Teacher physical education MBOU secondary school No. 10 "Success", Samara

Kulichkov V.G.

• push-ups in an emphasis lying, in an emphasis lying elbows back;
• corner of the leg together (horizontal raising the legs above the floor on the hands with the abdominal muscles for 4 or 8 counts);
• rotate the angle by 90, 180 and 360 degrees;
• "horse" (jump from two legs while pulling the knees to the chest);
• straddle (a jump from two legs at the same time, with the help of the muscles of the legs and the press, spreading the legs in the air, as far as stretching allows, while bringing the legs almost to the horizontal with some “folding” of the body forward);
• “fold” (reduction of the upper body with legs, sitting on the floor, with straightened knees and stretched socks);
• crawling through the twine, max and others.

• Lesson 1 includes basic aerobics steps and their connections. Duration 45 minutes. Basic steps are performed on 4 counts. "1" - step right foot forward. "2" - add left leg. "3" - step right foot back. "4" - attach the left.
• Lesson 2 includes combinations of basic steps and their complicated variations. Duration 50 minutes.

Steps:

Step-touch - side step. Performed on 2 accounts. “1” - step to the side (back or forward), the weight of the body is distributed on both legs. "2" - put the other foot on the toe. Touch-step - performed on two counts in the reverse order of the side step. "1" - touch the toe of the floor near the supporting leg. “2” - from the same foot, step to the side into a leg stand apart.

Double step touch - double movement to the side with side steps. Push touch, toe tap - performed on 2 accounts. “1” - one leg without transferring the body is exposed in any direction, the toe is on the floor. "2" - initial position.

• Lesson 3 Tae bo (Tai bo) - an aerobics lesson using martial arts: learning punches and kicks, connecting them into bundles and repeating them many times.
• Lesson 4 body sculpture ( Strong body) - a lesson for training the main muscle groups of the whole body. The duration of the lesson is 50 minutes.
• Lesson 5 Abdominals + back (Abdomen + Back) - a lesson for training the muscles of the abdomen and lower back. The duration of the lesson is 40 minutes.
• Lesson 6 Pump (Pump) - a lesson for training the main muscle groups. The lesson includes strength exercises only with a barbell. Weight selection is required for each muscle group. There is no aerobics in the lesson. The duration of the lesson is 50 minutes.

• upper body(Strong Top) - a lesson for training the muscles of the upper body and abdominal muscles. The duration of the lesson is 45 minutes.

Upper Body Dumbbell Exercises:

• Alternate bending of the arms in the elbow joints (for biceps). Starting position (I.p.) - heels together, socks slightly apart, arms straightened along the body, palms forward. 1 - bend the left hand, 2 - lowering down the left, bend the right hand. The pace is medium, repeat 20-30 times with each hand.
• Breeding straight arms to the sides (for the deltoid and pectoral muscles). I.p. - legs, in the main stance (see exercise 2), arms raised forward to shoulder height, palms inward. 1 - spread your arms to the sides and rise on your toes, 2 - bring your hands forward. The pace is average. Repeat 8-12 times.
• Torso forward (for back muscles). I.p. - legs are wide apart, arms are raised up. 1 - tilt the body, without bending the legs, forward (exhale), 2 - straighten up (inhale). The pace is average. Repeat 10-12 times.

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Aerobics (also known as Rhythmic gymnastics) - gymnastics to rhythmic music, which helps to follow the rhythm of the exercises. The complex of exercises includes walking, running, jumping, flexibility exercises. The result of regular aerobics is to keep the body in good shape, train muscles and skin, and improve the overall health of the body. It is used for preventive and therapeutic purposes.

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A bunch, or composition - the so-called. a dance using the basic elements of aerobics, performed synchronously by a team of 8, 6, 3 people, a man-woman pair or solo. The duration of the combination, from 1 minute to 3.5 minutes, is set by the rules of a particular event. The main components of the bundle: jack (jack), lunch (lunch), skip (skip), jump (jump), knee-up / knee (knee-up), step (step), running, chassis, mamba, overlap, kick ( swing forward, kick), site (swing to the side, sight), tep (tap) and others. Elements of dance - physical exercises or jumps, the number of which is determined by the rules of the competition, the category to which the team belongs.

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Types of aerobics Classical aerobics Step aerobics Types of aerobics with a power orientation Dance TYPES of aerobics Water aerobics Aerobics with a ball Aerobics with elements of combat sports Bicycle aerobics Fitness aerobics Sports aerobics

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The main ones include classical aerobics. It can be compared with classical dance in choreography, but not in terms of the composition of the means and exercises, but in terms of significance. This is the ABC of aerobics, it is from it that the study of other types begins, as well as the most common, well-established type of aerobics, which represents a synthesis of general developmental gymnastic exercises, varieties of running, jumps and jumps performed to the music. The main physiological focus of classical aerobics is the development of endurance, increasing the functionality of the cardiorespiratory system. Specialists distinguish basic aerobics with low and high level load, some authors also introduce the concept of an average level. The first is recommended for beginners, the third - for the trained, the second - an intermediate option.

