How to practice stovepipe on mountaineering machine with good effect
Use the right posture
In order to achieve good stovepipe effect, correct posture should be used in mountaineering. During the exercise, keep the knee slightly bent, don't swing the pelvis from side to side, and don't just exert force on the forefoot. Don't leave the pedaling part when exercising, don't cross your knees, and don't bend over to help you lose weight because your hands and arms are on the armrest.
Adjust the slope properly.
In mountaineering, if the slope reaches 15 degrees, the leg muscles can be effectively exercised. The mountaineering machine wants a better slimming effect, without increasing the speed, just increasing the slope. After adapting to the basic movement of the mountaineering machine, we can try to increase the appropriate slope, for example, to 30% or even 40%, so that the effect of exercising for 5 minutes at a speed of 3km/h is the same as that of exercising for 30 minutes on an 8 km/h platform treadmill.
Adjust the appropriate resistance
When climbing a hill with stovepipe, you should pay attention to ensure that the left and right resistance are the same during exercise. At the beginning of exercise, reduce the resistance first, then step on it slowly, let the heart rate rise gradually, and then slowly increase the resistance. After the exercise, the resistance should be gradually reduced to make the heart rate gradually return to normal.
Relax your legs after exercise.
After mountaineering, relax your legs, relieve the tight muscles in your legs, or help you relax through massage.
Does the mountaineering machine hurt your knee?
Proper use of the mountaineering machine does little harm to the knee, but wrong movements and high-intensity exercise may still cause damage to the knee.
Correct use posture of mountaineering machine
handlebar
When exercising on the mountaineering machine, you can gently hold the handle with your hands. If you just need to keep calm better, you can touch the bar with your fingers.
If you can let go of your hands and let them hang naturally at your sides after adapting to the movement of the mountaineering machine, you can not only strengthen your cardiopulmonary function, but also enhance your body's balance. Of course, this can only be done if you can keep your balance and not fall.
Keep your body upright.
Keep your body standing. You can lean forward slightly, but you can't bend over or lean left or right. Relax your shoulders and tighten your abdomen slightly.
Keep the step size consistent
When using the mountaineering machine to exercise, make sure that the stride size can be consistent, neither too long nor too short. Too long a stride can easily lead to injury of leg muscles and joints, while too short a stride will reduce energy consumption and exercise effect.
Put your sole on the pedal.
When using the mountaineering machine, try to put all the soles of your feet on the pedal. If you pad your toes, your calf muscles will soon get tired. Moreover, when the sole of the foot touches the ground, it is best to touch the ground in the middle of the foot to cushion the impact on the legs.
Adjust the appropriate slope.
When using the mountaineering machine to exercise, there is no need to increase the speed, but the exercise effect can be improved by adjusting its slope appropriately. At the beginning of exercise, you can start from a place with a small slope, such as 15 degrees and 16 degrees, and gradually increase the slope.
Is the mountaineering machine less harmful to the knee?
When climbing mountains outdoors, it is active exercise, and the proportion of legs is relatively large, so the load on knees is also very heavy. However, when exercising on the mountaineering machine, the whole body participates in sports more, and the quadriceps femoris, posterior thigh muscles and gluteus maximus of the body can all participate in sports.
Therefore, when climbing up and down the steps with thighs on the mountaineering machine, the pressure on the knee joint will be much smaller than when climbing mountains or stairs, and the damage to the knee joint will naturally be reduced.