How correctly to be engaged on training apparatus elliptical? Elliptical trainer

Advertising beautifully describes the miracle of technology, demonstrating what an attractive figure with its help you can buy. Of course, you can get ideal forms without any extra effort on your part, as soon as the simulator appears in your home, also you can forget about the bad health and extra pounds. The task of advertising is to sell, and ours with you - to understand why we need this device and how to properly engage in simulators elliptical.

let's get acquainted

Before you, in fact, a very interesting design. It is a compact machine with moving pedals and handrails. At first glance, you can understand that this is a symbiosis of the treadmill, exercise bike and stepper. This versatility helps to replace a whole 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 performing exercises, the pedals describe the ellipse, which gave the design a name. This cardiovascular device, which, unlike its predecessors (treadmills), gives less stress on the cardiovascular system, so it is recommended to most people who want to play sports. Do not forget that in the presence of any disease, you need to consult a doctor and trainer who will tell you how to properly engage in elliptical trainers in accordance with the characteristics of your body.

The second interesting point is that the air arrangement of the pedals reduces to a minimum the shock load on the knee and ankle joints, as well as on the spine. It's no secret that classes on the treadmill are often canceled because of this harmful effect.

Types of elliptical trainers

They are divided according to the principle of work. For today there are three types of such simulators:

• Electromagnetic. These are elite cars that are actually able to replace the whole fitness room. Their feature is the ability to set the parameters of the load, thus adjusting the training depending on the goals. You can pre-set the distance, training time and the optimal heart rate. Thus, the program will not let you shirk the load during the training. These are the most silent, reliable and durable machines.
• Elliptical trainer magnetic. In it, the pace and rhythm of work are set by the athlete himself, hence the effectiveness of training depends on his motivation. Due to the permanent magnets that move along the flywheel, the load is regulated, smooth running and low noise level are ensured. This is a more economical and rather reliable option.
• Mechanical. Here the athlete himself is responsible for the intensity and smoothness of the movements of the pedals. This leads to uneven load, which is not very good for the joints. Dignity can be considered low cost, but today such simulators have practically ceased to enter the market.

Preparing to purchase a simulator, talk in advance with your family members, since it is likely that each of them is planning to train on simulators. To maintain the shape of an inexpensive magnetic device is suitable. If you want to achieve maximum effect in a short time, then you need a professional model. The latter also have their own set of characteristics, which are reflected in the result of training:

• The step length is the amplitude of the pedal movement, which directly affects the result. Small machines for home use have a step length of up to 400 mm. If space and budget allow, it is better to pay attention to professional simulators, in which this figure is much larger, in addition, it is possible to regulate the depth of the step.
• Weight flywheel. The more it is, the smoother movement and less stress on the joints. The average weight is about 10 kg, if possible, you can choose more.
• Heart rate meters. Usually only on expensive models. This allows you to track the cardio load and build a heart rate program. The optimal training pulse is easy to calculate, you need to take away your age from 220 and calculate 70% of the received number. This will be the pulse rate, which will allow for normal training, do not die out prematurely and achieve the desired results.

If you choose the suitable simulators for yourself, photos and description will help you find your bearings.

What are they for?

As already mentioned, the elliptical is a cardio or aerobic simulator. It performs all the basic functions that are required for home use. This is primarily a reduction in weight and muscle tightening, in addition, an important task is to strengthen the body, the development of endurance respiratory and cardiovascular systems.

The simulator itself will not work for you, but the load is perceived much softer than the usual training in the gym. This is important for beginners, people of age and having limitations for health reasons. The main unique feature that distinguishes an elliptical trainer is that it is designed for exercises with a weight load, that is, the weight of your own body is used. It trains not only the lower, but also the upper part of the body - with the help of handles. This can be commensurate with the work of a skier who uses sticks.

Restrictions for health reasons

Classes on an elliptical simulator are a serious physical load, so you need to weigh your strengths and capabilities. Severe cardiovascular failure, bronchial asthma, tachycardia and angina are diagnoses in which physical activity must be carried out in strict accordance with the prescribing doctor's instructions.

If you do not suffer from chronic illnesses, but during training feel severe dizziness, pain, weakness and nausea, immediately stop exercising and consult a doctor. Listen to your body, do exactly as much as you can, and the next time add one or two minutes to the workout.

How to properly engage in simulators elliptical

It is not recommended to conduct training for 2 hours after waking up and less than 2 hours before going to bed. The interval between meals and classes should not be less than 1.5 hours. Be sure to prepare the body for the load, do a workout. This is a series of light exercises, squats and slopes.

Turning to the training itself, remember that it must be performed to the end. Therefore, if you are a beginner, plan an initial lesson for 5 minutes, with a subsequent increase in time every two minutes.

Rules of training

First, adjust the height of the handrails and the length of the step for you. Arrange the body vertically, and the closer to the edges of the pedals are your feet, the more load the body will receive. Do not forget that the main emphasis is on the heel, and the toe is free, knees slightly bent. The head does not need to be lowered. Now start moving forward. If you want the load to be on your hands and back, use movable handrails.

After a while, you can change the movement. Now take the buttocks back so that the knees remain bent and start walking back. This will give a load on the large gluteal muscles. To strengthen the quadriceps and calves of the legs, tilt the body forward and continue to move.

Another difficult, but extremely effective movement: descend as low as possible, as if trying to sit down, and start pedaling.

Achieved result

You start training and use an elliptical trainer. What muscles work with this? Unequivocally difficult to answer, because it all depends on the intensity of your load, because a dreamy "walk" on the best simulator will not work. If you do the exercises correctly, your buttocks will change, the tilt is used to pump these muscles. When increasing the intensity of training, the quadriceps muscle of the thigh works well .

When you move back, the hamstrings and hind muscles of the hip work well. Alternating motion forward and back trains the calves and lower tibia.

This list is not limited. If you know how to properly engage in simulators elliptical, then bring in the form and upper body. Work (but not too intensively) a large pectoral muscle, biceps and triceps, that is, the forearms and upper parts of the hands.

Concluding the topic of elliptical simulators, I want to say about their obvious usefulness. They make it possible to conduct training as efficiently as possible, at a convenient time.