The walking machine meets people’s needs for walking, saves time, and performs fitness without the influence of venues and environments. It is designed according to its own conditions, with various shapes and different functions. Its advantage is that there is no impact on the legs and feet when running, and it is safe and stable, but the amount of exercise is similar.
The walking machine is a leg exerciser designed to simulate the leg movement of climbing steps and mountaineering. With hydraulic pressure as the force control, it can provide a choice of multiple gears to create different practice environment conditions. The technical movements of the walking machine are very simple. You only need to naturally hold the machine handle with both hands and step on it with your feet up and down. But if you use different beats, different methods, different strengths, etc., you can achieve a variety of exercise effects.
Does the walking machine hurt the knee?
The correct way is not to hurt the knee. If you don’t want to go out to the sun, you can still choose the walking machine.
1. Under normal circumstances, there is no direct running-in between the two bones of the joint. There is soft tissue in the extension of the joint, and then there is liquid between the cartilage, which acts as a buffer and lubrication. If you are active If the movement is in the direction of the joint structure, it is like riding a bicycle with the feet parallel to the front, or the inner zigzag movement, there is no friction between the joints, but the outer zigzag will cause the knee meniscus to break, which should be avoided.
2. Another very important point to pay attention to is the problem of strength. Even if your method is correct, but the strength is too high, you will also be injured, so you must control it.
Different exercise methods of the walking machine
1. Leg strengthening method
It mainly uses different strengths to exercise the legs, This method is mainly aimed at improving the ability of the legs. Such as improving the strength of the major muscle groups of the thigh, improving the ability to lift the leg, and improving the ability of the hip, knee and ankle. And keep the legs fit. The basic method is: warm-up for 10 minutes; the first group walks 20-50 times with 80% strength; rest for 3 minutes; the second group walks 20-30 times with 90% strength; rest for 3 minutes; fourth and fifth The group is the same as the first two groups. This exercise is mainly based on anaerobic training, which is conducive to the development of leg strength and sculpts a healthy leg shape.
2. Functional exercise
Mainly through different exercises, it is mainly used for knee patella injury, patella osteomalacia, knee ligament injury, hip injury, Achilles tendonitis, etc. have better recovery. When practicing, you should obey the doctor’s advice. Do not let the affected part bear a lot of force during the exercise, so that the affected part feels difficult during exercise, so as not to aggravate the disease. This kind of exercise can effectively improve the blood circulation of the hip, knee and ankle, and improve the local physiological function. In addition, it also has a very good effect on the recovery of limb function of hemiplegia patients.
3. Aerobic walking exercise
It is mainly a vigorous walking exercise that is completed by using small strength, fast tempo, and maintaining a period of time. For example, the intensity is 1-3 files, the tempo is 0.5 beats, 10 minutes is a group, and three groups are practiced. This method is the most comfortable one, and it is better to exercise with music. During the exercise, you should pay attention to mastering the breathing section and deepen your breathing. Due to the small intensity, it can last for a long time, so it can consume a lot of energy, and the weight loss effect is remarkable. It is a good choice for those who want to lose weight, and it truly achieves “easy weight loss”.
Finally, whether it’s fitness, bodybuilding, or functional rehabilitation, it’s important to pay close attention to one thing: don’t always do one exercise, but do it in a different way. Such as increase or decrease the number of times, time, the intensity and rhythm when changing the movement. After each exercise, be sure to record how you feel and the number of pulses after exercise, so that you can compare and summarize the exercise method that suits you.
