Elliptical machine, as its name implies, is that when the sole of the foot is walking or running, the route of each step is basically an ellipse. The elliptical machine has two pedals, and their trajectories are also elliptical. When exercising on it, it feels like walking or running, but the sole of the foot does not leave the pedal, which 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.

There are two kinds of elliptical machines, one can only do backward movement, and the other needs both hands and feet. Both of them are loved by many people. The latter is more challenging because it requires higher balance. In addition, the latter has a good exercise effect on the upper body and helps to increase the endurance of your arm.

Elliptical machine, like all other fitness equipment, needs you to keep a good posture, pay attention to breathing and replenish enough water. Other preventive measures include:

1. Don't step back. In the past, many people thought that moving backwards on the elliptical machine could make more use of the buttocks. In fact, the two directions are mainly aimed at your thighs, and when you move backwards, the pressure on the knee joint will increase, which will have a bad influence on the ligaments and tendons of the 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 movement back and forth by 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.

Efficacy:

1. Oval function organically combines the movements of arms and legs, which can coordinate limbs and shape a healthy body when used frequently. Long-term practice is helpful to improve physical endurance, exercise cardiopulmonary function, calm mind and improve sports ability.

2. Elliptical machines are suitable for a wide range of people. For healthy people, elliptical function can enhance physical fitness and improve physical fitness; For people with poor knees and ankles, when walking or running, the impact force generated when the feet touch the ground often makes the joints ache, so it is safer and more comfortable to exercise with an elliptical machine.

Correct use of elliptical machine

Gently hold the armrest above the instrument with both hands; Step forward with hands and feet in turn; After the movements of hands and feet reach a relatively coordinated level, the thrust and tension of hands gradually increase.

Weight loss suggestion: If the weight is heavy, it is recommended to use an elliptical machine, because the impact of the elliptical machine on the knee is relatively small compared with the treadmill.