess weight and at the same time receives moral aesthetic pleasure.
5. Aerobics and martial arts - This is a combination of the classic variety with elements of karate, kickboxing, boxing and other fighting styles. This kind of aerobics cannot be called a full-fledged training in martial arts, but absolutely all muscle groups work during training, and the load goes on them diverse. This type of training is ideal for those people who have a well-developed muscle corset and a substantial fat layer.
The benefits of aerobics for weight loss: do workouts help lose weight
The main useful qualities of aerobics:
1. The cardiovascular system of the body is strengthened, the risk of the development and appearance of heart diseases is reduced.
2. The body is saturated with oxygen during training, so the activity of the respiratory system improves.
3. The endocrine system is improving.
4. There is a surge of strength and energy in the body, significantly increases the level of endurance.
5. The rate of all metabolic processes in the body increases.
6. Effective struggle with extra pounds.
7. Improving mood and overall well-being.
Regular training leads to:
• to burning calories even after completing a workout, due to an accelerated metabolism;
• to the body's resistance to any physical exertion, the need for which arises under ordinary life circumstances, fatigue is also reduced;
• to cleanse the body of toxins and toxins that begin to be eliminated due to the same accelerated metabolism;
• to strengthen bone tissue;
• to reduce the risk of atherosclerosis;
• to strengthen immunity and increase efficiency.
Aerobic training helps not only lose weight, but also make the figure slim and fit. How does this happen?
Training helps speed up the metabolism in the body, which improves well-being and gradually overweight. The activity of the digestive system is returning to normal, the work of the intestine is also improving - and this not only improves the figure, but also the condition of the hair, skin, immune system and the condition of the body as a whole. Due to the fact that blood flow is normalized, blood begins to flow to all fat areas that were previously "blocked". Any kind of aerobics can fully normalize the functioning of the human body. At the same time, it is naturally cleaned of toxins, fats and excess moisture.
Rules for performing aerobics exercises for weight loss
As in any sport, in aerobics there is a certain structure of classes, following which you can select certain exercises for the program. It includes:
1. Warm up - without such an important point, no training begins. During the warm-up, it is necessary to warm up all the muscles of the body and accelerate the heart rate to the phase necessary for aerobics. The duration of the warm-up should be at least 4, but not more than 10 minutes.
2. Aerobic part - it is the main phase of the entire lesson, it is allocated the maximum amount allotted for the entire training time. It includes a set of exercises aimed at burning body fat and strengthening muscles.
3. Hitch - The final stage of training, at which it is necessary to continue the movement and execution of elements, but at a slowed pace, gradually reducing it to zero. In this case, heart contractions should naturally normalize. The duration of the final phase is from 4 to 10 minutes, as in the warm-up.
After completing the whole complex of elements, you can not immediately go to bed, sit down or stand still. Gently walk or move, so that the blood continues to circulate, breathing even out, and the heartbeat normalizes. Training should be moderate, it is not necessary to overdo it. The body will still not be able to fulfill the impossible, and there will be no benefit from this.
Set of the best aerobics slimming exercises.
Oddly enough, but with the advent of new and improved types of aerobics for weight loss videos, the longest known exercises remain the most effective.
1. Walking - at least 20 minutes per day of a quick step allows you to improve the appearance of the figure, start the processes of burning fat in the body, fill the lungs with oxygen and make all internal organs function correctly.
2. Dancing - cheer up, give positive emotions and pleasure. Almost all muscles work during the dances, the contours of the figure are perfectly corrected, and along with actively released then the fat accumulations gradually evaporate.
3. Run - The best way to strengthen and pump up the muscles of the legs. A quick run quickly tires, but it effectively affects the deposition of fat on the hips and buttocks. Slow runs run in the hands and muscles of the hands, creating a beautiful relief.
4. Rope jumping - An indispensable exercise in aerobics. During such jumps, the muscles of the buttocks, legs and abdomen work.
With the regular implementation of the complex of the above exercises at least 3 times a week, not only extra pounds will begin to disappear, but also complexes, self-doubt and constraint. And if you combine training with proper timely nutrition, then the efficiency will be higher.
