There are two kinds of elliptical machines, one can only do backward movement, and the other requires you to use your hands and feet. Both of them are welcomed 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 you are heavy, I suggest you use an elliptical machine, because the impact of the elliptical machine on your knees is relatively small compared with the treadmill.
Which is better to lose weight, elliptical machine or treadmill?
The order of knee influence from big to small is:
Usually: running > elliptical machine > cycling.
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:
Running > elliptical machine > cycling (theoretically, the more muscle groups you participate in per unit time, the better the fat reduction effect).
Tip: Treadmill, elliptical machine, mountaineering machine, bicycle and rowing machine can all help you improve your heart and lung function and consume more calories, but each method will have a little emphasis. The characteristic of elliptical machine is that it can train the coordination ability of our upper and lower limbs well, improve the control effect of the central nervous system on muscles, and save the violent impact of treadmill on knee joint, which is safer. However, different sports equipment will have its most suitable crowd, and weight loss should be chosen according to your physical condition and hobbies. Regular long-term persistence is the most critical.