Step platform do it yourself. Exercises on a step platform
Such a relatively new trend in fitness as step aerobics has gained success among clients of sports clubs, and soon became available for home classes.
What it is
Step platform is a sports equipment in the form of a bench or steps with adjustable height. Level change is necessary to change the intensity of training. In fact, this simulator simulates the descent and ascent of the stairs and is used for aerobics and fitness. Some types of platforms are transformed into other sports equipment, and may also have a number of accessories.
They are used to train the muscles of the legs, perform strength exercises and stretching. But mostly classes affect the body in a complex, developing strength, endurance and flexibility of the body.
Produce a projectile of plastic, and the upper and lower surfaces have a corrugated rubberized structure.This provides stability and no slip during exercise. Platforms come in different lengths and widths, the choice depends on the specificity and direction of future loads.
Advantages and disadvantages
Classes on the step platform have a number of significant advantages, the main of which are the following:
- weight loss due to intensive calorie burning;
- Strengthening the muscles of the lower extremities, press the back and arms;
- Strengthening the cardiovascular, respiratory and nervous systems;
- stabilization of blood pressure;
- development of the vestibular apparatus;
- Improved mood.
However, the step platform and classes on it have certain contraindications. They are mainly associated with a high rate of training, which puts a significant load on the heart. That is why people with such diseases as hypertension, arrhythmia, tachycardia, varicose veins, liver and kidney diseases are not recommended. Also, people who have joint problems should be normalized load.
Step platform do it yourself
This is a very popular projectile, which is available in every fitness club.However, not everyone has the opportunity to visit them for various reasons. Therefore, there is a desire to make a simulator on their own. Also, such a need may arise among residents of small towns, where such equipment is absent in sports shops. But even a shell, made by hand, must have the following characteristics and properties:
- adjustable height and shock absorption;
- the lower and upper surface should not slide.
Step platform with his own hands is made of strong and thick boards. Plywood or other thin materials are not suitable for this, as the equipment should be heavy and durable. The length of the board is about a meter, and the width is about 40 centimeters. You will also need glue, small nails, rubberized canvas and rubber pads for the bottom. On the basis of the board it is necessary to make a box with side heights from 10 to 20 cm, depending on the required loads. The resulting structure should be well oshkurit. Next, the work surface and the lower part are glued with non-slip materials. The edges are nailed to the box.The main thing is that the step platform is reliable and sustainable.
Basic rules for training
For a good result that will benefit the health and condition of the body, during training on the stepe it is necessary to follow certain rules. First, you should not drink too much fluid, as this creates an additional burden on the heart. Secondly, the exercises themselves must be performed correctly, evenly distributing the load. That is, each leg load no more than one minute. In order to reduce the risk of injury and to achieve the maximum effect, the foot must be fully placed on the platform. If you want to pump up the gluteal muscles, first it is better to put the heel. Keep your back straight, do not bend over and keep your balance. Soft steps and movements contribute to the preservation of joints.
Exercises on the step platform are quite diverse and can be performed both in dance and in a more standard form. The basic steps are up and down, alternating between the left and right leg. This exercise is complemented by flexing the legs at the knee, swinging movements with the legs straightened to the side and back.
Alternating the position of the legs, you can achieve excellent cardio load and warm up the body. The following exercises on a step platform can be used as a power load:
1) Lying belly on the platform at the same time to raise arms and legs. You can put your hands on the floor and lean on them.
2) Standing on the platform, perform lunges with one foot forward, back and to the side. First, the right leg works a certain number of repetitions, then the left.
3) Exercises for abdominal muscles. Sitting on the step, the body should be deflected as far as possible and returned to its original position.
The versatility of the step-platform design allows it to be used to perform exercises on all muscle groups. So, you can do push-ups, body lifts, a variety of squats, etc.
Result from occupations
The positive results that the step platform brings are undeniable. Feedback from classes with this projectile is mostly positive. Many say the effect of losing weight, because such active loads contribute to weight loss. The result is a strengthening of the muscles and the overall tone of the body. For heavy duty use additional weighting and dumbbells. At home, a great alternative would be water bottles or other improvised gravity.
Also, the platform is used to perform stretching, which increases flexibility and gives elasticity to muscles. Due to improved blood circulation and oxygenation of the body, the immune system is strengthened, the metabolism and level of general well-being involved.
Many coaches offer to make dance compositions on the stepe using movements from Latin American or Eastern directions. Such classes will not let you get bored, but on the contrary, they will help to raise your mood and relieve stress.