Benefits of step
From the photo of the exercises on the step platform, you can see that this device looks like a small bench that serves as a “step” to simulate going up and down the stairs.
Working with such a projectile has a number of advantages:
- Burning 200-400 kcal per hour of exercise;
- Gentle loads;
- Increased body endurance;
- Strengthening the leg muscles;
- Lift height adjustment;
- Improvement of the respiratory, nervous and cardiovascular systems;
Photo of the step platform and exercises on it
The most interesting thing is that this trend in fitness appeared less than 30 years ago. Trainer Jean Miller injured her leg and during rehabilitation came up with a set of exercises that simulated going up and down stairs. The founder of step aerobics then used a plastic bottle box as a “step”.
The first plastic step boards had a number of disadvantages: they often broke, had poor shock absorption, were unstable, and had the same height. Modern models are significantly better than their predecessors in the following indicators:
- Withstands any weight due to durable material.
- Softens the load on joints during intense steps and jumps.
- They have an anti-slip coating on the legs and on the “working” surface.
- They have very diverse parameters: width – 24-40 cm, length – 60-120 cm, adjustable height – from 10 to 30 cm.
The step bench has different heights specifically for each level of users. Beginners are advised to choose a board height of 10-15 cm; more experienced athletes practice on platforms with a height of 20 cm. Such equipment has several adjustment levels of 5 cm each. Due to this, the increase in stress on the body when exercising on the steppe will not be so noticeable.
In addition to differences in height and length, step platforms also differ in type of construction:
- Non-adjustable one-piece structures whose height cannot be changed. These are already outdated models that are hardly sold anymore. It is most suitable for beginners.
- Adjustable platforms with additional supports that can be used to reduce or increase the height in the range of 10-30 cm. These are universal models that can be used by all steppers.
- Combined multifunctional models, which are additionally equipped with expanders, benches, and niches for storing things. There are also combined platforms that can be transformed into other sports equipment.
Exercises on the step platform are performed, in most cases, with the feet. Therefore, during training, first of all, the hips, shins, and calves are pumped. It also tightens your buttocks and strengthens your back.
Working out on a step board is not only a fun, dynamic activity, but also an excellent fat-burning process. Steps and jumps familiar from infancy, it turns out, help get rid of excess “reserves” on the body. The following exercises on the step platform for weight loss are considered the most effective:
- Intense steps using weights or dumbbells.
- Jumping with landing in a half squat.
- Squats.
Regular gymnastics or strength training will not provide as much pleasure while burning extra calories as step aerobics. The first noticeable results will appear in a month.
The basis is the step
Each exercise on a step platform is based on a specific step that involves some kind of movement. In order not to get confused in combinations and keep up with the instructor, you should pay attention to their types in advance:
The basic step involves stepping first with the right and then with the left foot and returning to the starting position alternately with the right and left feet.
The V-step means you need to stand on the edge of the platform with your right foot, then raise your left foot to the opposite edge, and then take turns going back down.
To do an “over,” you need to step onto the apparatus sideways with either foot, add the second, turn your back and return to the starting position.
The turning step begins with the right foot, after which, while lifting the left, you need to turn to the right and at the same time lower the supporting leg.
A step-tap is an extension step in which one foot steps to the side, and the other foot touches the edge of the platform and immediately returns to its place.
Also in step classes on a platform, the term “knee lift” is used, when when raising one leg to the corner of the board, the second rises to the chest and bends at an angle of 30 degrees.
By alternating, modifying and repeating steps of a certain type, training complexes are compiled in step aerobics.
What is a trainer?
Translated from English, the name of this cardio exercise machine for the legs sounds like “stepper” (“step” - step). The principle of its operation is simple: stepping with effort from one foot to another on the pedals of a lever mechanism, as if walking up the steps of a staircase.
With the same loading principle, there are various modifications of steppers:
- Classical. The ancestor of all steppers. Simulator of walking up the stairs. Can be equipped with levers and handrails.
- Mini stepper. A smaller, compact version for practicing in small spaces.
- Turning. A rotating handlebar stand has been added to the platform with pedals, which allows you to also engage the muscles of the upper body and waist when walking.
- With expanders. It has attached expanders on strong cords for inclusion in the work, in addition to the legs, also the arms, upper back, and shoulder girdle.
- Balancing (side) . Created on the principle of a tumbler - a swinging hemisphere with pedals on the sides. Perfectly loads the abs and legs, develops coordination due to the constant movement of the body’s center of gravity from foot to foot.
- Elliptical . The youngest and most computerized option. It has a long and smooth stride, as well as levers for simultaneous work of the arms.
- Children's . Bright, safe and durable design, designed to involve children from 4 years old in physical education.
We took a detailed look at the characteristics of 9 types of steppers to choose from. This article will help you make your choice more effectively.
With any stepper design (differences in type, size, design, set of functions, loading system - hydraulic and electromagnetic, pedal stroke - interdependent or independent), its goal is to strengthen muscles.