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Step aerobics appeared in the 90s of the XX century. and quickly gained popularity. In the USA, Germany, Denmark, step aerobics makes up about 50% of all types. Its feature is the use of a special step platform. It allows you to perform steps, jumps on it and through it in different directions, as well as use the platform when performing exercises for the abdominal press, back, etc. The tiered device of the platform regulates the height, and, consequently, physical activity, allows you to simultaneously exercise with people various physical fitness, that is, makes the process more individual. The ascent and descent from the platform is equivalent in intensity to running at a speed of 12 kilometers per hour.

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There are also types of aerobics with a power orientation - body shaping, body styling, body conditioning aerobics, a program for the muscles of the abdomen, back and legs, a target toning system and others. In these types, dumbbells, rubber shock absorbers, expanders are widely used. various designs. More recently appeared the new kind- aerobics with a barbell ("pump"), the training effect of which, no doubt, is high, but it is available only to well-trained people.

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There are also dance types of aerobics. These include jazz aerobics, funk aerobics, hip-hop, Latin jazz, afrs aerobics, tango aerobics, city jam, etc. Typical in dance aerobics is the use of various dance movements to the music, corresponding to a particular dance. Especially popular recently are oriental dances: belly dance, Indian dances.

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Aqua aerobics. This species is gaining more and more popularity in the world. The water environment creates special conditions for performing movements: in some cases, the process of their execution is facilitated, in others it becomes more difficult. Distinguish water aerobics in shallow and deep water. It is recommended to use different special equipment(belts, vests, boards, special cuffs for arms, legs, etc.)

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Aerobics with a ball. Various rubber balls, medicine balls have traditionally been used in basic gymnastics and physiotherapy exercises. In aerobics, a special plastic ball with a diameter of 35 to 65 cm is used. This brings game moments to classes, contributes to the careful development of individual muscle groups, develops a sense of balance, improves posture, and improves intermuscular regulation.

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Aerobics with elements of combat sports. Aerobics with elements of boxing and kickboxing is also very popular among young people. Thanks to the high-speed work of the muscles, the high intensity of training, muscle toning occurs correctly and quickly, endurance, dexterity develop, excessive aggressiveness and mental tension are removed. No less common is aerobics with elements of karate.

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Bicycle aerobics. Famous American cyclist Johnny Goldberg developed a training system called "spinning". He created a lightweight bicycle that can be used indoors. Approximately 45 minutes (and for trained 90 minutes) of continuous pedaling to music with various movements hands allow you to sweat a lot, lose weight and improve muscle tone.

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Fitness aerobics. Recently, fitness aerobics has become more and more popular. It is available to children and adults. The international organization FISAF holds world and European championships in this type of aerobics. Sports aerobics. As a sport, it is a kind of synthesis of elements of gymnastics, acrobatics, basic aerobics and dance.

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The effect of aerobics on the body The main effect of aerobics is on the cardiorespiratory system human body. The heart of a person who is not accustomed to physical activity pushes up to 70 ml of blood into the aorta in one contraction at rest, that is, 3.5-5 liters per minute. Systematic training contributes to an increase in this indicator to 110 ml, and with heavy physical exertion, the figure increases to 200 ml or more. This develops the reserve capacity of the heart. The effect of the fitness of the body is manifested in a beneficial effect on the heart rate per minute, the number of which is an average of 65 beats at rest, which increases the relaxation time of the heart, at which time this organ receives oxygen-rich arterial blood. In addition, with a light load, the heart of a trained person works more economically, increasing the stroke output of blood, while in an untrained person, the number of heartbeats increases sharply. Regular exercise causes an increase in the speed of blood flow, the intensity of metabolism using oxygen.

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Physical exercise They also have a positive effect on the human respiratory system, since in the process of training the number of alveoli increases and the vital capacity of the lungs increases. The respiratory apparatus absorbs oxygen better, which ensures the full vital activity of cells, and thereby increases the body's performance. At rest, in a trained person, the respiratory rate decreases, and this allows the body to extract more oxygen from the lungs. With muscle activity, the need for oxygen! increases, and the so-called reserve alveoli are included in the work, oxygen saturation of the lungs increases, significantly reducing the risk of inflammatory processes. The importance of the development of the respiratory apparatus is evidenced by the serious attitude towards this process of the followers of many health systems and methods.

