DIY step platform: its dimensions and purpose

Exercises on a special step platform are the most effective in matters of figure correction. Classes on this equipment can be carried out both at home and in the gym. The board takes up little space, does not require special care, and you can make it yourself. A home-made step platform completely replaces a purchased one.

The step board is a unique and very simple exercise machine that makes it possible to organize a full-fledged fitness training without leaving home if going to the gym is unavailable for some reason.

In specialized sports stores you can buy boards of various types and modifications, but their cost cannot be called cheap. Therefore, many who want to practice step at home are wondering what to replace the step platform with. The article talks about this, as well as what kind of equipment it is and what characteristics it should have.

Basic equipment requirements

The design must be calculated correctly to avoid injury during training.

Here are the main criteria that help make really good equipment

Durability . This is the most important quality, especially if the athlete is overweight. A do-it-yourself step aerobics platform, the dimensions of which are selected individually, must withstand the load and not break during jumps.

Sustainability . This setting will hold the wooden support and will not allow it to tip over, even if the trainee steps on its edge.

No slipping . The simulator must be designed so that the foot does not slip off the surface and it does not move along the surface.

General tips for choosing sports shoes

Women choose aerobics sneakers most often based on appearance, so that they fit well with their shape and look attractive. But this approach cannot be called correct, since not all shoes can protect the foot from injury and reduce the load. Here are some good tips to help you choose the right sports sneakers for your workouts:

It is better to make a purchase in the evening, when your legs are swollen, so that there is no discomfort during classes later.
There is no need to choose shoes that are designed to grow or fit, otherwise there is a risk that exercise will only bring pain, and such shoes will be a disappointment.
For those who play sports seriously, you need to choose sneakers only in specialized stores. There you can usually find shoes for your chosen area, for example, specifically for running on a treadmill.
You can check with the trainer which shoes will be more appropriate during classes. This is especially true for those who engage in corrective sports (for example, Pilates) after suffering injuries. In some serious cases, custom-tailored shoes or consultation with an orthopedist will be required.
Sneakers with laces are more appropriate for sports activities than their counterparts with Velcro, as they do not pinch blood vessels and do not disrupt normal blood circulation in the foot.

These tips should be called general, since each sport will need to take into account its own nuances in choosing sports shoes.

Support parameters

Before making a step platform, you must consider the following requirements:

The width of the surface of the board must correspond to the person’s foot so that the foot fits completely on it. A machine that is too wide will be uncomfortable when training. The best width for the equipment is 40-50 cm, depending on the height and size of the athlete’s feet;
The height of a wooden product must be selected based on the person’s physical fitness. For a beginner, this parameter should be up to 15 cm, and for more experienced athletes – up to 30 cm. Each raising of the board by 5 cm increases the load by 12%;
The length of the support is chosen based on the rule that the legs should be slightly wider than shoulder width and the feet should not hang over the edges.

The right running shoes for strength training

For workouts where the load on all muscle groups is increased and strength exercises are not needed every time, you need to select special shoes. It is important to consider the following points:

The sole should be corrugated from micropores. This will prevent slipping and secure your foot on the floor. This is very important for exercises with a barbell or dumbbells.
The bottom should be slightly wider than the top, and the sole should protrude beyond the shoe. This will allow you to maintain stability and fix the leg in a given position.
The heel frame must be rigid and durable, otherwise you can easily get dislocated during training.
The lacing is supposed to be as tight as possible and should fit snugly to the leg. In this case, you can be sure that your leg will not fidget or slip.
The cushioning in these shoes is a slight lift in the sole at the rear. Moreover, the height should not be more than 4 cm.

It is also important to take into account that the chosen model must have a high-quality dense sole so that the load on the musculoskeletal system is correctly distributed.

Regardless of what sport you have chosen, you need to be able to choose the right shoes for your activities. So that it not only allows you to freely perform exercises, but also protects the foot from injuries, sprains and dislocations, ensures free access of air and normal blood circulation in the foot.

How to make a simulator yourself

To make a high-quality step with your own hands, you need to first prepare a board 1 m long and 40 cm wide. If an athlete weighs a lot or is tall, then the size of the board is selected individually. Using a beam, all four sides and a box-shaped surface approximately 20 cm high are connected.

The horizontal board is measured and, if necessary, processed to increase its strength. All external areas of active exercise equipment are sanded. The support must be as safe as possible, so anti-slip material is attached to its surface and bottom part, which is fixed with glue or nails.

