What are the benefits and functions of elliptical machine? What is the weight loss effect of elliptical machine? Does the elliptical machine hurt your knee? Which is better, elliptical machine or treadmill? Which is better? How to choose an elliptical machine? How to use it? Maintenance of elliptical machine 1 What is an elliptical machine?
Elliptical machine is a very common cardio-pulmonary exercise training tool, and its exercise state is similar to cross-country skiing, so its English name is also called ellipticalcross-trainer. The elliptical machine has two pedals, and their trajectories are also elliptical. It feels like walking or running when you exercise, but the soles of your feet don't leave the pedal. This not only enjoys the fun of walking or running, but also reduces the chance of joint injury. Elliptical machine is also a good tool for cross training.
Working principle of elliptical machine
The working principle of elliptical machine is somewhat similar to that of spinning bike, and it also relies on flywheel and magnetic force to form motion resistance. The difference is that the elliptical machine is more similar to running, and it is a sport that requires full participation (while the spinning bike is more like a bicycle).
2 benefits and functions of elliptical machine benefits of elliptical machine
1, improve cardiopulmonary function, also help to lose weight, strengthen leg muscles, and comprehensively improve physical fitness.
2. The screen of the elliptical car can display data such as heart rate, respiratory rate, time, speed and energy consumption. , so that trainers can clearly understand their own sports.
3, it can train the coordination ability of upper and lower limbs well, improve the control effect of the central nervous system on muscles, and save the violent impact of the treadmill on the knee joint, which is safer.
4. One of the best sports equipment to protect joints. The impact on the knee joint during training will be smaller than that on the treadmill, and beginners will practice more easily. In addition, the cooperation of upper limbs is needed in practice, which can make people get more comprehensive exercise.
5. The elliptical machine uses the principle that the ankle trajectory is similar to an ellipse when running, and realizes the elliptical movement of the pedal trajectory through the spatial mechanism, so that the fitness movement of the double elliptical machine is consistent with the natural running of people.
6. Elliptical machine is designed with stride adjustment mechanism, motion adjustment mechanism and resistance adjustment mechanism.
Function of elliptical machine
Can play the role of rehabilitation training for people with physical injuries; The abduction, adduction, pronation and supination of the hip joint are increased, thus increasing the motion functions of abduction, adduction, pronation and supination. Active sports rehabilitation training can be realized. It is used for rehabilitation training of joint range of motion after fracture and nerve injury, recovery of muscle strength after muscle injury, improvement of muscle coordination of limbs and development of muscle endurance.
In a word, elliptical fitness can not only be used for normal people to exercise, but also provide planned and targeted rehabilitation training for lower limb disabled people according to their different disability degrees and different rehabilitation stages.
3 what is the weight loss effect of elliptical machine? Elliptical machine is aerobic exercise, which can make all muscles of the whole body participate in the exercise. It can not only exercise and stimulate the regulation of sciatic nerve, but also enhance the endurance and strength of muscles, plus the stimulation of buttocks, thighs, side waist and lower abdomen, and finally achieve the effect of burning body fat and losing weight.
Generally, 30 minutes of elliptical machine training can help burn 270-400 calories. If you stick to it for a month in the right way, you can help lose 5-8 pounds.
Where is the slimming machine mainly effective? During the movement of the elliptical machine, it is best to keep the soles of the feet from leaving the pedals. When the elliptical machine is exercising, keep the posture correct, stand upright as far as possible, tuck in the abdomen and push the ground, which can better thin the abdomen; When exercising the elliptical machine, try to hold the handle as hard as possible and pedal regularly with your feet to make your arms thinner. When the elliptical machine is set with high resistance, the lifting effect of thin buttocks is better, and the muscles of buttocks and crotch are better affected. How long does the elliptical machine run?
Does the elliptical machine hurt your knee? Elliptical machines can also hurt your knees. Any exercise will cause more or less damage to joints, muscles, ligaments and other parts. Any lower limb movement will also cause permanent damage to the knee joint and knee cartilage. As long as you want to bend and stretch your knees, it is impossible not to hurt them at all.