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The influence is important training process on the active part of the human motor apparatus, that is, on muscle mass. In women, it is 33-35% of body weight, in men - 42%. In the absence of load, the muscles quickly decrease in volume, weaken, their capillaries narrow, the fibers become thinner. With moderate loads, the muscular apparatus is strengthened, its blood supply improves, and reserve capillaries come into play. If the load was excessive for a certain period of time, then it is advisable to reduce it gradually so that no undesirable phenomena occur in the muscles. With loads of a predominantly dynamic nature, the weight and volume of the muscles increase to a lesser extent, the muscle part is lengthened and the tendon is shortened. The alternation of contractions and relaxation of the muscle does not disturb blood circulation, the number of capillaries increases, their course remains more straightforward.

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Morning exercises People who complain of headaches, weakness, decreased performance, fatigue, sometimes do not even suspect that the reason for this is the so-called lethargy of the intestines. Of course, first of all, you need to consult with your doctor. It is also worth thinking about nutrition, use foods high in fiber. These are vegetables, fruits, greens, legumes, coarse flour bread. Cabbage, carrots, radishes, radishes, dill, parsley, apples, prunes are especially useful. It is recommended to drink a quarter cup of raw water in the evening before going to bed, and the same amount in the morning, putting orange, tangerine, apple peels in the water. Drink this infusion on an empty stomach and immediately proceed to morning exercises. Its duration is 10-15 minutes.

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Below is a set of exercises that stimulate bowel function. Walking in place, lifting your knees high, for 25-30 seconds. Inhale for the first four steps, exhale for the next four. Raise your arms up, take your straight leg back, bend, return to the starting position, then bend your leg and pull your knee to your chest with your hands, lower your head. Then take the other leg back, raise your hands, return to the starting position. Perform the exercise 3-4 times with each leg. Legs are widely spaced. Bending the right leg, bend three times springy to the toe of the left straight leg. Perform 4-6 tilts for each leg. Legs are spread. Perform circular movements with the pelvis, while retracting and protruding abdominal wall. Repeat the exercise 6-8 times in each direction. Standing, hands on your stomach, perform springy, three times in a row, squats, pressing your hands on the abdominal wall. Repeat the exercise 16-20 times. Standing on one leg, take the other to the side. Hold onto the back of a chair with your hands. Make circular movements with your leg, if possible, with greater amplitude, first in one direction, then in the other direction. Repeat the exercise 8-12 times with each leg.

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Standing on your toes, hold onto the back of the chair with your hands. Perform springy movements, bending and unbending the legs at the ankle joints, for 15-20 seconds. Lying on your back, bend your legs, sit down, then, straightening them, lean forward twice, try to touch your knees with your face, and then lie down on your back again. Repeat the exercise 12-16 times. Lying, hands on the stomach, rhythmically protrude and retract the abdominal wall, pressing on it with your hands. Repeat the exercise 8-12 times. Lying on your back, legs slightly bent, under the knees - a roller or a small pillow, put your head on the pillow, relax the abdominal muscles. Do self-massage of the abdominal wall along the course of the large intestine. Stroke the stomach with the palm of your right hand from the bottom up to the hypochondrium, then with the palm of your left hand - across and the back of the left hand - down. Repeat 4-6 times, gradually increasing hand pressure on the abdominal wall. Then right hand make kneading circular movements (with four fingers - towards the little finger). The movements are slow, within 30-45 seconds. After that, do tapping alternately with both hands for 25-30 seconds. Finish self-massage by stroking the abdomen. Lying on your back, legs bent and apart, feet on the floor. Raise the pelvis and move it to the sides 4-6 times. Make 2-3 series of movements with pauses of 5-8 seconds. Jumping in place: perform on two and on each leg separately for 25-30 seconds. Finish walking in place. Relax your leg muscles. Standing, legs apart. Take your hands to the sides and back, bend - inhale, then lean forward, relax your hands - exhale. Repeat 3-4 times.

