In many home aerobic exercise machines for weight loss and fitness, cross trainer is a good choice. Most people like the stability and safety of the elliptical cross trainer, which does not hurt the knee and can lift the buttocks and thin legs. But after buying it back and using it for a period of time, there are some problems arise, such as thickened calves, uncomfortable knees and so on.
These problems are mainly due to a series of discomfort caused by incorrect use mode, incorrect posture and incorrect force point. So next let's take a look at how to use it professionally.
Correct posture
Well, before we prepare for exercise, let's first take a detailed look at the preparatory movements and what we need to pay attention to.
· Get on board. Be careful when stepping on the machine. Some people are confused when the pedal moves immediately and it is easy to lose balance. You have to hold on to the fixed handlebars and put one foot on each pedal to keep your balance. This machine uses the anti-slip foot pedal, so you don't have to worry too much when you step on the pedal.
· The placement of the feet. Toes facing forward can be slightly outward, but within 12 degrees. Speed up gradually during exercise, control your feet, and don't let the soles of your feet off the pedals of the elliptical cross trainer (don't lift your heels).
· Straighten your back. Keeping the spine straight is an important part of the correct use of the elliptical cross trainer machine. Avoid leaning forward on the armrest, keep your head upright, and tighten your abdomen. And then push your pelvis forward a little so that most of your weight is on the foot pads, which can effectively exercise your abs and core.
· Hand and foot coordination. The elliptical cross trainer is generally divided into movable swing arms and fixed handles, which can share the work between your upper and lower limbs. You can hold the fixed handle to maintain balance for the lower body exercise, or you can hold the mobile handle. You need to use both hands and feet until the upper and lower limbs can coordinate their movements before increasing speed. The whole movement process cannot rely on the machine, but should be carried out under its own control.
Mode of use
Now that we have a preliminary understanding of the preparatory work, we can systematically learn how to use the elliptical cross trainer and take action.
· Action essentials
The action is simply divided into four words: push, pull, tread and twist. The elliptical cross trainer is a whole-body movement. These four words can be said to completely include the whole process of movement and exercise to the whole body. Specifically, the upper limb is "push, pull". Waist and abdomen is "twist" and lower limbs are "tread".
· Resistance selection
Beginners in the use of the front drive elliptical for exercise, it is recommended to choose no resistance or 1-2 gear resistance. When you persist for three to five days and adapt, then add more resistance. For the elliptical cross trainer with large resistance, if you can persist in stepping on the 8-level resistance, it will be able to adapt to the movement of the cross trainer elliptical to a certain extent. But be careful not to deliberately pursue great resistance, because once the intensity is too high, you will feel tired even give up exercising.
· Exercise time
There is always a stereotype that the longer you practice, the more fat you burn. In fact, overtraining will not only have no effect, but will also bring various maladjustments to your body. Therefore, I suggest that the novice should train 3-4 times a week from the first week, each time lasting about 20 minutes and lasting for two weeks. After the body fully adapts to this rhythm, stick to it at least five times a week for 40 minutes to one hour each time.
· Movement speed
Don't pursue high frequency too much. Elliptical cross trainer belong to aerobic fat-reducing exercise, but if the exercise speed is too fast, it is easy to become anaerobic exercise and result in the inability to burn fat. And when the speed is too fast, it will also bring pedal slip, knee and ankle wear. It is recommended to keep the normal movement speed at about 30-40 laps a minute.
· Matters needing attention after exercise
Many people take a bath or rest after they stop training on their home gym equipment. I suggest that after the exercise is over, it is best to do stretch training in place for about a minute. Because this can effectively relieve the soreness of the whole body caused by the accumulation of lactic acid, but also allows the body to further stretch.
It is not difficult to see that the operation method of the basic cross trainer is actually relatively simple. Although the operation is easy, it is still necessary for beginners to learn. Because if you use it improperly, it may cause some muscle damage or fail to achieve the desired exercise effect. Therefore, if you want to exercise a good effect, you'd better not blindly accelerate the speed of exercise or increase the intensity of exercise. I think that pay attention to the correct method and use is the most important thing. Home elliptical cross trainer exercise should pay attention to the principle of moderation, as well as the necessary rest. The exercise period should also be appropriate to replenish water, so as to fully ensure the health of the body. Scientific exercise can better achieve the results you want.