But as long as you use the elliptical machine scientifically, the degree of knee injury is much lower than that of the treadmill, and the impact of the elliptical machine on the knee is much smaller. High-quality runners can avoid knee joint injury by various shock absorption methods, but despite this, the knee joint injury caused by 10,000 yuan treadmill is still greater than that caused by the most common elliptical machine.
Of course, if you use the elliptical machine in the wrong posture and exercise too hard, it will still cause great damage to your knees.
How to use elliptical machine correctly to avoid hurting knees? When using the elliptical machine, you must warm up well, master the correct posture, keep your heel on the pedal, coordinate your movements with your arms, and grasp the exercise intensity.
Which is better, elliptical machine or treadmill? 1, sports injury.
Usually: treadmill > elliptical machine > bike. However, there are also some special circumstances that need to be considered, such as too high damping load of ellipsometer or riding with high transmission ratio for a long time, too high transmission ratio when climbing, and the pedaling frequency is less than 60 rpm, which will cause damage to the knee. Treadmill is suitable for people with relatively good health, normal functions of all joints and no major diseases and injuries. Elliptical machine is suitable for people with heavy weight, joint injury or long-term inactivity, with high safety.
2, fat-reducing effect
Treadmill > elliptical machine > bicycle (theoretically, the more muscle groups you participate in per unit time, the better the fat-reducing effect will be). Under the same intensity and time, the heat consumption of the two instruments is not much different. However, running opportunities involve more muscle groups and consume slightly more than elliptical machines.
Which is better, elliptical machine or spinning bike? 1, motion mode
The trajectory of the elliptical machine is an elliptical machine, and stepping on the pedal feels like walking or running; Spinning is achieved by continuous riding.
2, exercise parts
Although both elliptical machine and spinning bike can exercise leg muscles, spinning bike has stronger exercise effect on legs than elliptical machine. The overall exercise effect of elliptical machine is better than that of spinning bike, and the exercise parts are more than that of spinning bike.
3. Sports injuries
When the elliptical machine moves, the feet don't have to leave the pedal, and the knee joint has no center of gravity, so the circular movement can avoid excessive impact on the knee; In the process of spinning, a little carelessness will cause a great impact on the knee, thus causing knee joint injury.
Summary: People with light weight and poor knees choose elliptical machine better.
7 elliptical machine, choose 1 and flywheel type.
There are two kinds of elliptical machine flywheels, the front flywheel and the rear flywheel. The front flywheel is fashionable in design and easy to maintain and move, but it occupies a very large area and has a high price. The rear flywheel is generally selected for household use, which consumes a lot of fat and occupies a small area. General household flywheel weighs 5- 12kg (rear-mounted, with a narrow body not exceeding 8kg).
Step 2 adjust the mode
Most elliptical machines use magnetic control technology to adjust the motion resistance, and rely on flywheel inertia and reluctance to control the strength and motion rhythm; Very few low-end elliptical machines use physical contact parts similar to braking devices to adjust the motion resistance. At present, the elliptical machine generally adopts magnetic control technology to adjust the motion resistance.
3. "Joint" protective sleeve
A simple rear flywheel elliptical machine has at least six joints on the left and right, including the middle part of the vertical rod, the lower end of the vertical rod, the rear end of the pedal rod and the flywheel joint. Installing a protective sleeve on each "joint" of the elliptical machine can not only be more atmospheric and beautiful, but also prevent the lubricating oil at the joint from rubbing against other places, and also prevent personal injury caused by accidental collision.
4, stationarity
The stability of the elliptical machine depends on the weight of the flywheel of the elliptical machine (generally, the larger the weight, the more stable it is). The magnetic control elliptical machine has high stability, and whether the bearing points of the elliptical machine components are linked with the bearings. A good elliptical machine has a wide bracket with anti-slip and scratch protection sleeves at both ends, and a high fine-tuning device and a small pulley behind the bracket.