abstract on the subject "Physical culture" on the topic: "Aerobics" Pupils of grade 11-1 Kislitsyna Darya Teacher: Shevernitskaya M.A. Aerobics is a type of physical training where special movements are performed to music. Aerobics has a strengthening effect on the cardiovascular and respiratory system promotes weight loss and figure improvement. The best prevention of many diseases is indeed regular aerobic training. They make the heart and blood vessels constantly work, adapting to increasing loads. Therefore, the cardiovascular system of a trained person works smoothly and efficiently, providing oxygen to all organs and tissues of the body. On the this moment there are about 40 different types of aerobics, these are: pump (power aerobics with a minibar), step (classes on a special platform), aqua (exercises in water), jazz size (dancing to jazz rhythms), slide (sliding along a special track), callanetics ( muscle strengthening and fat burning). The history of appearance ... At the turn of the XIX-XX centuries, a direction in gymnastics was formed, associated with the name of the French physiologist J. Demeny. His system exercise was based on the leading meaning of rhythm and harmony of movements, on the rhythmic alternation of relaxation and muscle tension. Gymnastics J. Demeny is based on natural movements, it is alien to admiration for form in the name of principle. J. Demeny attached great importance to the development of dexterity and flexibility. J. Demeny had many followers, including B. Mensendik, who developed women's functional gymnastics. Its main objectives were to improve health through hygienic gymnastics, strength development, education. A significant increase in the popularity of rhythm began at the beginning of the 20th century. It is associated with the name of E. Jacques Dalcroze. He owns the discovery of a sense of rhythm in physical activity person. He was the first to use the term "rhythmic gymnastics". He managed to create a kind of musical notation of movements. In the 70s, this form of wellness appeared. physical activity, as aerobic dances, the founder of which is J. Sorensen. The aerobic dance program includes rhythmic running, jumping, tilting, swinging, as well as many dance steps and movements. The term "aerobics" was first introduced by K. Cooper in 1960. Its origin comes from the word "aerobic", that is, going with the participation of oxygen, which has under it physiological basis. Modern aerobics is not a new type of physical culture that has appeared in our days. There are many types of aerobics... dance aerobics Dance aerobics (dance) strengthens muscles, especially the lower body, stimulates the cardiovascular system, improves coordination and posture, burns excess weight. A large load falls on large muscle groups, especially in the lower body. Typical for these types of aerobics is the use of various dance movements to the music corresponding to a particular style of dance. This type of aerobics includes: funkaerobics, city jam, hip hop (hip hop), latin aerobics, jazz modern, afro-jazz and others. Step aerobics Step aerobics (step) serves for the prevention and treatment of arthritis, osteoporosis, recovery from knee injuries and for strengthening muscles. Dance classes are held using a special platform (step). It must be climbed and lowered to the rhythm of the music, combined with the usual dance movements. The height of the steps is usually 15-30 cm. There are about 200 ways to get on and off the platform. The steps in the step are quite simple, so they are quite suitable for people. different ages and level of preparedness. They perfectly improve the figure, especially the shape of the legs, hips and buttocks. Slide aerobics Slide aerobics (slide) is a power type of aerobics. During classes, special shoes are put on, and they slide along a special smooth track 183 cm long and 61 cm wide, performing exercises that resemble the movements of a skater, skier or roller skater. Slide aerobics strengthens the cardiovascular and respiratory systems, muscles and joints. The most optimal type of aerobics for women who want to get rid of fat deposits in the thighs. Pump aerobics Pump aerobics - power aerobics with a mini-barbell weighing from 2 to 20 kilograms. Performed non-stop for 45 minutes, to rhythmic music. dance elements excluded from it. Instead of them - various presses, inclinations and squats. The training effect of barbell aerobics is undoubtedly very high, but it is recommended only for physically fit people. Kick aerobics Kick aerobics - special program called KIK (cardio-intensity-condition), which allows you to train and improve the main indicators of the body's fitness level: general and strength endurance, muscle strength and flexibility, agility and coordination. The new program takes into account the age and different levels of preparedness of users. Using the possibilities of this program, now it is not difficult to build a sufficiently intensive lesson for both beginners and experienced students. Tai-kick Tai-kick is a workout that combines the now popular tai-bo with high-intensity rope exercises. Thai kick allows not only to quickly achieve a training effect, but also to learn techniques hand-to-hand combat. It is especially recommended for those who want to achieve the maximum effect when burning subcutaneous fat deposits. Spinning Spinning is a fun, dynamic bike workout combined with watching a video. Lightweight exercise bikes are installed in the gym so that their wheels spin in one place. Despite this, trainees get a feeling comparable to a bicycle ride in nature. And all thanks to a large screen hanging on the wall, on which various video landscapes float, replacing each other. Resist ball Resist ball is a fun and absolutely safe type of aerobics using special multi-colored inflatable balls of various sizes (some of them reach 1 meter in diameter) helps to correct the figure, develops coordination and flexibility, helps to correct posture and strengthen cardiovascular and respiratory systems. Trekking