1. Don't step back. Many people once thought that they could make more use of their hips when moving backwards on the elliptical machine. In fact, the two directions are mainly aimed at your thighs, and if you move backwards, the pressure on your knee joint will increase, which will have a bad effect on the ligaments and tendons of your knee joint for a long time.
2. Try not to let the soles of your feet leave the pedal. There are many moving parts on the elliptical machine. If your foot leaves the pedal, it may cause unnecessary injury and is not conducive to your balance.
3. Some elliptical machines can not only adjust the resistance, but also adjust the inclination, and try different angles, which is helpful to increase the interest.
4. You can do two-way movements before and after practicing with the elliptical machine. When practicing, you can generally practice forward for 3 minutes, then do backward for 3 minutes, and practice for 5-6 minutes in a group. It is best to practice 3-4 groups in each activity. The frequency of action should be gradually accelerated, but not too fast, and it must be within your control.
Second, the comparison of elliptical machine, treadmill and bicycle
The order of knee influence from big to small is:
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.
The order of fat-reducing effect from high to low is:
Treadmill > elliptical machine > bicycle (theoretically, the more muscle groups you participate in per unit time, the better the fat-reducing effect).
3. Which is better to lose weight, elliptical machine or treadmill?
Elliptical Machine
Elliptical machine combines walking, climbing stairs, cycling and skiing. Exercising by elliptical machine has the advantages of moderate consumption, space saving and low joint pressure, which emphasizes the coordination of upper and lower limbs, but has certain restrictions on the angle and mode of lower limb movement.
Treadmill
Treadmill fitness has the advantages of large exercise space, fast calorie consumption, mature related technology and research, which can make the body achieve comprehensive training effect. However, running has a certain pressure on the joints, which is more dangerous for people with knee and hip injuries or the elderly, and it is noisy and subjective fatigue during exercise.
These two instruments are aerobic instruments that consume whole body fat. If the intensity time is the same, there is little difference in heat consumption between the two instruments. The elliptical machine burns about 300 calories in 40 minutes, which is the heat of a bowl of rice, while the runner will participate in more muscle groups and consume slightly more than the elliptical machine.
Treadmill is suitable for people with relatively good health, normal function of each joint (especially knee joint and ankle joint) and no major diseases and injuries. The impact of the treadmill is relatively large (although the impact of a good treadmill is only one-seventh of that of the ground), and the risk is relatively high. Elliptical machine is suitable for people with heavy weight, joint injury or long-term inactivity, with high safety.