Spacewalk on the armrest

Armrest spacewalk refers to holding the armrest of spacewalk machine with both hands when using spacewalk, which is the most basic use method.

1. Hold the handrail with both hands, step on the two pedals respectively, keep your body standing naturally, raise your head, look forward, and keep your upper body as straight as possible.

2. Keep the knee joint of the left leg straight, step forward with the hip joint as the axis, and keep the right leg straight as far as possible, but the leg does not need to be completely straight and can be slightly bent.

3. When the legs move to a certain angle of 45 degrees (old people) and 60 degrees (young people), they naturally descend under the action of gravity, and when they reach the vertical line, they are converted into the right leg moving forward and the left leg lifting backward, and the action of alternating legs is repeated.

Rodless spacewalk

Spacewalk without handrail is the action of releasing hands without handrail on the basis of handrail practice, which requires a very skilled spacewalk machine to practice.

1. Don't grab the armrest of the spacewalker with both hands and step on two pedals respectively. Keep your body standing naturally, hold your head high, look forward and keep your upper body as straight as possible.

2. Keep the knee joint of the left leg straight, step forward with the hip joint as the axis, and keep the right leg straight as far as possible, but the leg does not need to be completely straight and can be slightly bent.

3. The leg swings less than 45 degrees, and naturally descends along the gravity. When it reaches the vertical line, the right leg moves forward, the left leg lifts backward, and the alternating leg movements are repeated.

Swing arm spacewalk

Using the swing arm of the spacewalker to walk in space, not only don't hold the handrail, but also need to cooperate with the swing arm during the movement, which requires strong coordination and balance between hands and feet.

1. Keep your feet on the pedal, hold your chest out, look straight ahead, and stand straight.

2. Simulate walking with two legs, and swing back and forth naturally, and the swing range should not exceed 45 degrees.

3. The arms naturally bend at both sides of the body and swing back and forth naturally with the movement of the legs.

Matters needing attention in the use of walker

1. Compared with the spacewalk in the gym, the spacewalk in the community is simple and practical, but the resistance is very light. It is not advisable to swing too much during exercise, which is easy to strain the thigh muscles, and may also fall down because of poor balance control. The correct way is to limit the range of normal long-stride walking. The best range of swinging legs is about 45 degrees, and the best frequency is 3-4 seconds at a time.

2, do not swing your legs back and forth at the same time, it is easy to make your body lose its center of gravity. In addition, people with spinal diseases and traumatic osteoarthritis should not use this equipment for exercise.

Don't swing on the same side of the spacewalker. This kind of play has no fitness effect, and you may fall down if you are not careful.

Benefits of walking machine

build muscle

A spacewalk is similar to a natural stride. In the natural swing of alternating legs, it can exercise the muscles of legs, waist, abdomen and buttocks well, and has the function of exercising muscles and enhancing muscle strength.

Improve the coordination of hands and feet

In the process of using the spacewalker to exercise, you need to hold the handrail with both hands, and at the same time, your legs are doing natural swinging movements. After long-term exercise, you can enhance the coordination ability of your hands and feet.

Exercise your balance.

Regular use of spacewalking machines can exercise the balance of the body well. After skillfully operating the walker, you can even exercise without handrails.

Movable leg joint

In spacewalk practice, because the foot does not need to leave the pedal, the knee flexion angle will not be too large, which will not have a great impact on the knee joint. Therefore, the frequent use of spacewalkers can actually move the joints of the legs and make them more flexible.

Enhance cardiopulmonary function

Space walking can enhance the heart and lung function of human body, promote blood circulation and accelerate metabolism in the body. Regular exercise can improve cardiovascular tolerance, and it is also good for the health of cardiovascular and cerebrovascular diseases and cardiopulmonary respiratory system.

lose weight

Using spacewalkers to exercise with a certain intensity can also help to consume calories in the body, thus achieving the effect of burning fat, which in turn helps to lose weight.