Aerobics with Yulia Sinyagina for beginners (video lessons)

The benefits of doing aerobics at home

There are many benefits of aerobic exercise that affect your health and overall well-being. Some can be listed:

Vigorous movement exercises lead to an energetic and cheerful rhythm of life.
The benefits of aerobics also include reducing stress and improving mental health. Due to increased production of endorphins in the brain. The study found that people who did 30-40 minutes of aerobic exercise several times a week scored 47% lower on a depression survey after twelve weeks.
Constant training of the heart and lungs, which ultimately leads to their stable functioning.
Reducing blood pressure, heart rate, and, consequently, the risk of stroke or heart attack.

Is it better to train in the morning or evening?

The best time to exercise depends on your habits, as well as other factors including lifestyle, work, family and your personal body clock. Each exercise regimen has its own advantages and disadvantages. Remember that you need to exercise when you get satisfaction from it.

Who is better to exercise in the morning?

Are you a morning person or a night owl?

If you are a morning person , then it is best to start exercising in the morning . You will be able to devote more energy to sports, and thanks to this you will feel fresh and energetic. The body will produce endorphin (the hormone of happiness), and the workout will start your metabolism, and a good mood will accompany you all day long .

It also makes it less likely that you'll forget or skip your workout during the day. One of the best things about morning aerobics is the feeling that you've already done at least one thing you planned to do and can spend the rest of the day doing even more enjoyable things. However, morning training also has its disadvantages.

Exercising early in the morning , whether on an empty stomach or after a light breakfast, can leave you feeling tired . The body has a lower temperature in the first half of the day, so make sure you warm up and stretch thoroughly before you begin to reduce the risk of injury during your workout.

Who is better to train in the evening?

You can really enjoy evening exercise because it is probably the final activity of the day. Evening aerobics classes at home are very relaxing . You can exercise without worrying about what awaits you at work an hour later. If you go to the gym, then in the evening after work you will find a large number of people and queues for the exercise equipment.

The disadvantage of evening exercise is that after a long hard day at work, you may not be able to complete the exercise 100%. Because your body will be restless after physical activity, you may have trouble sleeping , especially if you exercise late in the evening. And if your main goal is to lose weight, evening cardio is not as effective as morning cardio.

What not to expect from classes

Aerobics really has many benefits.
But there are also minor drawbacks. For example, exercise will not help you build muscles and get sculpted abs. During exercise of any direction, the muscles will not receive sufficient load in order to acquire the required volume. Therefore, if your goal is to gain muscle mass and get fit, go to the gym. You won't be able to lose weight by exercising while eating fast food and soda. Of course, the technique does not require you to follow strict diets, but to lose weight it is best to stick to proper nutrition

It is important to eat at least 4-5 times a day (three main meals and 1-2 snacks), and give up your favorite unhealthy foods (fatty, smoked, fried, sweet, flour). Replace cookies and candies - with sweet fruits and dried fruits, honey, sausage and sausages - with baked chicken breast, and the result of your exercises will be even more effective

If your goal is not losing weight, but staying in shape, and there are no extra pounds as such, you can leave your diet the same

It is very important to maintain water balance, drink at least two liters per day. During training, you can and should also drink clean, still water.

Another drawback is that by doing aerobics, you will not acquire the skills of a professional dancer. But at the same time, classes will help you improve your physical fitness and give you an excellent start in order to move on to professional dancing, if you wish.

Why is aerobics a great solution for losing weight?

Want to get rid of fat? There is an exit!

With aerobic exercise, weight is lost . Aerobic exercises are important for obese people: fat burning occurs due to a calorie deficit. You lose more calories than you gain. To maximize the benefits of aerobics, eat right. Eat more vegetables, fruits, cereals. It is necessary to limit sweets, flour, and fried foods - then the benefits of aerobics will be more noticeable. Half an hour of running can burn about 300 calories.

Aerobic exercise, which is generally known as cardiovascular exercise or fat-burning exercise, is the rhythmic movement of more than one muscle group in the body.

Losing weight, burning calories, getting a flat stomach are some of the factors that come to mind when we want to exercise and stay healthy and beautiful.
Nowadays, aerobics has come to the forefront as the best set of exercises that allow you to lose weight and keep your body fit and slim.

What is aerobics and why is it needed?

Aerobics is low or moderate intensity aerobic exercise. General or dance exercises are combined into a complex lasting 40–60 minutes. The lesson takes place in several stages accompanied by special music. All modern aerobics lessons with Yulia Sinyagina begin with a warm-up, followed by an aerobic phase. The workout ends with exercises at a moderate pace.

Rhythmic gymnastics not only promotes weight loss, but also improves health. For example, an untrained person breathes frequently, gets tired quickly and eats a lot in the hope that vitamin-rich food will help him get rid of weakness and drowsiness. However, his body does not know how to use what it receives: the heart and blood vessels do not perform their functions 100%, and the cells do not receive the necessary substances.

It is the adaptation of the heart and blood vessels to increasing loads that makes the cardiovascular system work smoothly. A trained person sleeps well and recovers faster. Therefore, aerobics is a great way to slow down the aging process and stay active and alert longer!

