Do-it-yourself stand for step aerobics. A set of exercises on the step platform

Sooner or later, many women attending step aerobics classes in a fitness club think about purchasing a favorite exercise machine (step platform) for their home use. After all, the platform for step aerobics is a truly universal fitness equipment.

Indeed, in combination with a fitness mat and a pair of dumbbells, this is actually a mini-gym in your home. With this simple equipment, you can fully train without leaving your own apartment.

Major sports stores offer dozens of different options for step platforms. They differ in size, cost, and materials used. On sale there are both very simple options, and expensive multifunctional platforms for step aerobics, with built-in expanders and other additional “body kit”.

In order to understand the variety of offers and acquire just such a step platform that you have always dreamed of, I suggest doing a little analysis and understanding what criteria you should be guided by when choosing.

How to choose a step platform

Dimensions (width, length, height). The ability to change the height of the step platform (adjustment of the load level).
The weight for which the step platform is designed (its strength).
Cushioning qualities (how safe is the platform for your joints).
Anti-slip coating on the top of the platform and its “legs”.
The presence of additional functions (benches, expanders, etc.).
Price (you must admit that how much a step platform costs is also an important indicator).

By adhering to these simple criteria, you will be able to choose a fitness equipment to your liking, which will delight you for a long time.
So, let's dwell on each step aerobics platform selection criteria in more detail.

Step platform dimensions

The sizes of the step platforms vary within a fairly wide range. First, let's talk about the width. The width of the step platform should be such that your foot in a sneaker can easily fit on it, and there are still a few centimeters left in front and behind.

The minimum width of step platforms starts from 28 cm. This is quite small, since the length of the foot with 38 shoe sizes is about 25 centimeters. And then there are the sneakers. Therefore, if you are not the owner of inch legs, I recommend taking a wider platform. The width of the step platform of 35 - 40 centimeters will be just right.

Now about the length of the step platform. Both miniature models of 68 cm are on sale, as well as their older comrades - up to 109 cm. The standard length of the step platform for step aerobics from the most popular manufacturer, Reebok, is 90 cm.

When choosing the length of the platform, be guided solely by your own convenience. But I don’t advise you to buy a very small step platform, because in this case you will not feel freedom of movement and you will be afraid of falling all the time.

Of course, here we are not talking about core platforms, which traditionally have a shorter length. But core platforms for step aerobics are not intended, which means their review is a topic for a separate article on our website.

Now let's move on to height and load adjustment levels. The height of the step platform in the vast majority of cases is adjustable. As a rule, there are 2-3 levels of height. Each level raises the surface of the step platform by 5 cm. The higher the level, the stronger the load.

Therefore, if you are a beginner, the minimum 10 cm (first level) will be enough for you. The second level corresponds to the height of the platform 15 cm, and the third - 20 cm. There are also options for the height of the levels - 15/20/25 cm, respectively.

So, the optimal dimensions of the step platform:

The width of the step platform is your foot in the shoe + a few centimeters.
The length of the step platform is from 90 cm (you should be able to put your feet wider than your shoulders on the platform without being embarrassed in movements).
The height of the step platform is 10-20 cm (several levels of load).

Strength step platform

Conscientious sellers of fitness equipment always indicate the maximum allowable weight for a step platform of a particular manufacturer. You should not only calmly step onto the platform, but also be able to jump on it.

As a rule, if your weight is less than 90 kg, you have nothing to fear. If the weight exceeds this level, ask the seller if the step platform is designed for the required load.

Depreciation qualities

Manufacturers of step platforms use special plastic in their construction, which dampens the impact of the feet on the surface. This quality

it is necessary so that during energetic steps and jumps on the step platform you do not injure your joints and spine.

But I want to warn you, say, against buying a used platform. If the surface of the platform is broken (has cracks) under the rubber cover, you most likely will not notice it. But such a platform will be pressed through even under light weight. It will not only not provide the necessary level of depreciation, but, bending at the wrong moment, can provoke injury.

