How to do the dynamic step exercise

There are more and more fashionable sports nowadays, which can help people get in good shape without realizing it and not feel boring at all. Yoga and aerobics are no longer uncommon, and terms like Latin, street dance, and Pilates are emerging in an endless stream, making it overwhelming. In fact, dynamic step aerobics, as a fashionable and healthy form of exercise, is becoming more and more popular among women. So what are the key points of step aerobics?

Dancing with the board:

The charm of step aerobics

What are the benefits of step aerobics? Just look at the tall and energetic coach Jia Shaoqiong and you will know the answer. With dynamic rhythm and passionate explanation, Coach Jia said that the key to step aerobics is to make the practitioners full of energy and confidence.

According to Coach Jia, dynamic pedal operation as a form of aerobics has long been popular internationally and has gradually become a mainstream fitness method. It performs aerobics movements and steps on pedals, so it has all the characteristics of aerobics. At the same time, since most of the movements are performed on pedals, it can more effectively improve the coordination of fitness enthusiasts.

Since it was my first time practicing step aerobics, I often couldn’t keep up with the rhythm when doing many new movements, and I couldn’t help feeling a little timid. But every time I finished, I could hear the coach’s infectious voice: “Very good! Great job! Can you do it again?”

Encouraged by this, I gradually relaxed and felt more at ease while doing the movements. In fact, this is a teaching art of the coach. Coach Jia said that since many people are not very familiar with step aerobics, they will inevitably feel constrained when doing the movements, which is certainly not conducive to achieving the desired effect. At this time, the coach's encouragement becomes very important.

Board walking:

The main movements of step aerobics

The pedals used in dynamic step aerobics are generally 100 cm long, 35 cm wide and 10 cm high. Of course, the height can also be adjusted. The higher the height, the greater the intensity of the exercise.

The most basic movements of dynamic step aerobics are going up and down the board. One is called the "basic step", which is to go up and down the board facing the surface. Another method is the “side step”, which involves turning 45 degrees and moving up and down the board.

While coach Jia was leading everyone in the practice, he kept reminding everyone: "Come on! Next move: side step!"

Entertainment and body shaping:

Safety Manual:

Keep your foot flat on the pedal and in the center of the board to prevent pedal instability.

Do not lift your heels off the pedals; leaving them hanging in the air can easily sprain your Achilles tendon.

When you step off the board, your toes should touch the ground first, followed by your heels, which will cushion your body.

The knees should not be too "stiff" but should remain flexible, which is also to provide cushioning and prevent back sprains.

Keep your abdomen contracted to keep your muscles normally active.

Keep breathing evenly and don't hold your breath.

Useful tips:

Clothes should be elastic and made of cotton or lycra. Of course you should also wear sports shoes, preferably air-cushioned ones, which can provide cushioning. Some people like to do aerobics barefoot, but this can easily injure the ankles.

In addition to the 10-minute warm-up at the beginning of each class and the 10-minute relaxation at the end, the main part can be either step aerobics or a combination of step aerobics and relatively peaceful "fitness ball" exercises to achieve complementary movement and stillness and increase a sense of freshness.

The frequency should be at least 3 times a week, with a cycle of 3 months.

You should exercise more often, for example, climb stairs more often when you have time, which can be well coordinated with step aerobics.

There are many up and down board movements during the training process, and many people will worry about this question: How safe is "step aerobics"? In fact, step aerobics mainly involves moving up and down on pedals, with relatively few jumping movements, which can naturally greatly reduce the impact on the joints and avoid sports injuries caused by aerobics to the greatest extent.