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Step Aerobic Terminology - LEG Movements

The document provides terminology for common step aerobic moves, separating them into leg movements and arm movements. Some key leg moves include basic step, out-out-in-in steps, lunges, and step ups. Some key arm moves include bicep curls, triceps kickbacks, upright rows, and arm swings. The document describes how to perform each move in 3 steps or less.

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kvelez
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3K views36 pages

Step Aerobic Terminology - LEG Movements

The document provides terminology for common step aerobic moves, separating them into leg movements and arm movements. Some key leg moves include basic step, out-out-in-in steps, lunges, and step ups. Some key arm moves include bicep curls, triceps kickbacks, upright rows, and arm swings. The document describes how to perform each move in 3 steps or less.

Uploaded by

kvelez
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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STEP AEROBIC

z TERMINOLOGY –
LEG
MOVEMENTS
z
Basic :Up up down down
 Can be done with the R or L foot leading. Step up with one foot and
then down.
.V
z
Step: Out-Out-In-In
 Begin with one foot leading wide, then tap with
the opposite foot and step wide with that foot
z
Knee Lift
 Step with one foot and lift the opposite
knee. Can be done the R or L leg
leading.
z
Standing Hamstring Curl
 Step with one foot and bring the opposite heel toward
your reqr util there is tension in the hamstring muscle.
Can be done with the R or L Leg leading.
z
Kick
Step with one foot and kick the opposite leg. (Can be
done with the right or left leg leading)
z
Alternating Kicks
 Step with the R foot and kick the L leg. Place the L foot on
the floor followed by the R foot. Step with the L foot and
kick the R leg.
z
A step move – in in out out
 Begin with one foot leading in to the middle, then tap
with the opposite foot and step into the middle with
that foot.
z
Lunge
 From the top of the step, lean
forward and touch your toe on
the floor behind you. Your
weight should be slightly
forward - not on the foot that
is touching the floor.
z
Reverse Lunges

 Step your right foot back. Lower your right knee to 90


degrees.Push into your right foot to return to starting position.
z
Side lunges
 Stand with your feet hip-width apart. Face your toes forward. Keep your hands
together or straight ahead.Engage your core. Step your right foot to the side,
sending your hips back and moving your weight over your right leg.Push into
your right foot to return to starting position.Repeat with the left leg to
complete one rep.
z Bulgarian Split Squats
1.Stand with your back to the bench. Hold the dumbbell with both hands and
place your elbows against your body.
2.Split your legs into lunge stance, resting the top of your right foot on the
bench. Plant your left foot on the floor.
3.Bend your left leg to lower your right knee. Lower yourself until your left
thigh is parallel with the floor and your right knee almost touches the floor.
z
Side lift

 Step with one foot and lift the opposite leg to the
side 
z

Alternating side lifts


 Step with the R foot and lift the L leg to the side. Place the L
foot on the floor followed by the R foot. Step with the L foot
and lift the R leg to the side.
z

Repeaters
 alternating step pattern where the weight bearing
phase of the movement (such as knee lifts, hip
lifts 
z
Over the top
 The side of your body is toward the step. Bring one foot onto the
step followed by the other foot. The first foot steps down on the
opposite side of the step followed by the second foot.
z
Standing Leg Extension
 Raise your right foot off the floor.Bend your right knee to
send your right foot back.Straighten your right knee to
extend your leg in front of you.
z
Step ups
 Stand facing the bench with your feet hip-width apart. Keep your hands on
your hips.Place your right foot on top of the bench. Keep your right knee
over your right ankle.Push off your left foot to step on to the box. Place
your left foot next to your right foot and stand up straight.Step your right
foot back and on to the floor.
z
Alternating Hip or Glute Lifts
Step with the R foot and lift the L leg back. Place the L
foot on the floor followed by the R foot. Step with the L
foot and lift the R leg back.
z

STEPS AEROBIC TERMINOLOGY-


ARM MOVEMENTS
z
Bicep Curls
 Elbows should be at the side of the trunk with the
palms of the hand facing upward. Bring the hands
toward the chest by flexing the elbow and return them
to the side of the trunk.
z
Alternating Bicep curls
 Same as the movement above, but only
flex/extend one arm at a time.
Triceps
z Kickbacks
Arms should be at your side with the elbows slightly bent and
behind the shoulders. Your hands next to your trunk with your
palms facing the body. Extend the elbow back and then return to
your starting position. This movement can be done by pressing
both arms back at the same time or alternating back and forth.
z
Low row
Arms are in front of the body, pull the elbows in toward
the waist until the hands are next to the waist and then
return the arms to the front of the body.
z
Upright Row
 Fists should be together next to your thighs. Bring the arms
up toward your chin (keeping the fists close together and
next to the body). Return the arms to their starting position.
z
Frontal Raise
 Begin with fists on each thigh. Raise the arms to
shoulder level and return to the thigh.
Lateral Raise
z

 Fists should be together with palms touching the thighs. Lift the
arms outwards and upwards with the palms facing down. Elbows
should be leading this movement and should be slightly bent. Lift
until the arms are slightly below shoulder level and then return
them to the thigh.
z
Arm swing
 Stand up straight with your knees slightly bent, your feet shoulder-
width apart and your arms stretched horizontally to the sides.Cross
your arms at the front and then quickly bring them back as far as you
can. Repeat this back and forth movement until the set is complete.
z
Frontal Pull
 Arms shoulder level, pull the arms in toward the
body (so fists rest on thighs), then return them to
shoulder level.
z
Overheard Pull
 Arms are above the head, pull the arms in toward the
thighs and then return them overhead.
z Arm Circles

 Arms are overhead or shoulder level. Circle the arms


clockwise down toward the body and then back to the
starting point
z
Overhead press
 Fists are resting on the shoulders with the palms facing each
other. Extend the arms up over the head keeping the elbows
close to the ears. Lower the arms back to the shoulders.
(This can be down with both arms at the same time or by
alternating arms).
z
Chest Press
 Elbows are shoulder height and they are bent. Hands are in a
fist with palms facing forward. Press the arms together until
the palms (and fists) are facing each other in front of your
face. Return the arms to their starting position.
z
Double side out
 Fists should be under the chin at chest level with the palms facing
downward. Extend both arms out to the side keeping the elbows
at shoulder height. Return the arms to their starting position. (This
can also be done by alternating the R and L arm).
z
Closed-Grip
 Press
Lie on back with knees bent and feet flat on the floor. Hold a dumbbell
in each hand with palms facing each other. Keeping dumbbells
together, press weights up over chest until arms are straight. Then, with
control, reverse motion to return to start. That's one rep.
z

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