How intense should a workout be to burn calories and lose weight?

Moderate-intensity aerobic exercise is recommended to improve your overall health and fitness. However, if you have not exercised for a long time, then it is better to start with short workouts . Later, you can switch to moderate-intensity exercises, which are equal to, on average, 30 minutes.

You can use your heart rate as a guide during exercise . Before training, feel the pulse on your arm or neck and count how many beats you have in 10 seconds. This is your resting heart rate. During training, go to the march and do the same. Moderate intensity exercise increases your heart rate by 55-70% of normal. A more vigorous workout will correspondingly increase your heart rate even more.

Aerobics at home: arguments for and against

Beginners who have never played sports have a hard time with their first gym sessions with a trainer. Undoubtedly, the atmosphere is motivating, but if the training takes place in a group, the trainer will not adapt to each participant. But at home, everyone can choose the optimal program from Yulia Sinyagina’s video lessons.

Benefits of doing aerobics at home:

You can change the pace, difficulty and duration of the lesson at your discretion;
no bulky expensive equipment required;
no need to adapt to classes in the gym and waste time getting to it;
It's easy to learn a complex movement by watching it several times.

The only significant disadvantage of studying at home is that there is no one to point out mistakes. Therefore, at first it is better to focus on the correct technique rather than on the rhythm.

How to do aerobics correctly?

You can do aerobics yourself at home. You don't have to go to the gym for this. The main thing is to do aerobic exercises regularly and watch your diet . For this purpose, it is best to get yourself a notebook or simply leave notes on a large sheet of paper in a visible place, where you need to note all your training and achievements. Then it will be easier to cope with mother laziness.

Here are some simple exercises to get you started:

Stair training . If you live in your own home or have the opportunity to use a public staircase, do it! Walk up and down the stairs for 15-20 minutes . Later you can increase this time to 30 minutes. This is a great warm-up exercise. Just make sure you maintain a steady pace.
Kickboxing or tai bo. A set of aerobic exercises that burns 860 calories in 1 hour. It's also a great cardio workout.
Power yoga. Strengthens abdominal muscles, helps reduce weight . Tones the muscles of the hip joint. An added bonus is meditation techniques, which are known to relieve stress.
Jumping. The training is quite intense. There is a risk of getting out of breath and tired quite quickly without getting the desired effect. There are also many health restrictions.
Hula Hup. A sports waist band that most of us have been familiar with since childhood.
Burpees. A difficult exercise, but effective. Includes the elements: squat-push-up-jump. This kind of aerobics exercise at home for beginners will certainly bring results - you will feel your muscles!
Run in place. This is another popular aerobic exercise that increases your heart rate and improves your metabolism. Run in place and burn calories.
Jumper. One of the simplest exercises you can do at home. This is a great aerobic exercise to warm up. You will sweat a lot doing this exercise. And, in turn, you lose weight. The exercise is a jump with legs spread to the side and arms swinging.
Slider. Stretch your arms out in front of you while lying on your stomach on the floor. crawl quickly . Remember that your hands do most of the work. The body should remain straight. One approach: 45-60 seconds. If there is little space, you can turn around and crawl in the opposite direction.
Boxing. This is a full body aerobic workout. Great for losing weight and developing fighting skills.
Dancing. Whether it's Zumba or belly dancing, the effect is always positive with regular training.

Open aerobics lesson

1. Construction

2. Greeting. Discussion of the purpose and objectives of the lesson

3. Warm-up

» Local (isolated) movements of body parts and movements for large muscle groups

3.1. Head turns, shoulder circles, foot movements.

3.2. March

– walking in place, r.r. 1-2 – circle with hands from bottom to top; 3-4 – repeat.

3.3. Step touch

– I.p.
– closed stance, 1) step with the right to the side, 2) put the left to the right on the toe, 3-4) the same, but in the other direction; r.r. – Frontlaterals
– raising hands forward, I.p.
– arms below, 1 – without bending your arms, raise them forward to shoulder level, 2 – IP, 3-4 – the same; – Sidelaterals
– raising hands to the side from I.p. – arms below, hands inward, 5 – without bending your arms, raise them to the sides to shoulder level, 6 – return to IP, 7 – 8 – the same.

3.4. Open step

– open step, 1) step with the right in place, 2) half-squat on the right with a half-tilt to the right, left side on the toe, center of gravity on the right, 3-4) the same in the other direction; r.r.
– I.p. hands on the belt - 1 - left forward downwards, 2 - i.p., 3 - right forward downwards, 4 - i.p., 5 -
left up to the right, 6 - i.p., 7 - right up to the left, 8 – i.p.

3.5. Heel touch

– touching the heel to the floor, i.p.
– stand legs apart, 1) right cross forward on the heel, 2) I.p. 3-4) the same on the other leg; r.r. – bicepscurl
– I.p. arms bent, elbows down, hands in fists.

Straighten your arms lengthwise, keeping your elbows slightly bent; bend your arms again.

