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Степ движения: учимся самым простым связкам

степ движения тренировка

Разучиваем два упражнения на степ платформе. Первое упражнение дает упор на ноги, спину и плечи, а второе упражнение – дает нагрузку на мышцы живота, т.е. делает пресс.

Приступая к выполнению упражнений сначала нужно размяться, а в конце сделать заминку – потянуть мышцы.

Выполняем первое степ движение

Начинаем упражнение с исходного положения: в руки возьмите гантели до 2-х килограмм, ноги стоят на степе.

Выполняем:

Сначала ставим левую ногу на пол в бок степа, делаем присед, правую  руку с гантелей тянем к левой ноге, как бы по диагонали.

упражнения на степ платформе

Затем поднимаем правую руку вверх и отрываем левую ногу от пола, давая нагрузку на правую ногу, которая зафиксирована на степ-платформе.

Степ движения для похудения

Выполняют упражнение в 3 подхода по 12 раз каждый. Затем меняем сторону и ногу соответственно.

Выполняем второе степ движение

Упражнение выполняется сидя, поэтому исходным положением будет: сидя на краю платформы, положите руки за голову.

Еще можете взять гантельку и держать ее руками за головой.

Локти расправлены. Любую ногу вытяните, чтоб она была параллельна полу. А вторую ногу согните в колено и прижмите к груди.

Делаем:

Сгибаем ногу, что была прямая, а локоть по диагонали тянем к согнутой ноге. Упражнение похоже на «велосипед».

Степ движения для стройности

При выполнении почувствуйте как тянуться мышцы пресса. Такое упражнение делают в 3 подхода по 16 раз каждый.

Этот же комплекс можно делать не только на степе, но и в обычной аэробике или зарядке. А аэробика для похудения включает много упражнений для пресса и ног, и есть даже с гантелями.

Смотрите видео упражнений и движений степ, выполненных на платформе.

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