15 best exercises with a step-platform for weight loss – how to study at home?

Exercises on Step Platform will help you quickly get rid of superfluous and strengthen the thighs and buttocks! How to do on the platform? 15 best exercises with step platform for slimming at home and video lessons – on Lady-Magazine.Com

Exercises with a steppa platform are currently gaining popularity. Step – platform is a fitness simulator that helps relieve extra kilograms, bring muscles into tone and improve the work of the heart. Classes on the step – platform imply dance movements with music.

In order to make this type of fitness, you do not need much space. Turn on rhythmic music and follow the following exercises.

Attention, classes on the step – platform have a number of contraindications, consult your doctor!

Workout

In order to proceed with the exercises, you need to warm up well, without it is high likely to get injured.

Workout lasts at least 10 – 15 minutes.

• Movements begin on top-down, for example, turning the head left – right, the rotation of the shoulder joint, small spins, stretch marks.
• Next – you can firm in place five minutes. It is necessary to step so that the hand goes towards foot, it’s like a march.

Video: Exercises with a step-platform for weight loss

Exercise 1 – Baisik-step

This exercise reminds walking on the stairs.

• Step one foot on the step platform, then another, and go down in the same order.
• After 3-5 minutes, change the legs. Exercise is done in a rapid pace.

The following option Baysik Stepa is complicated:

• Stand right in front of the step platform, hands on the belt.
• Make a step with my left foot on the platform. Raising the left hand to the right shoulder, then lower the leg first, then – your hand and repeat this exercise with the right foot and right hand.

After you get used to this exercise, you can complicate the task of dumbbells or weights.

Exercise 2 – step-up

Exercise is not heavy, it can be performed between intense movements, giving relaxing to some muscle groups.

• Put the right foot on the step-platform, then the left foot on the sock and lower the left left, because – right.
• Exercise with one foot is performed from three to five minutes, after which the leg changes.

During the exercise, keep the body directly, do not begnet, make a step with a full foot. Watch the heel do not hang.

Exercise 3 – step-knee

• Put the right leg on the platform, and the knee of right legs pull up to the stomach. For equilibrium it is allowed to tilt a little ahead.
• The knee should be tightened so that the leg is looking straight, not left or right.

Exercise 3-5 minutes, then change your leg.

Exercise 4 – Basic-Over

Source position – legs on the width of the shoulders.

• Start the movement of the right leg, raising it on the platform, put her left leg to her.
• Go away from the platform to the other side of the right foot, then – left.
• Turn the case and make a similar movement.
• Return to the original position and repeat the move for a few more minutes. Make these movement you need from 8 to 10 repetitions.

Performing an exercise, you can not descend from the platform, and jump – do the way you are comfortable.

To complicate the task, you can exercise diagonally or on the other side of the platform, which is already.

Exercise 5 – for the thighs

This exercise is directed to work with femoral muscles.

• Stand on the side of the platform so to look away from her.
• Step forward, jump with two legs, then go back to the platform.
• Next – try jumping up with two legs on the platform and go down on the other side. Repeat the same movements: step, jump, step back to the platform, jump on the platform and then, jump from the platform.

Do this exercise from three to five repetitions per face.

For complication of exercise, movement with a bit bent legs or in more intense load.

Exercise 6 – Maximum Load on Feet

Exercise is suitable for those who have high endurance, since a platform with a maximum height is used here.

• First you need to get sideways to the step platform.
• Two legs jump on it – and again jump around your axis.
• During the jump, it is recommended to do as much turns as possible to the initial position – first in one strand, then to another.
• Novice is allowed to make four turns, then three and two.

After you have mastered this exercise, make jumps on the platform on one leg, then to another.

Exercise without distracted, carefully!

Exercise 7 – Foot Intensive

This exercise must be carried out intensively.

• To start stand up on the step, put on the waist.
• Jump one foot on the floor, go back, jump off the other foot – Return back.
• When performing this exercise, you must jump as above.

If the step platform is low for you, then perform on a higher.

Before performing jumps, make sure that the floor covering is not slippery, so as not to slip and not get injured!

Exercise 8 – Jumping

• Stand opposite the step platform (narrow side).
• Start moving with the right leg. Raise the leg on the step, then the second, then, jump into the floor so that the step is between my legs.
• Then jump again and jump into the floor again.

Repeat this exercise a few times.

For complication, add hands, increase the exercise intensity.

Exercise 9 – Stretching for legs

• Stand your back to the step platform, make a step back to the right foot, put another leg on the platform.
• Hands put on the belt, the back should be straight.
• Start lowering back leg down. Bending the leg is necessary so that an angle of 90 degrees from the legs to the knee.

Repeat about 10 repetitions for each leg in 3 approaches.

Exercise 10 – with a stubborn hand

To perform this exercise, you need to get up on the side of the platform.

• One leg must be put on the platform. Legs should be parallel to each other.
• Translate body weight on that leg to which the main load will be performed. Taz to stay back.
• Hand, which is closer to the platform, rely on it and jump over the other side.
• Then you need to change the leg and repeat this exercise.

Exercise 11 – Wi-step

This exercise is performed with intensive load.

• Stop right in front of the step platform, legs on the width of the shoulder.
• Start Exercise with the right leg. Raise the right leg on the right corner of the platform, then – left on the left corner, then drop the right foot, then – left.
• When performing the exercise, socks should look at the platform side and remind the letter V.
• Exercise a few minutes and repeat on the other legs.

Exercise 12 – for stretching muscles thighs

This exercise will help you warm up the muscles of the thighs – both before the fitness classes and after.

• To do this, stand face to the step-platform. Put one leg on it and transfer the center of gravity of your body, bending and flexing another leg.
• Change your leg.

On each part it is recommended to perform this exercise for 3-4 approaches.

Exercise 13 – lying on the platform

At this stage of exercise, twisting are performed, so before execution, adjust the platform: on the one hand, put on the third level, and on the other – on the very first.

• Lie back on the step so that the head is at the first level.
• Put both legs on the platform, make your hands in the chest and make the hoist lifts 20 times slow and 10 quickly. If you do this exercise difficult, then reduce the number of times to 10.
• You need to perform twisting in 3 approaches, when lifting the body, twist and exhale.
• Then relax and perform similarly lateral twists.

Exercise 14 – push-ups with focusing from behind

This exercise is aimed at pressing.

• For pushups, it is necessary to sit on the platform, put the palms on it and push the legs forward so that the body is on the weight.
• Bend the elbows in the elbows, and at the same time omit the pelvis below to the floor. In the breath rise.
• Omit the pelvis so that he does not touch the floor. Repeat the exercise several times.
• Next – reject the left hand from Stepa and stretch to the left leg. The same repeat the same with the other hand.

Repeat actions at least 10 times.

For weight loss, you must perform these exercises more intensively and alternate with cardio loads.

Exercise 15 – push up with an emphasis before breasts

• It is necessary to get up opposite the step-platform. Source position – legs on the width of the shoulders.
• Bend and put your palms on the step. Try to keep your back straight.
• Jump and move your legs back. Self so that one line formed. Do not burn back!
• Next – jump and return the foot back closer to the step platform.
• Return your hands and return to its original position.

After performing the exercises, be sure to stretch 5 – 10 minutes so that the muscles are restored faster after training.

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