Elliptical trainerThe correct way to use
1. Grasp the armrest above the elliptical machine with both hands, and then follow the foot. The rhythm steps forward in turn, and when the movement rhythm is found, slowly increase the thrust of the hands and the climbing force of the feet.
2. Pay attention to the body posture when using it, keep your head up, don’t lower your head, keep your eyes straight ahead, and focus on your legs.
3. It is best to practice in groups. There are two methods. One is to group by time, a group of 5-6 minutes, or by the number of times. This can be done according to your own body. The number of times is determined by the ability to bear. I am personally used to a group of 100 steps. Rest for 1 minute and then 100 times. When using the elliptical machine to exercise, the frequency and speed are gradually increased, and it must be accelerated within the range that you can adapt to.
4. Pay attention to breathing, all exercise breathing is very important, breathing should be rhythmic, do not pant suddenly, which is not good for the body.
The correct posture of the elliptical machine
1. Keep the body in a straight line, do not bend or stoop.
2. From the front, the ankle to the hip is a straight line. In other words, don’t swing your knees out or buckle in.
3. Don’t shrug your shoulders, look up and look forward, tighten your belly.
4. The center of gravity is between the heel and the toes, slightly on the heel. In other words, your center of gravity is on the middle and back of your feet, so you must not lift your heels when doing the elliptical, or your weight will shift to your toes.
5. Tighten the buttocks while exercising. This works the glutes and reduces irritation to the thighs.
6. When exercising, grab the handle and swing with both hands to burn more calories.
7. When exercising, the entire sole of the foot should be on the pedal. If only the forefoot falls on the pedal, the calf will become thicker and thicker after a period of practice.
Instructions for using the elliptical machine
1. Don’t do the backward movement on the elliptical machine. Some people think that the backward movement can better exercise the muscles of the buttocks, but it is not necessary at all. , Regardless of whether you climb forward or backward, for the elliptical machine, it actually exercises the legs, especially the thighs, but when you climb back, the balance is not well controlled, and it is prone to danger, and the pressure on the knee joint will increase. Large, long-term adverse effects on the ligaments and tendons of the knee joint.
2. The sole of the foot must be attached to the pedal when in use, so as to ensure the stability of the movement and reduce unnecessary danger.
3. Nowadays, many elliptical machines can adjust the slope. For different slopes, the effect of exercise is also different, so we sometimes change to a more difficult slope after adapting to a slope exercise. , it will be more challenging and can better shape the perfect body.
4. Special attention should be paid when ending the exercise. The exercise of the elliptical machine has inertia. We cannot end it suddenly when we are exercising at a high speed. This will easily cause sports injuries, and the exercise frequency should be slowed down slowly. Wait until the machine comes to a slow stop before getting off the elliptical.
5. The display screen of most elliptical machines has a step counting function. In order to achieve the ideal fat loss effect, the number of steps per minute should be controlled between 120-160. If you’re doing HIIT with an elliptical, you’ll be doing around 160 steps per minute during the sprint phase.
6. When exercising, the closer the body’s center of gravity is to the heel, the more stimulation the back of the thigh and buttocks receive; the closer to the toes, the more stimulation the front of the thigh is.
7. If you want to exercise the core area (abdominal muscles + lower back), your hands can leave the handle while maintaining balance.
8. Don’t shake your body from side to side.
9. Increasing the resistance can better stimulate the lower body muscles, such as alternating low resistance and high resistance.