Trekking - group interval training on treadmills. The training effect is achieved by changing the angle of inclination and speed of the treadmill. The lesson is ideal for students of any level of preparedness due to the special "Break point" test (which is based on the definition of their own top speed). Workout will do and lovers of walking, and lovers of running, because. The program has been specifically designed to train runners and walkers at the same time. Aqua aerobics Aqua aerobics is a special kind of physical activity, when all the muscles work at the same time. Classes take place in the pool, when performing exercises, water resistance is overcome. Water is an excellent medium for body-strengthening exercises, as it creates additional resistance and at the same time does not injure the joints, muscles and bones. Water aerobics strengthens the body, improves flexibility, stretches muscles and ligaments, burns extra calories, and successfully recovers from injuries. Classes in the water are suitable for absolutely everyone, regardless of age, weight and physical form are recommended for pregnant women. Unlike terrestrial types of fitness, there are no contraindications. Callanetics Callanetics is the most versatile gymnastics for today for all ages, builds and characters. Your muscles need to tone, stretch and relax, and your mind needs the right direction of thought. Usually it is difficult for a person to decide which gymnastics is more useful for him. You will have to figure out what is best for you. Maybe you are so physically advanced that a bodybuilding complex will suit you. Or you are so active and young that aerobics or fitness will be ideal for you. Or you are seriously passionate about the East, and it will be much more interesting for you to master yoga or any oriental practice. Callanetics includes exercises that develop absolutely all muscle groups - legs, buttocks, hips, arms, shoulders, back, abdominals. There is not a single part of the body that would not be included in the work. Moreover, this gymnastics compares favorably with others in that it includes stretching and static exercises. They activate the deep muscles, the very ones that we do not use in everyday life. It is rightly argued that such exercises for one hour are equal in effect to seven hours of shaping or a day of aerobics. A-Box A-box combines, at first glance, completely unrelated areas in fitness - aerobics and martial arts. The founder of this trend is the ex-world champion in contact fight Yvonne Lin, who later devoted herself to aerobics. Using elements various kinds martial arts, the clarity of movements, the ability to develop coordination, endurance, strength and speed of reaction - all this also attracts men in A-boxing. Pilates Pilates is a safe, non-impact exercise program that allows you to stretch and strengthen your major muscle groups while also taking care of smaller, weaker muscles. The Pilates method combines the best of Western and Eastern methods. Pilates develops joint flexibility, ligament elasticity, strength, intermuscular and intramuscular coordination, strength endurance and mental qualities, but the main difference between Pilates and all other types is the possibility of injuries and negative reactions reduced to almost zero. Pilates best fitness for pregnant women and young mothers. Yoga Nowadays, the most popular type of body strengthening technique is one of the oldest health practices - yoga. Fitness yoga (fitness yoga) yoga for everyone. What distinguishes it from other forms of yoga is that it directly and unpretentiously gives the body of everyone a magnificent tone; and especially it serves those who professionally or amateurly lead an active life. Fit yoga is all about movement, beautiful music, soft light and stimulating scents. It combines elements of hatha yoga with traditional classical choreography exercises (for dancers), muscle stretching exercises, and together this maintains muscle tone, develops flexibility, improves well-being and physique. Running Health running is the simplest and most accessible (technically) type of cyclic exercises, and therefore the most massive. According to the most conservative estimates, more than 100 million middle-aged and elderly people on our planet use running as a health remedy. The jogging technique is so simple that it does not require special training, and its effect on the human body is extremely high. Taibo Tai-bo is energy, strength, endurance; combat movements (boxing, karate and taekwondo) in the style of aerobics with energetic music. Taibo does not provide for a contact fight, so there is practically no risk of injury. Tai Bo is a young and very popular type of fitness training. By the way, experts have calculated that 1 hour of classes in terms of energy costs corresponds to a 10-kilometer race on the track. Tai chi Tai chi - ancient Chinese gymnastics. The tai chi exercise system consists of two parallel processes - physical exercises and meditation. Each movement of this gymnastics turns into its opposite. Tilts and turns are subject to the principle roundabout; tai chi way - slow, smooth, continuous movement. All movements are performed smoothly and harmoniously. Aerobics competitions... Traditionally, the most stubborn struggle at international competitions takes place between representatives of such countries as Russia, Romania, Spain, Bulgaria, Japan, Korea, Chile, Italy, France, China, Brazil, New Zealand, etc. The Russian team since 1995 participates in all official international competitions. From 1995 to 2004, our athletes won 4 gold, 5 silver and 6 bronze medals at the World Championships, 1 gold, 2 silver and 1 bronze medals at the European Championships, and 1 gold, 2 silver and 2 bronze medals at the World Cup Finals . For many years on the world stage, there was no equal to the Russian duo of Honored Masters of Sports Tatyana Solovieva and Vladislav Oskner, who became world champions four times, twice European champions and World Games and were multiple champions of Russia.