5. Noise
Generally, no machine can achieve zero noise in this case, but the less abnormal noise and noise, the better the quality of the machine will be. You can find a machine in the shop. After stepping on it, you can move back and forth repeatedly, intentionally exerting force left and right. Pay attention to the noise in the process.
6. Panel
The intuitive and simple operation panel provides great convenience for your continuous and uninterrupted movement. A good elliptical machine has a more user-friendly operation panel, which can quickly start and choose an exercise plan at will, view exercise data and information, and make the operation easier to learn.
7, size step
When buying, you should also look at the appearance size of the product, and try to choose a machine with small size, flywheel or big stride. In terms of stride length, you can measure your usual stride length of walking and trotting to see what is the most natural and comfortable stride length of walking and sports. Generally, the stride is getting better and better, and the stride is above 35CM.
8. Brand and after-sales service
An elliptical machine often weighs hundreds of pounds, and it is not easy to disassemble and assemble. If there is a problem, it will be more troublesome. In this process, the professional guidance and responsible attitude of the merchants are particularly important, and it is best to choose a brand with local after-sales service. If you want to choose online shopping, then it is recommended to buy it in the flagship store, and the after-sales quality is guaranteed.
Which brand of elliptical machine is good? ICON JOHNSON Daiyu DYACOSOLE, speed PRECOR, BH, Aiqi Merrick Decathlon Decathlon, LifeFitness, Li Jian Shu Hua speed SOLE, brand-new elliptical machine e25, brand-new imported four-track design, electric slope adjustment, ￥9497Precor, EFX245 household elliptical machine, silent step fitness equipment, 39900 recreation. Good home elliptical machine magnetic control fitness equipment step by step slimming 5379 Kangle home magnetic control elliptical machine silent design spacewalking exercise bike 3500 discount: 7.6 fold 8 elliptical machine use method elliptical machine use posture.
Keep your body in a straight line. Don't bend or bend. From the front, don't swing your knees out or buckle them in, and your ankles and hips are in a straight line. Don't shrug your shoulders, look up ahead and tighten your abdomen; The center of gravity is between the heel and toe, slightly close to the heel, that is, the center of gravity is in the middle and rear side of the foot. When exercising, tighten your hips, grasp the handle with both hands and swing, and put the whole sole on the pedal.
Correct use of elliptical machine
1. Hold the handrail above the elliptical machine gently with both hands, and then step forward in turn with the rhythm of your feet. After finding the movement rhythm, slowly increase the thrust of the hand and the pedaling force of the foot;
2. When using body posture, hold your head up and chest out, don't bow your head to practice, look straight ahead, and put your whole body on your legs;
3. It is best to practice in groups, divided into two kinds. One is to group according to time, every 5-6 minutes, or every time, which can be decided according to one's physical endurance. When you exercise with an elliptical machine, the frequency and speed are gradually accelerated, so you must accelerate within the range that you can adapt;
4, pay attention to breathing, all sports breathing is very important, breathing should be rhythmic, do not suddenly gasp, this is not good for the body.
9 elliptical machine maintenance 1, elliptical machine should be carefully checked before use. Every part of the elliptical machine should be carefully checked, and pay attention to whether the screws are loose, or whether there are problems such as welding and fracture. If yes, it should be repaired in time to ensure the integrity of the equipment. Also check whether the operating mechanism, transmission system, speed change mechanism, safety protection and safety device of the equipment are sensitive and reliable; Keep the elliptical machine clean.
2. The air humidity in the environment where the elliptical machine is placed is very important. Maintaining a certain indoor humidity can prevent dust from entering the moving parts of the equipment and effectively reduce the wear and tear of the equipment.
3. The double-track pulley of elliptical machine needs to add a certain amount of lubricating oil regularly to keep its motion stable.
4. Keep some easily damaged parts, such as screws, joints, wire ropes, knobs, pulleys, grips, etc., for timely replacement when necessary.
5. Use the elliptical machine according to the instructions in the manual. The counterweight should be put back in its original position and put down gently. The insertion of high-speed heavy objects should be kept well. Don't throw it about.
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