Non-slip surface

Choose a step aerobics platform or board based on whether it has a non-slip rubber coating on the top as well as on the legs. Most
budget step platforms do not have a rubber coating, instead the plastic surface has a slight ribbing. In practice, a rubber surface is the preferred option.

The legs of the step platform are important because if the platform itself drives around the floor with every step you take, this will also not be very pleasant.

Additional functions

Additional functions of the step platforms include all kinds of expanders, benches, drawers for storing accessories, etc. These features 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. Unless you're on a tight budget, you'll likely be tempted to get 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 price

How much does a step platform cost? This is one of the most pressing questions when choosing her. The cost of the cheapest models is 500-600 rubles. These are babies of indeterminate quality, which can be considered as a "trial option". For long and full-fledged classes, they are not suitable.

A good step platform of not the most titled manufacturer costs 3000 - 4000 rubles. For this price, you may well get an excellent option, completely suitable for you in terms of parameters.

Well, if you are a gourmet, not limited financially, get a Reebok step platform, you will not regret it. Actually, it was this company that patented the step platform as a simulator. The cost of such a step platform is from 4000 rubles and more.

I hope our article was useful to you. Now you know exactly how to choose a step platform, and you can't go wrong!

In the next article, I will give an overview of the most popular step platform models. Stay tuned!

» Ekaterina Polivanova

Reading time: 21 minutes

A step platform is a sports equipment, which is a small bench with an adjustable height level. This platform is intended not only for step aerobics, but also for strength and cardio exercises. Most often, this sports equipment is made of special plastic and has a corrugated surface that prevents slipping during exercise.

The step platform is a truly versatile fitness equipment. You can do aerobics with it, perform plyometric exercises, complicate and simplify classic exercises. In general, the use of this projectile will help you create an effective set of exercises for losing weight and strengthening the muscles of the whole body, especially the legs and buttocks.

Step platform: what is it for?

2. You will need a step platform during strength training, which require a bench. For example, if you perform a dumbbell bench press for the chest muscles on the floor, then you will not be able to lower your elbows low enough, which means that the exercise will take place with insufficient amplitude and efficiency:

Or, for example, to perform a Bulgarian lunge, you also need a step platform:

3. Some exercises easier to do with an emphasis on the step platform, than with an emphasis on the floor. For example, push-ups and planks. Therefore, the step platform is useful for those who are just learning to do push-ups from the floor or want to simplify for themselves any exercises based on their hands.

4. The platform can be used to perform, in which you need to jump onto any hill. Usually, a special pedestal is used for jumping, but you can also jump onto a step platform (the main thing is that it is stable!):

5. Step platform is an almost perfect projectile to train the lower body. Moreover, with the step you will work on reducing the volume of the hips, forming slender toned legs.

6. The step platform is useful for performing various modifications of classic exercises. It will help you great diversify your workouts

As you can see, everyone can find a use for the step platform in home fitness. This functional equipment will really come in handy when doing both strength and cardio exercises.. And if, on top of everything else, you love step aerobics, then you should definitely buy a platform for home exercises.

Benefits of the step platform:

If you have a platform, you can do step aerobics at home - this is a very effective low-impact type of training for weight loss.
With a step platform, it is convenient to perform strength exercises with dumbbells - it replaces a sports bench.
The step platform will help you complicate any cardio workout, add more intense jumping exercises to it (selection of exercises below).
Exercises with a step platform will give an additional load to the muscles of the buttocks and legs, which is especially important for girls.
The step platform will simplify many exercises with an emphasis on the hands: it is much easier to do push-ups and stand in the plank on a small hill.

How to choose a step platform?

Since the fashion for fitness and a healthy lifestyle is only gaining momentum every year, the choice of sports equipment in stores is truly huge. How to choose a step platform for training at home and what to look for when buying? There are several criteria that are important to keep in mind when buying a step platform. Let's take a look at them in more detail.

1. Length and width of the step platform

Length: from 80 cm (so that you can put your feet shoulder-width apart)
Width: 35-41 cm (your foot length + a few centimeters)

In the inexpensive price segment, there are step platforms that are shorter in length. For example, model StarFit SP102, its dimensions are 72 x 36.5:

With such a length of the surface, it will be uncomfortable to practice, you will not feel freedom of movement and even risk falling. Therefore, it is better not to purchase platforms with a short length.

Choose the width based on the size of your foot. For example, a size 38 foot measures 25 cm. Plus, add a few inches to the running shoes and some extra front and back room for a comfortable workout. Accordingly, the width of the step platform should be at least 35 cm.

2. Height and number of levels

The height of the step platform is 10-25 cm, it has several levels. Each level adds 5 cm. Usually there are two-level and three-level step platforms. According to studies, each level gives an additional 12% of the load. An example of a two-level and three-level step platform (models StarFit SP102 and StarFit SP201):

For beginners, a height of 10 cm is quite enough for classes - the minimum level of the step platform. Advanced can practice at the level of 20-25 cm.

3. Durability and cushioning qualities

Usually, the characteristics of the step platform indicate the maximum weight that the surface can withstand (100-130 kg). And it is worth considering not only your own weight, but also the weight of dumbbells and barbells, if you plan to exercise with them. Check the projectile for strength: the surface should not spring and sag when jumping. High-quality durable step platforms weigh at least 8 kg.

As a rule, in more expensive platforms, plastic has better cushioning characteristics, due to which the impact of the feet on the surface is damped. The health of your joints and spine depends on this, so you should not neglect this parameter.

4. Surface

For your safety, please note whether there is a rubber coating on the surface of the step. On budget shells, manufacturers can limit themselves to a ribbed surface, but it is better to give preference to rubber-coated platforms. The supports of the step platform must also be stable and not slip.

5. Support structure

There are 2 types of step platforms: collapsible and reconfigurable. As a rule, collapsible platforms have a length of 20 cm, and platforms with legs rise to 25 cm. For example, let's compare the StarFit SP-201 and Reebok RSP-16150 models:

In the first case, you can additionally purchase supports if you need to increase the height of the projectile. However, it is safer to use reconfigurable supports, as the detachable parts can simply fly apart when jumping. This is how the reconfigurable platform works:

We do not recommend building step platforms at home. First, manufacturers of sports goods they are made of a special plastic that dampens the shock load at the moment the foot contacts the platform surface. It helps keep the joints and spine healthy. Secondly, the step platform must be stable and have a rubberized surface, which is also difficult to do at home.

Also try not to purchase a used step platform. There is a risk that there will be breaks and cracks on the surface that you will not notice behind the rubberized coating.

Let's look at examples of step platform models.

Step platforms up to 2500 rubles

Step platforms from 2500 to 5000 rubles

Step platforms from 5000 to 8000 rubles

Reebok Step Platforms

Reebok step platforms are more expensive, but the quality is the best. If you have the financial ability, then it is better to purchase a Reebok step platform. Firstly, Reebok platforms are comfortable and safe to work with. Secondly, they have a long service life.

deck platforms

If you are not limited in funds, you can purchase the so-called deck platform, which can be an excellent alternative to a sports bench thanks to its sliding design.

20 exercises on the step platform

We offer you 20 ready-made exercises on the step platform that will help you lose weight, strengthen muscles, tighten your body and get rid of problem areas.

4. Squat with dumbbell press up

5. Reverse lunges with dumbbells

9. Push-ups from the platform

16. Jumping Lunge

Thank you youtube channel for the gifs Shortcircuits with Marsha.

Lesson plan with a step platform for beginners

Each exercise is performed for 30 seconds, then a 30-second break. Each round is repeated for 2 rounds. Rest 1.5 minutes between rounds.

First round:

Reverse lunge with dumbbells (can be done without dumbbells)

Second round:

Step plan for advanced

Each exercise is performed for 40 seconds, then a 20-second break. Each round is repeated for 2 rounds. Rest 1 minute between rounds.

First round:

Platform push up
Burpee with leg extension

Second round:

Step Platform Exercises: Precautions

1. Always practice on the step platform in sneakers. Choose shoes with a non-slip surface and good foot support.

2. Do not wear wide, loose pants during step-platform classes to avoid falling.

3. Before exercising, make sure that the step platform does not slip on the floor during the exercise.

4. Also make sure that the step platform firmly installed and secured. Avoid jumping onto the platform unless you are sure it is stable.

5. During the exercises, keep your back straight, put your foot on the platform completely, the knee of the supporting leg should not go beyond the toe line.

6. If you have problems with the joints of the legs or varicose veins of the legs, then exclude jumping from your workouts. You can do the exercises suggested above, instead of jumping a normal step, where possible..

7. Each step platform has restrictions on the weight of the practitioner. Pay attention to this when training with additional weight (barbell, dumbbells).

8. If you are just starting out, it is recommended to install projectile height to the minimum level (10 cm). However, if you plan to do push-ups, planks and other exercises with your hands on the step platform, then the higher the platform, the easier it will be to perform the exercise.

What material can be used to make a stand for step aerobics?

Factory step platforms are made of strong ABS plastics. As for homemade samples made by one's own hands, the choice of material for constructing such a sports equipment should be based on the following requirements for a step board:

Strength to physical stress. Without a doubt, like any sports equipment, the step board experiences significant stress during exercise. Violation of its integrity during the execution of the approach can lead to a sad outcome.
Anti-slip coating. A high-quality step board is covered with rubber or special polymers on top. In an extreme case (when using cheap boards), the upper plane of the board has a casting in the form of small nets, which prevent the athlete's shoes from slipping.
Stable and not flimsy board construction.
The ability to absorb shock and return to its original position. That is, the board absorbs the forces applied to it by the athlete's feet. Unfortunately, a homemade step board does not have such properties. Factory samples are made of special vibration-absorbing plastic. A wooden or steel board won't absorb the impact, and all the stress from the steps will fall on your joints. Thus, these types of boards are not suitable for jumping or jumping.
Board settings. Based on the height of the athlete and the length of her limbs, any sports equipment needs to be adjusted for better and more efficient exercise. Homemade boards rarely have this feature.

Taking into account the requirements for a high-quality step platform described above, as well as the convenience of processing the intended material, we advise you to make this type of simulator from hardwood. The disadvantage of the iron structure will be the high cost of materials, difficulties in processing, the need for a special expensive tool, as well as an untidy appearance and significant weight of the structure. Moreover, the iron board can cause injury to athletes.

If you have friends at a factory that manufactures plastic products, you can try ordering a plastic “box” from them. Of course, this product will be very different from store samples.

Step-by-step production of a wooden step platform

Despite all the abundance of the range of local and virtual stores, it is not always possible to purchase a step platform: either the price does not justify the quality, or the cost of delivery of such an oversized cargo is many times higher than the cost of the platform itself. The simple and only way out of this situation is to make a step board on your own.

We offer you a simple and easily repeatable wooden structure that does not require significant financial or time expenditures. For manufacturing, you will need the following tools:

Electric jointer for planing boards (not required if you bought ready-made boards, brought in the proper form).
Electric jigsaw or circular saw (for cutting boards into the necessary structural elements).
Screwdriver (cordless or mains).
Construction stapler.
Electric grinder.

From the materials you need the following:

Thick boards of strong wood. Plywood sheets or thin boards are not suitable, because, firstly, the platform may simply crack when used. And secondly, light weight will not allow it to provide sufficient stability.
A stock of self-tapping screws for wood or furniture confirmations.
Sandpaper or cloth for an electric grinder.

The base of the platform is a rectangle 100 centimeters long, 40 centimeters wide, and 10 centimeters high.

The working plane of the step board will be a board measuring forty centimeters by one meter. Sizes can be varied depending on your preference.

Based on this board, a box is made, as seen in the drawing. It should be something like a children's sandbox. The height of its sides must be at least 10 centimeters. Pay close attention to the geometry of right angles. The box should be knocked together evenly and not warp. All parts are connected with self-tapping screws.

The resulting design is qualitatively polished manually or mechanically to prevent wooden splinters from entering the athlete's body during use.

The finished surface is pasted over with an anti-slip material: rubber, polyurethane or any other material that provides sufficient grip.

Additionally, the edges of the material cling to the sides of the box using a construction stapler or small nails. Rubber strips also cling to the lower ends of the walls of the box: this will help prevent the box from sliding on the floor, make the structure more stable and preserve the floor covering.

An analogue of an all-wood construction can be a step made of a chipboard sheet with a thickness of 20 mm or more. Such a board has a sufficient margin of strength to withstand the weight of the athlete involved.

The dimensions of the step platform are similar to those of a wooden board. First, two pairs of legs are made from chipboard.

Then, with the help of confirmations or wood screws, a chipboard sheet is attached to them in two layers. It will form the work surface. Then everything goes according to the scheme for manufacturing the platform of the previous type: sanding, painting, pasting with damping foam to soften shocks during classes.

If you still have questions about making a step platform with your own hands, or our instructions were not detailed enough, and almost nothing is clear in the photo, check out the video at the link:

Congratulations, now you know how to make a step platform with your own hands at home. The main thing is a little effort and everything will work out! What type of step platform is in your sports club? How often do you work on it? Do you have your own step board at home? Share your experience in the comments!"

In the spring, many women decide to actively take up the task of getting in shape. With beach season just around the corner, it's time to get in shape to look irresistible in a swimsuit, not funny. You can join the gym, or you can work out at home by choosing the right exercises. Step aerobics without a platform is one of the most effective ways to tighten muscles and lose weight.

The secret of the popularity of step aerobics lies in several of its features.

Fitness at home: step aerobics without a platform

Firstly, it makes it possible to quickly lose weight and work out the muscles of the lower body well.
Secondly, step aerobics trains the cardiovascular system, increases the endurance of the whole organism.

Thirdly, this type of fitness does not require significant financial investments. If you don’t have money for a gym membership, you can train at home.

Fourthly, the exercises are rhythmic, varied, so training will not be boring and will not bother you after a couple of days.

So, you have decided to do step aerobics at home. Exercises and even videos of workouts can be found on the Internet. But what to do with a special platform for classes? After all, it is she who is the main element of training.

Step aerobics without platform video

If it is not possible to buy a special bench, it can be easily replaced. You will need any sufficiently wide and long (about 50 cm) stand. The main thing is that it is stable, because during training you will step on it.

You can make a step platform from a low bench, a wooden box, even a large book. Excellent and stable step platforms are obtained from the most common children's sledges, of course, if they are made of durable materials.

In no case should you make a step platform from several unfastened parts. Otherwise, during training, your structure will simply crumble, and you will get injured.

If you really couldn’t find a replacement for her at all, try step aerobics without a platform. Just take steps forward and sideways, but on the same level. This will also provide a load on the muscles, albeit not so intense. But to start training, this may well be enough.

You can perform these exercises to rhythmic music:

1. Take a step forward with your right foot. Put your left foot on it. Then with the right foot - step back, put the left foot again. After 20 repetitions, change the sequence - take the first step with your left foot, attach your right

Step platform (step deck or step board) is a sports equipment designed for fitness and step aerobics - gymnastics, which includes elements of simulating climbing and descending stairs. The step platform looks like a small bench with or without an adjustable height level. Certain types of platforms can be transformed into other sports equipment and have a number of additional devices.

The step board is used as a "step" to train the muscles of the legs, develop coordination and balance. It can also be used as a sports bench. And additional devices on some models (expanders) allow you to perform strength exercises and stretch.

Types of step platforms

Unregulated are platforms of a monolithic design and constant height. Such models on sale are quite rare. They cost about 600 to 1500 rubles.
Adjustable- prefabricated platforms. To adjust the height, supports of a variable configuration or with several detachable sections are installed on them. Allows you to set 2 - 3 height levels. The price range of most of these step platforms is from 900 to 4000 rubles. There are also more expensive models.
Balancing platforms (balance step). Their surface is an inflatable silicone hemisphere. Usually completed with pumps and expanders, sometimes with gymnastic balls. Sold for 3000 - 5000 rubles and more.
Combined- multifunctional, transforming types of step platforms. They allow you to lift part of the board, forming an angle to the horizontal surface and turning into a seat with a back. Expanders are sometimes included in their kit. The price for such models varies from 7500 to 12000 rubles.

How to choose a step platform for your home

When choosing a projectile for home training, you should always pay attention to the following characteristics.

Rubberized non-slip coating boards and the bottom of the supports. It will allow the platform to stand steadily on the floor and not slip during training. The upper surface must provide good grip with shoes - otherwise injuries cannot be ruled out.
Construction and materials. Step platforms are made of durable plastic with a heavy metal frame inside. The center of gravity should be on the supports and located as close to the floor as possible - this will ensure stability. During classes, the trainee does not always step on the platform strictly in the center - he can transfer the weight of the body to the end or corner, while the platform should not come off the floor or move, and even more so - tip over.
Strength and weight. A high-quality step platform cannot weigh less than 8 - 10 kilograms. But when choosing, you need to focus on your own weight. For example, platforms with a mass of 15 kg. can support the weight of a person up to 120 kg. As for strength, the board should not spring and sag either when standing up normally, or when jumping or kicking.
Dimensions. The best length of step platforms, according to the recommendations of trainers, is 0.8 -1.2 meters, width - at least 35 - 40 centimeters. Such dimensions provide good stability and do not allow you to accidentally stumble and get injured. Platforms of both large and smaller sizes are not convenient to use. Height is usually adjustable from 10 to 30 plus centimeters. The effect of exercises depends on the height - the higher the board is located, the more intense the load. For beginners, low platforms with the ability to increase height are suitable, that is, it is better to choose models no higher than 10 - 15 cm. Experienced athletes can opt for shells with a minimum height of more than 20 cm.
Support structure. As mentioned, the supports can be reconfigurable and collapsible. It is more convenient to use reconfigurable supports, since the removable parts, firstly, will not be lost, and secondly, even with a strong kick on the platform, they will not scatter.

What step platform to buy for home workouts

Let's compare several models of step platforms with each other and try to choose the best one.

1. Adjustable step platform ATEMI APS-02. Dimensions - 78 x 29 cm. Height - 10 - 15 - 20 cm. Collapsible, rather narrow supports. Price - 1700 - 2000 rubles.

2. Adjustable step platform AeroFit FT-STP-560. Dimensions - 95 x 35 cm. Three levels of height - 15 - 20 - 25 cm. Non-separable supports. Price 3500 - 3900 rubles.

3. Adjustable platform OXYGEN FITNESS 690. Dimensions - 108 x 40 cm. Height - 10 - 20 cm. Wide, non-separable supports, built-in expander (4 handles). Price - 5200 - 5600 rubles.

4. Adjustable platform THE STEP CLUB STEP ORIGINAL F1010W(USA). Dimensions - 108 x 41 cm. Height - 10 - 15 - 20 cm. Wide, collapsible supports. Price 6050 - 6300 rubles.

5. Combined platform Reebok deck RAEL-40170BL_1. Two height levels - 20 and 35 cm. Dimensions - 110 x 35 cm. Non-separable supports, adjustable backrest, the ability to connect an expander. Price - 8700 - 9500 rubles.

Judging by the characteristics, the AeroFit FT-STP-560 model can be called the optimal choice for the home. Its advantages are convenient dimensions, 3 height levels, reliable supports and a reasonable price. As for the model from Reebok, it is clearly not intended for beginners, since the minimum level of its height is 20 cm. The high cost of OXYGEN FITNESS is most likely due to the presence of an expander, and the price of THE STEP CLUB STEP ORIGINAL model is probably due to the place of its production.