Improving aerobics is one of the means of improving physical culture. Aerobics can be available to people who move around
in a wheelchair
Aerobic exercise reduces the risk of heart disease and
vessels
Aerobic exercise increases blood flow
improves the functioning of the abdominal organs.
Aerobic exercise relieves mental
overvoltage, strengthens the nervous system.
In aerobics classes, muscles and the brain begin to work together
work.
A person doing aerobics improves his
hormonal background and stimulates metabolic processes.

Dr. Kenneth Cougar Cooper is an American health FC specialist.

famous american doctor
Kenneth Cooper developed the system
wellness
exercises
for
mass
use,
which he called aerobics.
The basis of the training methodology
lie
laws
buildings
And
functioning
organism
human, including the sphere of higher
nervous activity.

Organizational and methodological directions of aerobics

Treatment and rehabilitation
adaptive
(LRFC).
direction (AFK)
Recreational
direction (RFK).
Conditioning and preventive
direction.

Types of recreational aerobics:

Rhythmic gymnastics
Basic aerobics
Fitball aerobics
Step - aerobics
Stretching
Shaping
Wellness aerobics for wheelchair users

Rhythmic gymnastics is a traditional type of gymnastics of a health-improving and developing orientation, based on the subordination of motor

Rhythmic gymnastics is a traditional type of gymnastics of a health-improving orientation, based on the subordination of motor
actions to the musical accompaniment that sets the rhythm and tempo.
movements of individual parts of the body,
type of flexion and extension, rotation
and rotations (with larger or smaller
voltages), swings;
types of walking and running, jumping and
jumping;
elements of floor exercises
rhythmic gymnastics;
dance and choreographic
elements.
And

Rhythmic gymnastics develops:

MUSICAL DEVELOPMENT:
Musicality - the development of the ability to perceive music, feel its mood and character, understand it
content.
Musical ear, sense of rhythm.
musical memory.
DEVELOPMENT OF MOTOR QUALITIES AND SKILLS:
Agility, accuracy, coordination of movements
Flexibility, plasticity
Endurance training, strength development.
Ability to navigate in space.
Enrichment of motor experience with various types of movements
DEVELOPMENT OF CREATIVE IMAGINATION AND FANTASY:
Development of the ability to improvise
DEVELOPMENT OF MENTAL PROCESSES:
Development of perception, attention, will, memory, thinking.
Development of the emotional sphere and the ability to express emotions

Basic aerobics

Basic aerobics is a series simple exercises, the execution of which
allows you to develop flexibility and a sense of balance, improve posture and
muscular corset. All this happens with minimal effort.
spine. All classes take place under rhythmic music, which is excellent.
stimulates the work of the cardiovascular and respiratory systems, is
a good way to cheer up and improve the body.

As a result of constant training in basic aerobics:

Increased mobility during each
day.
Development of muscles, endurance and plasticity.
Improves the digestive system
circulation, as well as cardiovascular
system.
Changes in the amount of subcutaneous fat.
Develops sense of rhythm and coordination
movements.

FITBALL-AEROBICA is a direction of health-improving aerobics, where elastic bands act as the main projectile for performing exercises.

FITBALL-AEROBICA is a direction
health aerobics, where as the main
projectile for performing exercises
elastic balls of different sizes.
The history of fitball began in Switzerland, where in the 50s
years of the last century, the Swiss physiotherapist Susan Kleinfogelbach proposed
do ball exercises
rehabilitation gymnastics for patients with cerebral palsy.
The high efficiency of the proposed method led
to the fact that the range of application of exercises with the ball
has expanded significantly and is still in use today.
as a means for the rehabilitation of people with injuries
musculoskeletal system and problematic
joints.

FITBALL AEROBICS

IN
result
analysis
And
generalizations
Numerous studies have determined that
fitball aerobics
has
big
wellness
potential,
with the possibility of influencing:
musculoskeletal system.
formation of correct posture.
respiratory, cardiovascular, nervous
systems.
treatment of scoliosis, osteochondrosis, kyphosis.
pelvic organs.
gastrointestinal tract (normalization
intestinal peristalsis).

Fitballs allow you to individualize the therapeutic and educational process, to carry out the prevention of flat feet, to correct violations

Fitballs allow you to individualize the treatment and educational
process, prevent flat feet, correct
violations of posture without the use of special rollers and
fixtures.
Just sitting on the ball with the right posture
good for correct posture.
When performing exercises lying on the ball, the most
small and deep muscles needed to hold
body in a given position.
Exercises while sitting on a ball train the muscles of the pelvic floor,
align the "oblique" position of the pelvis.
In addition, classes with fitball develop all
motor abilities: flexibility, strength, speed,
endurance, agility

Step aerobics - a type of aerobics using a special step platform that allows you to perform basic movements, coupled with steps and

Step aerobics is a type of aerobics using a special step platform that allows you to perform basic movements coupled with
steps and jumps on it and through it in various directions
Step aerobics was invented by fitness instructor Gina Miller. After
suffered a knee injury, she daily
exercising on the steps of the porch
own home. The exercises turned out
so effective and invigorating that
grew into whole complexes, which
successfully used for healing,
prevention, treatment and weight loss.