Choosing the right running shoes

Running shoes are a little different from those used in other sports. Therefore, when choosing, you should consider the following recommendations:

It is important that the sneakers do not hang loose and fit tightly on the foot, so there is no need to choose models by size. But at the same time, they should not press down or press too hard; it is better to choose the appropriate size.
There should be a small space between the toe and the big toe so that after training the nails do not get confused and there is no severe rubbing.
The right running shoes should have the toe turned up slightly. This will allow you not to notice small bumps or stones on the road.
The sole should be durable and bend well. If you rub it a little on the floor and as a result there is a line, then such shoes will wear off too quickly.
If the sole is made of foam, then you can check its quality right in the store. By pressing with your finger you need to look at the reaction; if it returns to its original position, then such shoes are suitable for training.
It is advisable to opt for models whose insoles are removable. Then, if necessary, you can dry them without difficulty.
Summer running shoes should be made of lightweight material, preferably mesh, so that the foot will breathe well. Also in the selection process, you should take into account how many classes are held per week, in what conditions they take place and whether there are individual characteristics of the foot.

Equipment for children

In order for the baby to always remain healthy, he must develop his physical abilities. A step platform for children can handle this. Aerobics on a support has a positive effect on the body, developing endurance and improving the child’s concentration. When making equipment yourself, it is worth considering its parameters: height - 10 cm, length - 40 cm and width - 20 cm. For small athletes, it is better to make the corners rounded so that the kids do not get hurt.

Aerobics is very beneficial for a person, like all other sports. To make a product with your own hands, drawings are not needed, because we have described each action in detail. The main thing is not to stop training after the first lesson, and then the result will be visible not only to you, but also to those around you.

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DIY step video

A low sports bench with which you can perform many exercises - this is what a step platform looks like. Convenient sports equipment allows you to expand the types of load on different muscle groups, perform step aerobics movements and strength training.

Criteria for choosing fitness shoes

How do running shoes that are suitable for fitness differ from others? They should secure the foot well and have a tight heel. This allows you not only to support the ankle, but also to reduce the risk of sprain or injury.

Many representatives of the fair sex buy shoes designed for men, arguing that training in them is more comfortable. However, this is a big mistake, since later they can cause many problems, because manufacturers take into account the characteristics of the male foot during the creation process. Here are some recommendations for choosing the right fitness shoes:

They should be made only from natural material so that the foot can breathe during exercise.
All attention should be directed to the sole. It should be moderately strong and rigid. It's easy to check, you just need to try to bend it a little, it should do it easily and no more than 45 degrees.
It is also important to pay attention to the heel; if there is no soft element there, then such sneakers will rub during exercise.
The main difference between fitness shoes and sneakers for other sports is the sock. If you press it, there should be no dent left.
To ensure that the foot does not suffer from stress during exercise, you should choose shoes that would reduce it as much as possible, that is, with an excellent shock-absorbing system. It’s not difficult to check: there should be air cushions and fillers available.
When choosing, you should also take into account weight, since if you are not overweight, then almost any shoe will do. But obese people need special shoes with shock-absorbing soles.

The benefits of step aerobics

Simple dance movements, typical of simple aerobics, become an effective cardio load when performed on the step. Thanks to the availability and compactness of equipment, you can train both in the fitness room and at home.

Among the positive effects of step aerobics, the following stand out:

Intense movements in the joints serve as a good prevention of arthritis, arthrosis and osteoporosis.
Compared to aerobic gymnastics without equipment, using a step platform turns every session into an intense workout for the cardiovascular system.
It’s easy to burn about 500 kcal in 1 hour. To do this, you need to perform accessible and simple movements, without being distracted by learning new ones.
With venous insufficiency, the abdominal muscles on the legs work several times more intensely than when walking or even classical aerobics. This serves to prevent the transition of its initial stages to varicose veins and its complications.
During step training, several muscle groups are actively developed at once. The complex effect helps to correct the shape of the buttocks, tighten the stomach and strengthen the leg muscles. The most difficult areas to work out (outer, back, inner thighs) with increased intensity of movements can be easily brought to normal without additional effort.
Step aerobics is less traumatic than jumping and running, at the same intensity of the load. This is facilitated by the special design of the platform.

How to make a step machine with your own hands?

