The elliptical machine, also known as the spacewalk machine, is a device that has a good effect on cardiovascular and pulmonary function exercise. It
Structure and Principle
The elliptical machine is mainly composed of pedals, armrests, flywheels, resistance adjustment devices, and other parts. When the user steps on the pedal, the flywheel begins to rotate with the stepping of both feet. Through the resistance adjustment device, the intensity of the movement can be adjusted according to their own needs and abilities.
advantage
Joint friendly: There is no focal point for the knee joint during exercise, avoiding the impact force generated during running, which can better protect the joint and reduce the risk of injury, suitable for people with poor knee and ankle joints.
Whole body exercise: It can organically combine the movements of the arms and legs, coordinate the limbs, not only exercise the leg muscles, shape the buttocks, but also enhance core strength, stimulate sciatic nerve regulation, and improve the endurance and strength of the waist muscles. It has a shaping effect on the buttocks, thighs, side waist, and lower abdomen.
Heart and lung function improvement: Prolonged practice can help improve physical endurance and effectively exercise heart and lung function.
Comfortable sports experience: The sports trajectory is relatively smooth, without significant jerking or vibration, and the noise is also low.
Correct usage method
Posture: Stand on the pedal with both feet shoulder width apart, toes forward, and knees aligned with toes; Stand upright, keep your back straight, contract your abdomen and chest, naturally lower your shoulders, and lightly grip the armrest with your arms.
Hand foot coordination: Both hands step forward in sequence with the feet, and after coordinating the movements of the hands and feet, gradually increase the pushing and pulling force of the hands.
Exercise Techniques
Resistance and slope adjustment: Beginners can start with lower resistance and gradually increase it after adaptation, which can better exercise muscle strength. Appropriately increasing the slope can exercise the muscles behind the legs and buttocks, but it should be done gradually.
Training time and frequency: Beginners are recommended to train 2-3 times a week, with each session lasting 20-30 minutes; After adaptation, you can train 3-5 times a week for 30-60 minutes each time.
intended for
Suitable for healthy individuals to enhance their physical fitness, as well as for those with poor knee and ankle joints who want to avoid high impact sports injuries.
matters needing attention
Breathing: Keep taking deep breaths during exercise and do not hold your breath.
Water supplementation: Pay attention to replenishing water before and after exercise, and replenish it in a timely manner during long-term exercise to avoid dehydration.
Safe operation: Avoid falling during use, and do not adjust resistance or slope arbitrarily while the machine is running.
Moderate rest: After exercising, it is necessary to stretch and relax appropriately to give the body enough time to recover and avoid overtraining.