Step aerobics is used:

for prevention and
treatment of osteoporosis and
arthritis.
to strengthen muscles
legs.
for classes in
restorative
period after
transferred
illness or injury.

Step aerobics classes:
harmoniously developed body.
excellent posture.
beautiful, expressive and precise movements.
strengthens respiratory, cardiovascular
muscular and nervous systems
normalizing blood pressure.
activity of the vestibular apparatus.
all exercises in step aerobics are aimed at
heart muscle training and the development of a better
movement coordination.

Stretching is a type of aerobics that involves stretching the muscles.

This kind sports techniques takes its toll
origin in Scandinavia, namely in
Sweden. Translated from English, the word
"stretching" means "stretching".
Thus, the meaning of doing in
within the framework of the methodology we are considering
exercise is about healing
organism through the exercise
stretch marks.

As a result of constant stretching:

the tension of the psyche decreases, calming it down;
maintaining muscle flexibility and elasticity;
decrease in the rate of muscle aging
body;
the body becomes more flexible, posture
becomes beautiful;
improves circulation and improves
supply of nutrients to organs;
relieves heaviness, pain and other discomfort in
muscles due to stress and fatigue
psyche;
Stretching at the end of your workout
calm down and return to original
position muscle fibers.

Shaping is an effective tool for improving health and improving the physique of people of all ages.

The main developer of the shaping system is I.V.
Prohortsev, a physiologist from St. Petersburg,
He combined the exercises
aerobics and athletic
gymnastics.
While shaping
intensity of physical
load is dosed strictly
individually. For shaping
characterized by strict medical
condition control
physical development

Shaping is a science-intensive complex health-improving system that provides for the harmonious development and improvement of a person.

Shaping combines sports activities with diet and massage, and
as well as psychological training.

At regular classes shaping:
The total volume of blood increases so much that the possibility of oxygen transport improves, and
therefore, a person shows greater endurance during strenuous physical activity.
Lung volume increases, and some studies have linked the increase in lung volume to
higher life expectancy.
The heart muscle is strengthened, better supplied with blood.
High-density lipoprotein content increases, cholesterol level decreases, which
reduces the risk of developing atherosclerosis.
The skeletal system is strengthened.
Shaping helps to cope with physical and emotional stress.
Efficiency increases.
Shaping is a real way to lose weight or maintain normal weight.

Aerobics can also be accessed by wheelchair users.

Wheelchair users aged 19 to 64
years of age should devote at least 150 minutes to
a week of aerobic activity and exercise
two or more muscle-strengthening exercises
once a week.
Bruce and Andrea King created a unique
method of physical exercises "Aerobics for
chair for everyone.
Properly selected and dosed
exercises are powerful affections,
addressed to different parts of the CNS.

Aerobics classes solve a whole range of tasks:

Development of strength and flexibility, improvement of mobility
joints.
Improving motor, visual and other types
memory through a combination of different
coordination plan of movements aimed at
memorization, storage and reproduction
motor actions.
The organization of movements is not only spatial, but
and musically, subordinating them to a certain rhythm.
When learning exercises, processes are turned on
comprehension and internal pronunciation of what
man must do. As a result of this, new
combinations of movements also act as
thinking.

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Aerobics is a type of physical training where special movements are performed to music. Aerobics has a strengthening effect on the cardiovascular and respiratory systems, helps to lose weight and improve the figure. The best prevention for many diseases is indeed regular aerobic exercise. They make the heart and blood vessels constantly work, adapting to increasing loads. That's why the cardiovascular system A trained person works smoothly and efficiently, providing oxygen to all organs and tissues of the body. At the moment, there are about 40 different areas of aerobics, these are: pump (power aerobics with a mini-bar), step (classes on a special platform), aqua (exercises in water), jazz size (dancing to jazz rhythms), slide (sliding on a special track), callanetics (muscle strengthening and fat burning).

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At the turn of the 19th-20th centuries, a direction in gymnastics was formed, associated with the name of the French physiologist J. Demeny. His system of physical exercises was based on the leading importance of rhythm and harmony of movements, on the rhythmic alternation of relaxation and muscle tension. Gymnastics J. Demeny is based on natural movements, it is alien to admiration for form in the name of principle. J. Demeny attached great importance to the development of dexterity and flexibility. J. Demeny had many followers, including B. Mensendik, who developed women's functional gymnastics. Its main tasks were: strengthening health with the help of hygienic gymnastics, developing strength, and education. A significant increase in the popularity of rhythm began at the beginning of the 20th century. It is associated with the name of E. Jacques-Dalcroze. He owns the discovery of a sense of rhythm in the physical activity of man. He was the first to use the term "rhythmic gymnastics". He managed to create a kind of musical notation of movements.