The simplest option is a platform with a fixed height. For beginners, 10 cm from the floor to the top plane of the board is enough. The easiest way to make a step platform with your own hands is from wood. Required:

board 5 cm thick with parameters 80x40 cm;
bars 5x10 cm;
hacksaw, sandpaper;
thin rubber sheet for pads;
screwdriver and self-tapping screws at least 7 cm long.

Saw the bars into 40 cm pieces. Sand all the edges of the board for the top of the platform and the bars for its legs. Assemble the product by attaching the bars to the bottom of the board with self-tapping screws. The legs should be installed directly along the edge of the end sides of the upper platform. This will allow her not to roll over when she steps onto the edge.

To make the surfaces non-slip and exercises with the step platform safe, you need to glue a rubber strip to the upper surface. You can buy rubber mats for the front door or use part of an old car mat. Small pieces of the same material should be attached to the bottom of the legs.

To get a simulator with a changeable height, the easiest way is to use pieces of the same block. Holes are drilled in them and wooden dowels are placed on glue so that a 5 cm long end remains on top. Holes are also made for the dowels in the lower part of the legs. If necessary, the height of the step can be quickly increased by the thickness of the bar (5 cm).

Additional functions

Additional functions of step platforms include all kinds of expanders, benches, drawers for storing accessories, etc.
These functions significantly increase the cost of the step platform, and at the same time are not needed for classical step aerobics. Therefore, I advise you to purchase a platform with additional gadgets only if you have a good idea of how exactly you will use them. If you are on a budget, you will most likely be tempted to purchase a step deck.

For example, such as Reebok-Deck. This is certainly a wonderful fitness equipment, but in most cases it is not suitable for step aerobics. The minimum height of this step deck is 20 cm. This is a fairly large load level.

Step platform exercises for beginners

Beginners need to master steps without changing the leading foot and with it changing. When performing exercises of the first type, all ligaments in the approach are performed starting from the same leg. In the second case, the ligaments are performed alternating the right and left legs. An example of exercises with a step platform for beginners would be:

Basic step (the link is performed in 4 counts). I.p. standing, facing the machine. Take a step forward and step into the middle of the platform with your right foot, while rising, place your other leg, then take a step back with your right and place your left again. The next link starts again with the right one.
The previous version is performed in the same way, but the feet are placed on the very edges of the board.
Overlapping step. Step your right foot onto the left edge of the machine. Lift your left foot off the floor and touch your buttock with your heel as you lift it. Lower yourself onto the left, place the right limb, and start the next ligament with the left.
Variation of the previous one with knee lift. When moving up, the leg that remains behind is brought forward. At the same time, the knee is strongly bent and raised towards the chest. Another option is to move your straightened leg forward.
Touching the floor. Stand on the middle of the platform. Lower your leg in a step back, touch the floor and rise into a standing position. Repeat with the other leg.
Retraction. Step onto the edge of the step machine, as when performing an overlapping step (step 3). The leg that remains behind rises back with a strong straightened swing (as when performing the “Swallow”). Simultaneously with the movement of the leg, the arms are carried forward and upward, then returned to the position. and the beginning of a new ligament on the other leg.
Taking to the side. Step to the middle, the free leg is swung to the side, arms to the sides. As you lower, put your foot down and start the next sequence with the other leg.

Exercises for advanced athletes

As you gain proficiency in performing simple steps, you can add jumping variations. You can do them like this:

From and. p. for the basic step, step forward to the middle of the board. When rising to the highest point, perform a low jump on the supporting leg. At this moment, the free one bends at the knee, lower it and place it against the supporting one and jump on it, bending the other one. Get down on the floor. Ligaments are performed without changing limbs.
Take a step to the middle. At the highest point of the lift, jump to change legs and lower to the floor. Perform with alternating legs.
Standing in the middle, lower one leg to the floor to the side and squat on the supporting leg. Rise up, placing the free one. Repeat without changing 15-20 times, then change legs and perform in the other direction.
Lunges on a step platform. Standing on the machine, take a wide step back and down and bend your knees to a right angle between the thigh and shin. Rise up, placing your leg, and repeat with a change of limb. If desired, you can perform it with weights (dumbbells). The exercise can also be done from the floor, walking with a lunge and climbing onto the step machine.

Exercises for advanced exercisers are performed in different versions, with weights and the inclusion of dance movements or turns around the platform. Having mastered relatively slow exercises, you can try running with step ups.