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Step is a fairly popular exercise aid, which is most often used in aerobic training - group exercises. However, each athlete does the exercise individually, so groups are not necessary - you can easily do everything at home. This is a preventive measure against bone or muscle diseases, circulatory disorders. Aerobic step is loved by groups of all ages - it is a time-tested and approved method of exercise.
Train together with the BE1 High-Performance Athletes Club and the BE1 National Football Academy! During this exceptional period, when time is spent at home, do not forget about the benefits of sports and physical activity. We offer you online exercise, which will take from 5 to 15 minutes and is adapted to various age groups. We invite you to spend your time at home in a meaningful way! - https://be1.lt/
Why steppe?
" What's so special about training with a stepper? It's insanely fun and easy! What's so special about training with the Pure2improve stepper? It's multifunctional, so we can use it as a stepper, as a bench for exercises, as an inventory storage unit." - physical fitness trainer VS
Where to buy steppers?
You can purchase steppers for exercise here: https://www.atletas.lt/lt/sporto-inventorius/aerobika-joga-pilates/stepai
You can purchase the multifunctional stepper seen and recommended in the videos here: https://www.atletas.lt/lt/stepai/multifunkcinis-stepas-suoliukas-pure2improve
Step climbing
Squats on the stepper
Step jumps
Step running
How to do exercises with a stepper?
First day of training : perform all exercises for 8/12/10 repetitions (choose the desired load) - do them in a row, without breaks. Rest 1 minute after each exercise. Perform 2/3/4 sessions (according to the load chosen at the beginning).
Second workout day : Choose two exercises and perform them non-stop for 8/12/10 reps - alternate between them and repeat 3/4/5 times. Then take a 1-minute rest break. Repeat the same principle for the remaining two exercises.
Third workout day : Perform the first exercise 8/12/10 times with 20 second breaks. Do all 4 exercises in this way and then rest for 1 minute. Do 3/4/5 exercise sessions.
Fourth workout day : Perform each exercise for 30 seconds without any breaks. Rest for 1 minute after all four exercises. Complete 3/4/5 sessions (choosing your desired intensity).
Fifth workout day : Continue each exercise for 1 minute, but rest for 10 seconds between exercises. After completing 4 exercises, rest for 1 minute and 30 seconds. Do 2/3/4 sessions.
Sixth workout day : Perform all three exercises for 8/12/10 reps - without any rest between exercises. Rest for one minute after each of the four exercises. Repeat for 2/3/4 sessions.
Seventh workout day : Do each exercise for 30 seconds. Take a break only after all 4 exercises - 1 minute. Repeat sessions 1/2/3.
Eighth workout day : rest day.