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In the 70s, such a form of recreational physical activity appeared as aerobic dances, the founder of which is J. Sorensen. The aerobic dance program includes rhythmic running, jumping, tilting, swinging, as well as many dance steps and movements. The term "aerobics" was first introduced by K. Cooper in 1960. Its origin comes from the word "aerobic", that is, going with the participation of oxygen, which has a physiological basis. Modern aerobics is not a new type of physical culture that has appeared in our days.

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Dance aerobics Dance aerobics (dance) strengthens muscles, especially the lower body, stimulates the cardio - vascular system, improves coordination of movements and posture, burns excess weight. A large load falls on large muscle groups, especially in the lower body. Typical for these types of aerobics is the use of various dance movements to the music corresponding to a particular style of dance. This type of aerobics includes: funk aerobics, city jam, hip hop (hip hop), latin aerobics, modern jazz, afro-jazz and others.

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Step aerobics Step aerobics (step) serves for the prevention and treatment of arthritis, osteoporosis, recovery from knee injuries and for strengthening muscles. Dance classes are held using a special platform (step). It must be climbed and lowered to the rhythm of the music, combined with the usual dance movements. The height of the steps is usually 15-30 cm. There are about 200 ways to get on and off the platform. The movements in the step are quite simple, so they are quite suitable for people of different ages and levels of fitness. They perfectly improve the figure, especially the shape of the legs, hips and buttocks.

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Slide aerobics Slide aerobics (slide) is a power type of aerobics. During classes, special shoes are put on, and they slide along a special smooth track 183 cm long and 61 cm wide, performing exercises that resemble the movements of a skater, skier or roller skater. Slide aerobics strengthens the cardiovascular and respiratory systems, muscles and joints. The most optimal type of aerobics for women who want to get rid of fat deposits in the thighs.

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Pump aerobics Pump aerobics - power aerobics with a mini-barbell weighing from 2 to 20 kilograms. Performed non-stop for 45 minutes, to rhythmic music. Dance elements are excluded from it. Instead of them - various presses, inclinations and squats. The training effect of barbell aerobics is undoubtedly very high, but it is recommended only for physically fit people.

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Kick aerobics Kick aerobics is a special program called KIK (cardio-intensity-condition), which allows you to train and improve the main indicators of the body's fitness level: general and strength endurance, muscle strength and flexibility, agility and coordination. The new program takes into account the age and different levels of preparedness of users. Using the possibilities of this program, now it is not difficult to build a sufficiently intensive lesson for both beginners and experienced students.

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Tai-kick Tai-kick is a workout that combines the now popular tai-bo with high-intensity rope exercises. Tai kick allows not only to quickly achieve a training effect, but also to learn the techniques of hand-to-hand combat. Especially recommended for those wishing to achieve maximum effect when burning subcutaneous fat deposits.

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Spinning Spinning is a fun, dynamic bike workout combined with watching a video. Lightweight exercise bikes are installed in the gym so that their wheels spin in one place. Despite this, trainees get a feeling comparable to a bicycle ride in nature. And all thanks to a large screen hanging on the wall, on which various video landscapes float, replacing each other.

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Resist ball Resist ball is a fun and absolutely safe type of aerobics using special multi-colored inflatable balls of various sizes (some of them reach 1 meter in diameter) helps to correct the figure, develops coordination and flexibility, helps to correct posture and strengthen cardiovascular and respiratory systems.

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Trekking Trekking - group interval training on treadmills. The training effect is achieved by changing the angle of inclination and speed of the treadmill. The lesson is ideal for students of any level of fitness due to the special "Break point" test (which is based on determining your own maximum speed). Training is suitable for both walking and jogging lovers, because. The program has been specifically designed to train runners and walkers at the same time.

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Aqua aerobics Aqua aerobics is a special kind of physical activity, when all the muscles work at the same time. Classes take place in the pool, when performing exercises, water resistance is overcome. Water is an excellent medium for body-strengthening exercises, as it creates additional resistance and at the same time does not injure the joints, muscles and bones. Water aerobics strengthens the body, improves flexibility, stretches muscles and ligaments, burns extra calories, and successfully recovers from injuries. Classes in the water are suitable for absolutely everyone, regardless of age, weight and physical form, and are recommended for pregnant women. Unlike terrestrial types of fitness, there are no contraindications.