Advertising beautifully describes to us the miracle of technology, showing how attractive a figure it can be purchased.Of course, the ideal forms you can get without any extra effort on your part, as soon as the trainer will be at your home, and you can forget about the bad state of health and overweight.The challenge of advertising - to sell, and it is our - to understand why we need this device and how to deal with elliptical at the gym.
Let's get acquainted
Before you actually a very interesting design.It is a compact machine with adjustable pedals and hand rails.At first glance, one can understand that this is a symbiosis of treadmills, exercise bikes and steppers.This versatility helps to replace a set of devices that take up a lot of space, even in the gym, not to mention the city apartment.
features of these simulators
When you exercise pedal describe an ellipse, which gave the name of the design.It's cardio, which, unlike its predecessors (the treadmill), gives less stress on the cardiovascular system, so it is recommended for most people who want to play sports.Do not forget that the presence of any disease should consult a doctor and coaches who will tell you how to deal with elliptical at the gym, in accordance with the features of your body.
second interesting point is that the air pedal arrangement minimizes the impact load on the knee and ankle joints and the spine.It is no secret that training on a treadmill is often canceled because of this adverse effect.
Forms elliptical trainer
They are divided according to the principle of work.At present, there are three types of simulators:
- solenoid.This luxury cars, which are actually able to replace a fitness room.Their feature - it is an opportunity to set the parameters of the load, thus adjusting the workout according to your goals.You can pre-set the distance, a workout and optimal heart rate.Thus, the program will not let you take time off from the load during training.This is the quiet, reliable and durable machines.
- magnetic elliptical trainer. It tempo and rhythm of the athlete sets, respectively, of their motivation depends on the effectiveness of training.Due to the permanent magnets, which are moved by a flywheel, adjusts the load, provided a smooth ride and low noise levels.It is more economical and sufficiently reliable option.
- Mechanical.Here, the athlete is responsible for the intensity and fluidity of movement pedals.This leads to uneven loads, which is not very good effect on the joints.The advantage can be regarded as a low cost, but today such trainers have practically ceased to be marketed.
ready to purchase a simulator, in advance, talk with members of his family, as it takes on simulators plans are likely to each one.To maintain a low-cost form suitable magnetic device.If you want to achieve the maximum effect in a short time, you'll need a professional model.The latter also has its own set of characteristics that affect the result of the exercise:
- step length - is the amplitude of the motion of the pedals, which is directly reflected in the result.Small machines for home use have a length up to 400 mm pitch.If you allow the space and budget, it is best to pay attention to professional trainers, in which this figure is much higher, in addition, it is possible to adjust the depth and pitch.
- weight flywheel.What it is, the smoother movement and less stress on the joints.Considered average weight of about 10 kg, if it is possible, you can choose more.
- heart rate meter.Usually there are only expensive models.This allows you to track and build cardio heart rate programs.The optimal training pulse is easy to calculate, you need between 220 and subtract your age to calculate 70% of the resulting number.This will be the heart rate, which will allow for normal training, not fizzle out ahead of time, and achieve the desired results.
If you choose for themselves suitable trainers, photo and description to help you navigate.
for what they are intended
As mentioned above, the elliptical - it's cardio or aerobic exerciser.It performs all the basic functions that are required for domestic use.This is primarily a weight loss and muscle tightening further important task is to strengthen the body, the development of endurance of the respiratory and cardiovascular systems.
himself simulator for you will not work, but the load is perceived much softer than regular workout in the gym.It is important for beginners people age and having restrictions on health grounds.The main unique feature that separates the elliptical trainer - that's what it is intended to exercise with weight-bearing, that is used the weight of his own body.Trains not only lower but also the upper part of the body - with the help of sticks.This can be commensurate with the work of the skier, which uses a stick.
restrictions for health
Classes on elliptical trainer - this is a serious exercise, so be sure to weigh their strength and capabilities.Severe cardiovascular disease, asthma, tachycardia, and angina - is a diagnosis for which physical activity should be carried out in strict accordance with the requirements of the attending physician.
If you do not suffer from chronic diseases, but during training feel dizzy, pain, weakness, and nausea, stop exercising immediately and consult a doctor.Listen to your body, follow as much as you can, and the next time added to the time of training one or two minutes.
How to deal with at the gym elliptical
not recommended workout for 2 hours after waking and less than 2 hours before bedtime.The interval between meals and employment, too, must not be less than 1.5 hours.Be sure to prepare the body to stress, do a warm-up.This is a series of light exercises, squats and slopes.
Turning to the training itself, remember that it must be carried out until the end.Therefore, if you are a beginner lesson plan initially for 5 minutes, followed by an increase in time each time for two minutes.
Rules workout
To start, adjust the height of handrails and step length for themselves.Place the body vertically, and the closer to the edges of the pedals are your feet, the more the load will receive the body.Do not forget that the main focus is on the heel and the toe is free, knees slightly bent.The head does not need to descend.Now start to move forward.If you want to load was well into his arms and back, using movable rails.
After a while, you can change the motion.Now pull the buttocks back to the knees were flexed and start walking back.This will load in the gluteus maximus.To strengthen the quadriceps and calves, tilt your body forward and keep moving.
Another complex but highly efficient movement dipped as low as possible, as if trying to sit down and start pedaling.
achieve results
you start training and using an elliptical trainer.Which muscles are working at the same time?Definitely difficult to answer because it depends on the intensity of your load, because the dreamy "walk" on the best simulator will have no effect.If you are doing the exercises correctly, will change your buttocks, to pump those muscles used the slope.In stepping up the intensity of the workout works well quadriceps.
When reversing excellent work the hamstrings and back muscles of the thigh.Alternating back and forth motion trains calves and lower shin.
This list is not limited.If you know how to deal with elliptical at the gym, you should bring the form and your upper body.Work (but not too hard) pectoralis major, biceps and triceps, ie the forearm and upper arm.
Concluding the topic elliptical trainer, I want to say about their obvious utility.They make it possible to carry out training as efficiently as possible, at a convenient time.
