1, rowing machine
Rowers are very popular in foreign fitness circles! Rower is a kind of equipment to simulate rowing, which has a good effect on strengthening the muscles of legs, waist, upper limbs, chest and back.
The rowing posture is that the upper body is straight and the legs are kicked. Bend over, then back, pull your arms, spread your shoulders, hold your chest out, straighten your legs, and repeat the action. Remember not to bend, bend or bend.
When rowing, every stroke can exercise about 90% of the extensor muscles, so it is really good for the extensor muscles who hardly participate in any exercise at ordinary times.
It also plays an obvious role in training back muscles, which can make the back have a larger range of activities when the body flexes and stretches, and make all joints of the spine exercise.
Especially the partners with a small belly and a tiger's back, rowing sports will bring you unexpected fitness effects ~
Step 2 pedal
For the primary weight-loss er, it is easy to get started on the treadmill.
The effect of losing weight on the treadmill varies with the intensity of exercise. When the exercise intensity is about 75% of its maximum exercise intensity, the treadmill is an absolute strong hand in burning fat. At moderate and high intensity, the treadmill running 1 hour can consume 850 calories.
However, please note that running on the treadmill will cause great pressure on joints such as spine, knees and ankles, especially when you forget to warm up and stretch, it is easy to strain your muscles directly on the treadmill.
I would like to remind readers that when using the treadmill, please fasten the safety buckle, and everything is safety-oriented.
3. Elliptical machine
If your joints, knees and lower back are injured, then the elliptical machine should be included in your aerobic exercise list.
Elliptical machine imitates the track of running, requiring both feet to step on the pedal, knees bent, upper body straight, body not bent, hips pursed. Some elliptical machines can not only adjust the resistance, but also change the pedal inclination to stimulate different muscles.
The leg moves along with the trajectory of the instrument, which is more about the movement of the hip joint, while the knee joint and ankle joint only move in a small range.
The key lies in the control of the knee joint, and the thigh should be stretched during the whole exercise.
Second, the difference between rowing machine, treadmill and elliptical machine
Treadmill VS rowing machine
In terms of exercise efficiency, rowing machines consume more energy than treadmills in the same time.
In terms of muscle exercise, the treadmill is relatively mild, while the rowing machine is more explosive and mobilizes more muscle groups.
Elliptical machine VS rowing machine
Elliptic function allows more muscle groups to participate, but more is a simple stepping action.
The flexion and extension of the paddle can exercise the muscles of the whole body.
Elliptical machine can simulate running, mountain climbing, cycling and even more sports, but the exercise intensity is less than that of treadmill and spinning bike.
Elliptical machine VS treadmill
When you use the elliptical machine to exercise, your limbs move with the trajectory of the elliptical machine (under the condition of holding the handrail), and your torso exerts corresponding force, so that you can exercise all over.
Because in the process of using the elliptical machine, people's legs move with the trajectory of the elliptical machine, so the legs have no center of gravity and no reaction force, so the knees will not be impacted. This is also the reason why elliptical machines basically have no requirements for users' knees.
And running will grind your knees.
Elliptical machines include large elliptical machines and small elliptical machines. Large elliptical machines have a large step distance, which is common in gyms and of course at home. The small elliptical machine has a small stride and is more suitable for users of medium height. The big elliptical machine brings a little more exercise intensity than the small elliptical machine.
Elliptical machines are generally magnetically controlled flywheels, and there is almost no noise, which is also great.
3. Which should I buy, rowing machine, treadmill or elliptical machine?
1. Know your physical condition and choose equipment according to your injuries.
2. If you want to exercise some muscles (such as buttocks) through aerobic training, adjust and choose according to the characteristics of the equipment and its variability (such as the inclination of the pedal of the elliptical machine).
3, don't die with the device. Training in the same equipment for a long time will lead to the body's adaptation to the training mode and intensity, resulting in unsatisfactory training results. Mix different aerobic methods together to increase the freshness and ensure the training effect.
Every kind of fitness equipment has its own advantages, no one is absolutely good, and the one that suits you is the best.