Power aerobics is a set of special strength exercises to strengthen the muscles of the neck, shoulders, back, buttocks, thighs and lower back. As a result, exercise normalizes metabolism, improves blood circulation and overall physical health.
Features of power aerobics
This type of aerobics is based on training with high loads and weighted.
The exercises are aerobic power at a rapid pace with no dance and sports pitches. The accelerated rate of exercise and alternating different types of weights are the main features of the aerobics.
During aerobic exercise power involves different muscle groups and all parts of the body, as well as a warm-up run in the aerobic mode for 7 to 10 minutes. The weights are used as rod-Pampa 10-30 kg weighted bodibary of 1-5 kg and 10 kg dumbbells.
The main power of aerobics exercises are push-ups, strengthening press, squats, lunges, tilts, and presses rolling. The main exercise program begins with the development of the legs, buttocks, shoulders, arms and back. The sequence of exercises varies, weighting and added elements.
If aerobic exercise power properly balanced, it improves posture, reduces body fat, strengthens muscles and develops plastic.
Each training takes about 50 minutes and includes:
- aerobic type workout to warm up the muscles;
- basic exercises with weights for objects;
- the final stretch of the muscles and relaxation.
Indications of power aerobics
The indications for the use of power aerobics are problems with fat and overweight, weakened muscles, incorrect posture, lack of plasticity and grace, diseases of the musculoskeletal system, metabolic disorders, stress and fatigue, flabby and sagging skin.
The benefits of aerobic power
Power Aerobics aims to improve muscle tone and weight loss. Basically, this type of exercise for people after 25 years with the problems of shape and porosity of the body, but also helps to carry out this aerobics prevention of diseases of the musculoskeletal system and obesity.
One strength training aerobics can burn up to 500 calories and work out all the muscle groups. After regular strength training burn fat and increase muscle mass, and the body becomes slim and fit.
The main advantages of power aerobics are:
- improving coordination;
- weight loss;
- strengthen the body and increase muscle mass;
- strengthen lung muscles and the press;
- prevention of cellulite and skin aging;
- relieve fatigue and stress;
- strengthening the muscles of the heart;
- improving the overall physical and mental condition.
Contraindications to exercise the power of aerobics are severe diseases of the cardiovascular system, cancer, post-operative period, internal bleeding, injuries of the musculoskeletal system, diabetes, pregnancy and lactation, mental disorders.
Gently exercise should hold people in old age, as well as the low level of physical fitness, weak immune systems, and in the aftermath of a viral and inflammatory diseases.