Today, Bian Xiao will show you how to use the elliptical machine to exercise. What are its unique advantages?
1. can coordinate limbs and keep fit.
If your thighs belong to small muscle type or fat type, you can use long-term training methods with little resistance. On the contrary, boys who are thin or girls whose legs are too thin can adopt training methods with greater resistance and shorter time.
Long-term aerobic exercise will make people thinner and thinner, and also help to improve physical endurance, exercise cardiopulmonary function, calm the mind and improve sports ability.
2. It can improve the defense line
In the process of practice, pulling the handle slightly with both hands becomes a sitting rowing with one hand alternating. Elliptical machine has little resistance, so you won't worry about training trapezius or latissimus dorsi very thick.
3. abdominal exercise is effective
Elliptical machine is very effective for abdominal exercise, but many people don't know it. Do abdominal exercises before going to the elliptical machine, and then go to the elliptical machine. What a surprise!
Don't hurt your knees
The unique design of elliptical machine allows almost all lower limbs to participate in sports. Compared with the treadmill, there is no bouncing action, which reduces the pressure on the knees. Exercise with both hands and feet, and share strength reasonably.
For people who need to lose weight, it will be more comfortable and can exercise the strength and endurance of the whole body muscle groups.
5. Good body shaping effect
Elliptic function exercises and stimulates the regulation of sciatic nerve, enhances the endurance and strength of waist muscles, stimulates buttocks, thighs, side waist and lower abdomen, thus achieving the effect of body shaping.
6. Several common misunderstandings
Myth 1: The faster the pedal rotates, the better the training effect.
Truth: When training on an elliptical machine, the sooner the better! Increasing the speed can indeed increase the training intensity, but blindly increasing the speed can not only achieve the effect, but also may cause knee joint wear or calf cramps. Only increasing the exercise frequency appropriately is the best way to exercise!
Myth 2: Walking straight will damage your waist, so you should bend over to exercise.
Truth: The answer is definitely wrong. Straightening on the elliptical machine can not only exercise the abdomen, but also exercise the muscles of the upper body. And when training on one foot, you can exercise more muscle groups and consume more fat!
Myth 3: intensity adjustment on elliptical machine, is the greater the intensity, the better?
Truth: No, the intensity adjustment of elliptical machine is exquisite, and not everyone is suitable for high-intensity training, so that not only the training effect will not be obtained, but the muscles will be damaged (as well as other sports). Therefore, when training on the elliptical machine, the intensity should be adjusted step by step, and you should not blindly increase the intensity, which will lead to your loss of confidence and persistence in sports.
Myth 4: When using the elliptical machine, you can achieve the training effect without hands and feet.
Truth: Wrong. Elliptical machine is not a treadmill, just run with your feet. When training on the elliptical machine, we need arms to keep our balance. Don't collapse your muscles too tightly. Be sure to master the hand-foot coordination of elliptical machine, otherwise it will easily lead to hand-foot confrontation and muscle injury.
Although the elliptical machine adopts a simple way of exercise, the movements of various parts of the body change slightly during the exercise and the effect is different.
Fitness, we need to constantly try to explore in training, rather than simply repeating, don't give up when encountering problems, and seriously try to distinguish the different effects brought by different actions.