Esercizi di aerobica con lo step

Per chi cerca degli esercizi di aerobica facili da eseguire, quelli con lo step sono l’ideale; lo step è il noto scalino dal quale, durante le lezioni di aerobica, bisogna salire e scendere a ritmo di musica e combinando diversi movimenti.

Allenarsi con lo step è molto utile e non soltanto perché permette di bruciare molte calorie e di tonificare i muscoli, ma anche perché di riesce a migliorare la resistenza, la mobilità e la coordinazione. Usare lo step negli esercizi di aerobica serve a rassodare i glutei, le gambe e l’intera massa muscolare; inoltre, grazie alla musica, l’allenamento risulterà molto più coinvolgente di una classica seduta in palestra.

Gli esercizi di aerobica con lo step sono pur sempre un programma di allenamento e quindi devono essere eseguiti in modo corretto: ad esempio, le gambe devono essere alternate nei movimenti e ognuna di esse non deve fare più di cinque step consecutivi, perché si rischierebbe di appesantire troppo il ginocchio.

Anche lo step deve avere delle determinate caratteristiche, ovvero non deve essere né troppo alto né troppo basso, l’ideale sarebbe un’altezza di quattro pollici per chi inizia da zero con questo tipo di allenamento e di dodici pollici per chi già lo pratica; in ogni caso non andrebbero fatti più di 122 passi al minuto.

Per evitare fastidi ai muscoli bisogna tenere le ginocchia sempre leggermente piegate, la schiena in avanti e non effettuare movimenti rotatori sulla gamba che regge il peso del corpo; nello scendere dallo step appoggiate a terra prima la punta del piede e non il tallone o la pianta.

Chi non è allenato ed inizia per la prima volta a fare aerobica con lo step deve iniziare gradualmente, ad esempio con sessioni di 15 minuti tre volte alla settimana; chi invece già pratica questo sport, pur mantenendo le tre sedute settimanali, dovrebbe effettuare 40 minuti di allenamento così ripartiti: cinque minuti di riscaldamento a ritmo basso, 30 minuti di allenamento più intenso e cinque minuti finali di defaticamento sempre a basso ritmo e, infine, concludere con alcuni esercizi di stretching.

 

 

 

 

 

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