Lunges from a step board
This exercise will become an integral part of every strength training:
- Take a starting position standing in front of the board;
- Place your feet at a distance slightly narrower than the step platform;
- Rise onto the platform with your right foot, and stand on your toes with your left foot and squat at a right angle;
- Shift your body weight to your right leg;
- After the lunge, straighten up and raise your leg to your chest and sharply bend it at an angle of 30 degrees;
- Perform the exercise about 8 times, alternately changing the supporting leg.
Is it possible to pump up your butt using a stepper?
The stepper is a direct and simple way to work out the muscles of the legs and buttocks. And for both beginners and gym regulars. This trainer is simple but effective. A comparison analysis of a stepper and an exercise bike will help you evaluate each of them correctly.
three components to your step training :
- regularity;
- correct technique for performing exercises;
- adjustment of taste preferences.
photos of the buttocks before and after working out on the stepper here.
Step push-ups
Often standard exercises are supplemented with a step platform to enhance the load and effect of the exercises. For example, classic push-ups can be complicated in this way:
- The starting position is done so that the forearms are on the platform and the legs are straight out parallel to the floor;
- Using your fingers, you need to fix the position of the body;
- While in this position, you need to straighten your back and tense your stomach, without bending your lower back;
- Alternately straighten your arms, slowly push up and return to the starting position;
- The exercise is repeated at least 10 times.
How to exercise to pump up your buttocks?
Before getting acquainted with the training program, you need to know and take into account several mandatory recommendations . They will help you achieve the maximum effect of training, eliminate injuries, acquire muscle elasticity and improve the shape of the fifth point, reduce the appearance of cellulite, and introduce you to the nuances of how to pump all muscle groups. Find out how effective the stepper is for weight loss here.
Body position must be correct
- feet stand on the pedals so that the knees and toes are slightly turned outward (heels together, toes apart) - placing the feet on the pedals parallel or with the knees closer to each other not only does not give any effect, but can also lead to a knee injury, therefore it is very important to know how to walk correctly;
- When walking, you need to press on the platforms with your heels, not your toes ;
- the body is tilted forward , the lower back is in a slight deflection, the support is on the arms (but not transferring the entire body weight to them - then the legs and buttocks almost do not receive the necessary load).
Attention! Gradually, you need to come to reduce the reliance on your hands, eventually abandoning it altogether. But this is a matter of several months - don’t force things.
Time and schedule of classes, their regularity
- after strength training, if the muscles are already warmed up, 20 minutes is enough;
- if a step session is carried out as an independent workout, you need to do about 1 hour (minus the time of warm-up, cool-down, and other exercises - the same 20 minutes).
The optimal schedule is 3-4 times a week, every other day .
Without regular exercise, you can’t expect any visible results. Important! Intense exercise is stressful for the body. A rest day allows your muscles to recover. Without such alternation, instead of the expected quick results from exercise, overtraining and chronic fatigue may occur. Therefore, it is very important to practice on the stepper correctly.
Warm-up and cool-down
- the axiom of training is a smooth entry and exit from it with a gradual 5-minute increase in load and at the end with a 5-minute decrease;
- For an hour-long lesson, warm-up and stretching take 10-15 minutes.
Monitor your settings during your workout
- breathing should be such that you can say a sentence coherently;
- The optimal training intensity is achieved at the heart rate: the figure obtained by subtracting your age from 200, multiplying by 65 and dividing by 100.
Nutrition
- Exhaustion with strict diets is unacceptable - just eat healthy, natural foods ;
- less carbohydrates, more protein - the building material of muscle tissue.
Training program for beginners for the first month
| weeks | Warm-up (minutes) | Steps/minutes | Rest (minutes) | Steps/minutes | Rest (minutes) | Steps/minutes | Rest (minutes) | Steps/minutes | Rest (minutes) | Cool down (minutes) |
| 1 | 5-10 | 50/1 | 1 | 60/1 | 1 | 60/2 | 1 | 50/2 | 1 | 5-10 |
| 2 | 10 | 50/1 | 1 | 60/2 | 1 | 60/2 | 1 | 50/1 | 1 | 10 |
| 3 | 10-15 | 50/1 | 1 | 65/2 | 1 | 70/2 | 1 | 65/1 – 2 repetitions with a break of 1 minute | 1 | 10-15 |
| 4 | 10-15 | 50/1 | 1 | 60/3 | 1 | 65/2 | 1 | 70/2 – 3 repetitions with a break of 1 minute | 1 | 10-15 |
An important nuance for training effectiveness
To achieve progress in pumping up muscles, you simply need to increase the volume of load in classes, the amount of weight, alternating methods and means of training.
Walking on a stepper can be called a progressive load only up to a certain point - until the highest program level of the applied effort is mastered through the on-board computer. Next, the muscles get used to the load they receive - and goodbye, efficiency !
6 facts about the effectiveness of exercise and the benefits of the stepper for health and weight loss.
Being a simulator for aerobic exercise, after the moment of passing its maximum inherent in your stepper, it will begin to work only to train the cardio system of your body.
That's not bad either. But what should we do if we want to continue working on our muscular system without sliding the stepper under the sofa? The answer is simple: exercises on a stepper will need to be alternated with ordinary strength-training exercises.
Squats, swings and leg abductions, planks, glute bridges, etc. - your allies in the formation of beautiful buttocks. A few more videos on the topic:
