December 08, 2020
Step platforms, known as a classic aerobic exercise and the most extensively used fitness equipment, have been popular around the world for decades. Step board was invented around 1989 by a professional fitness athlete, who developed a training plan to strengthen the muscles and ligaments of the knee joint by repeatedly stepping on and off a milk carton at the suggestion of an orthopedist regarding his knee-joint injury, from which the earliest stepping board exercise has been developed.
Stepping platform is a kind of aerobic exercise that features going up and down in height, which is adjustable as needed. Studies suggest that stepping board exercise may effectively strengthen human body functions, tighten the buttocks and build up lower-body muscles. It makes the simple step training more challenging and diverse. You can either step on or off, twist, leap on the stepping platform, or even incorporate strength training into the stepping to engage more muscle groups.
Stepping board training seems simple and common but actually it is really practical and may meet all the training needs. If you don't know how to work out with a stepping board, please refer to the following movements.
1. Stepping Board Glute Bridge
Glute Bridge is a great exercise for strength training and muscle building in the glutes and back. Glute Bridge with a step platform makes it more challenging. To start, lie on your back on a yoga mat (better on a TPE yoga mat ), keep your arms straight and placed to each side with your hands open on the floor. Step on the board with your feet hip-width apart. Lift up your abdomen and glutes until your thighs and shanks reach an angle of 90 degrees. Return to the starting position and repeat.
2. Stepping Board Squat Jump
When it comes to squat, we always think of strength training and could never relate it to stepping board, but the jumping on and off platform engages the knee joints and more muscles of your back and thighs. To start, stand tall with your feet shoulder-width apart and the stepping board between your feet. Squat as much as you can while keeping your hands at chest. Jump on the board while your hands drop down. Return to the starting position and repeat.
3. Stepping Platform Push-ups
Stepping Platform Push-ups is great for core training. To start, on all fours with your arms and legs straight and stable, move each of your hands on and off the board in turn. Maintain your body balanced throughout the movement. Return to the starting position and repeat.
4. Lateral Lunge
From my perspective, lunge is a crucial movement that not only builds up strength and muscle but also improves the poses and range of motion which will further contribute to better daily performance. Lateral Lunges are a little different from the general lunge. Lateral Lunges focus more on the feet when stepping on the board. . To start, jump and step each of your feet on the board in turn. It is important to note that an accelerated lunge on stepping board is great for Cardiopulmonary training.
Overall, step board training can benefit us in many ways in addition to getting in shape and improving appearance. Therefore, keep training with the movements mentioned above and you will accomplish a lot.