Of all types of elliptical trainers occupy 2nd place in popularity among users, second only to the treadmill. They are almost all sports clubs. In addition, they are often purchased for home use, as you can play sports at the same time and watch an interesting film.
Ellipse popularity is due to the fact that many are actively involved muscles without undue stress on the knee area during workouts.
Why elliptical trainer is better than many favorite jogging track?
Jogging is not recommended for people who have problems with joints, but the elliptical device does not overload them.
Working on the ellipse, it is possible to change the load on the different body parts, for example, to focus on the buttocks or upper body. It can be used for warm-up, and for employment. To warm up, you will have enough for 10 to 15 minutes, even without resistance, which is adjusted in the settings.
Which muscles are utilized during the exercise?
Buttock – make up the bulk of the buttocks form, it is closest to the surface.
Hamstrings – occupy the back of the thighs.
Quadriceps – are on the front thighs.
Shoulders, triceps, biceps – the upper part of the body.
exercise options on the elliptical trainer
Standard walking. All movements like riding a normal bike standing. The housing body to keep straight and not leaning forward. This exercise allows you to distribute the load on the muscles evenly.
Walking back. Housing bows slightly forward and your knees at the same time rising higher than during normal walking. This increases the load on the gluteal area.
Forward Bend and walking. Fixed arm on a stationary handrail, the body leans forward and starts kicking motion. During foot movement should try to push the floor. In this case, the main load is on the buttocks.
Walking sitting. Straight body a little leans back. The legs move so that your thighs are parallel to the floor covering, and shin – is perpendicular. The rails need to hold arms outstretched. During exercise the pelvis should be in a fixed position as during normal cycling.
Thus, well-worked thigh and buttock area. Try to perform this exercise instead of the classic distance, and see how the body will feel the load amplification followed desired result.
Identify and keep under control the load, you can use a special pulse sensor. Heart rate increases with the load. If there is no sensor, to calculate the heart rate fluctuations, depending on the load you will be able itself. For example, 140 – 150 punches – the pace of the classical walking, and 190 – 200 – during exercise on a track for running.
Training program training on orbitrek №1. 35 minutes
|00: 00-3: 00||3||130||warm-up|
|03: 00-5: 00||5||130||warm-up|
|05: 00-10: 00||6||140||Increase a speed|
|10: 00-15: 00||7||140||walking back|
|15: 00-20: 00||7||140||walking forward|
|20: 00-22: 30||7||140||Push|
|22: 30-25: 00||7||140||To pull|
|25: 00-30: 00||5||140||without hands|
|30: 00-35: 00||3||130||Hitch|
Train, takes 20 minutes, optimally suitable for beginners who have just started to explore the elliptical trainer. Movement should be facing forward with straight, smooth body. The higher the heart rate, the need to move faster.
Training program training on orbitrek №1. 20 minutes
|00: 00-3: 00||5||140||warm-up|
|03: 00-5: 00||7||150|
|05: 00-07: 00||8||150-160|
|07: 00-08: 00||10||190-210||Run|
|08: 00-10: 00||6||150-160|
|10: 00-12: 00||10||190-210||Run|
|12: 00-14: 00||8||150-160|
|14: 00-15: 00||10||190-210||Run|
|15: 00-17: 00||7||150-160|
|17: 00-18: 00||8||190-210||Run|
|18: 00-20: 00||5||140||Hitch|