3.6. Toe touch –

touching the toe to the floor, 1) right cross forward on the toe, 2) I.p. 3-4) the same on the other leg; r.r. – I.p. arms bent, elbows down, hands in fists. Straighten your arms up; bend your arms again.

3.7. Leg curl

– entanglement of the shin, r.r.
butterfly
– I.p. arms bent to the sides, forearms up, hands in fists. 1 – maintaining a vertical position, arms forward, palms facing you, 2 – i.p.

3.8. Grepewine

– I.p. – closed stance, 1) right step to the side on the heel, 2) left cross step from behind, 3) the same as for 1 count, 4) jump (jump from two legs to two), r.r. 1 – both up, 2 – down, 3 – to the sides, clap your hands in front of you

Stretching

– exercises to develop flexibility. Isolated movements for the thigh and calf muscles.

1. I.p. – legs wider than shoulders. 1 – lunge to the right side (the right leg bends at the knee, the left remains straight), left hand down – touch the foot, right back and up; 2 – change the position of your legs. Next: 1-4 – two springs on the right leg; 5-8 – on the left leg, r.r. on the thigh 1-8 – 8 springs on the right leg 1-8 – 8 springs on the left leg

2. I.p. – legs wider than shoulders. 1 – lunge to the left – shift the body weight to the left leg, extend the right leg, r.r. up, turning your torso to the right 90 degrees, move your body weight onto your right leg, straighten your left leg, move into a forward lunge position. Same thing in the other direction

3. I.p. – the right leg is bent at the knee joint at an angle of 90, the left leg remains straight at the back; hands on the right thigh, 8 springing movements, the same on the left.

4. I.p. – the same, but we rest our hands on the floor on both sides of the right foot 1 – straighten the right leg at the knee, 2 – i.p. , 3 – lower your left knee to the floor, 4 – i.p. The same for the left leg.

5. I.p. – standing bent over, right leg in front, left leg behind at a distance of one step. Transfer the weight of your body to your left leg and sit down on it without lifting your heel from the floor, your right leg straight. 1-2 – lift the right toe up, fix the position of the toe up, r.r. pull the toe towards you 3-4 – i.p. The same on the other leg.

Who should not do aerobics?

Aerobic exercise is recommended for almost everyone, regardless of age, however, there are people for whom sports are not recommended. If you are at risk for cardiovascular disease or have injuries to bones, muscles or joints, consult your doctor before starting aerobic exercise. In addition, women over the age of 50 need to be careful when choosing exercises and their intensity.

It is recommended for any person to gradually increase the rhythm and intensity: you should not immediately put all your strength into the first workout.

Clothes and shoes

It is very important to choose comfortable clothes , otherwise discomfort and irritation will be constant companions. Here are a few important nuances that need to be observed:

It is better to choose spacious and comfortable clothes

Aerobics clothing should be loose to allow room for airflow to circulate. The main thing is that you feel comfortable in the clothes you wear. If you wear tight clothing, your movement will likely be limited, making the exercise ineffective. It is better not to use synthetic clothing, because... it may increase body temperature. The layer of clothing touching your skin should be moisture-absorbent .

Shoes are also extremely important for a quality workout. The feet, ankle, and lower extremity are critical to coordination. Aerobics and step aerobics classes require significant stress on your feet, so choose high-quality shoes with shock-absorbing soles. Before purchasing shoes, gently bend the sole of the shoe. The front of the shoe should flex with slight resistance.

How often should you exercise?

A person who does not have problems with the cardiovascular system is recommended to exercise several times a week for half an hour, without warming up at the beginning and end of the session.

When working, the heart and lungs will work with particular intensity for quite a long time in order to get the effect of aerobic exercise, but at the same time not harm yourself. If you are out of breath, but are still able to speak, this is an indicator of an acceptable load. You need to increase the load gradually.

If the lesson lasts half an hour including warm-up, then you exercise intensively for 10 minutes out of thirty. After a week, increase to 15 minutes , then to 20 minutes, and so on until you feel sufficiently prepared. Make sure you feel your body. It is normal for the muscles to get tired, but when there is pain in the joints, cramps, and breathing is interrupted, then rest and think, maybe this time is enough.

Feature of the technique

Aerobics for weight loss is a form of fitness that became popular in the late 80s. But even today it does not lose its relevance, helping hundreds of people find beautiful seductive forms. Technological progress allows you to practice this sport without even leaving home, watching video lessons and repeating all the movements.

Studies have been conducted more than once on how aerobics affects the human body, and each time scientists have come to the conclusion that regular exercise has a beneficial effect on both well-being and external attractiveness. Classes also help:

Increase the body's endurance, especially to physical activity.
Improve blood circulation in all organs and systems, establish oxygen supply to every cell.
Lose weight in a short period of time, which will not come back later.
The individual's immunity and resistance to seasonal viruses and colds increases.
Exercise becomes an excellent prevention of the development of diseases of the cardiovascular system.
Increases resistance to stress and nervous tension.

Those who practice aerobics lessons every day always look young and beautiful, stand out in the crowd with a positive mood and active lifestyle. And this is an important reason to try this sport or include some elements in your program.