Aerobic Muscle Conditioning

Even if muscle conditioning activities are enjoyed by everyone, they might seem dull after a while. Some participants actually enjoy doing routines they know by heart and know how to control effectively. They find reassuring to be able to repeat a session on their own without the leadership of an instructor. However, some participants get bored after a while and ask for variety. A lot of research is done about aerobics activities and imaginative creators are always coming up with new ways of doing this or that. One of them is to mix aerobics movements with strength training. I will try to explain one of these techniques:

The main idea is to fit a rhythmic movement to the tempo while performing a powerful, defined and perfectly controlled movement which would increase your physical strength and your coordination.

The difficulty lies into the fact that it is very hard to control a deep movement while following the beat. It is also a very intense workout which needs all the skills of advanced participants. Beginners might try it at the condition to not exaggerate the plies and bending while following the music. They might not want to add arm movements.

Begin by marching in place up to tempo. Lunge forward (one beat), come back to initial position (one beat). Switch legs. Lunge forward (one beat), come back to initial position (one beat). Repeat the movement several times.

When you get the hold of it, add some arm movements. Pump your biceps up while lunging, and press down while resuming the initial position.

March in place for a few minutes. This is your recovery period.

Now, lunge side to side, following a four times beat rhythm. Make sure your feet stay parallel. Bend your knees deeply and tighten your abdominal muscles, pressing the small of your back down and forward. Grab a band and stretch it as if you were bowing an arrow each time you lunge to the side. You can also do the same leg movement lunging to the back.

Do not forget to add recovery periods in between For the arm movements, you can work on your triceps, making sure your elbow is staying very close to your body and you are not contracting your shoulders.

The challenge in this technique is to strengthen one part of your body while keeping the rest of your body relaxed. This routine is great to develop the sense of body control and coordination. It might present an interest only to aerobics enthusiasts because it will help them to feel their bodies and to feel more in control. They even might discover that they need to know more about how their body react in new situations.

Go To Page: 1

Articles in this Topic    Discussions in this Topic