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how to use elliptical
- Apr 04, 2018 -
  1. Go to the monitor-oriented machine. Step on the machine carefully. The pedal may move like you and it's easy to lose balance. Grab the handlebar to help you balance.

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2. Start the pedal to open it. Walking a few steps forward on the machine should make the display bigger. If not, click the "Start" button.

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3. Start racing at a steady speed. Your arm should swing with a handle. When your left foot goes down and straightens your leg, the correct handle should be pulled toward your body. The same is true when your right leg falls.

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4. Do not lock the knee. Straighten your legs each time you paddle and bend your knees slightly. Please note that it is similar to riding a bike without sitting down, but with less range of up and down movement.

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5.Increase resistance. The speed on the elliptical is not always good. Raising the resistance will force you to pedal hard, which will make your muscles work better.

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6.Change direction on the pedal. The pedals on the elliptical can also be set back. Retreat is not only the diversity of advertising, your exercise, but it also does not tend to work forward muscles. Run your hamstrings and hips back when the machine is running. Tripping can be hard on your knees. Be careful about knee injuries.

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7.Use the swing arm. Some machines have movable swing arms and other fixed ones. The movable swing arm will give you a fuller body workout but will take some emphasis on your legs and ass. You can choose not to use the swing arm for more intense lower body exercises. This will involve more balance and awareness of your posture.

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8.Increase slope and resistance. Increase resistance and tilt every five minutes. Start with a comfortable but challenging basic pace. Do this for two minutes and keep the slope unchanged. Then increase the speed by two minutes. Allow yourself to recover one minute at a slower pace. Then increase the ramp or resistance and repeat the pattern. Depending on your fitness goals, you may want to adjust this exercise routine.

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9.Tilt your heel back. Keep pressure on your toes. Pushing all your weight on your toes will numb your feet. Keeping your heel weight will make your muscles work harder and increase your endurance so you can exercise longer.

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10.Stand straight. Avoid leaning forward on the armrests. This will make the exercise feel easier, but it will eventually reduce the exercise effect. Standing straight will make you work with the ABS and the core, because your exercise ellipse tries not to rest so much weight on the armrests. Instead, tilt your back slightly and keep your back straight. Most of your weight is on the mat.

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11.Do not do the same exercise every day. Although the same exercise day after day can be effective at the beginning, it will eventually lead to plateau. Changing your routine will not only make your training more attractive and more fun, it will greatly increase the effectiveness of each session. Interval training, you are changing the intensity and tilt of the ellipse, can be changed and modified every few weeks to increase the challenge and change.

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12.Avoid distractions and concentrate on physical exercise. Watching TV or reading while you exercise may seem harmless, but in reality it distracts you from your full exercise. Put down your thoughts and keep your awareness of the body. This way you can be sure that you maintain a good posture, maintain a steady pace, and plan your workouts in the next phase. Some people like to listen to music or podcasts while working. Use your own judgment. You may be the kind of person who can watch TV or listen to music and still concentrate on exercise. The most important thing is that you should maintain your awareness of the body and adjust the machine when necessary to make your exercise full of vitality, challenge and safety.

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13.Pay attention to the monitor. It tells you how many calories you burn, how many steps you have made, and how long you have been exercising.

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14.Set an elliptical goal for your time. Before you enter the machine, you should know what you want to accomplish on that day. Just jumping on ovals and moving is not the most effective or effective way to exercise. Make sure you know the time you plan to spend on the machine and the degree of exercise you plan to exercise.

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15.Take a moment to familiarize yourself with the console. Most galaxies will have a digital display. Before you start your workout, find the tilt button and find out how to adjust the resistance. Some elliptical galaxies have a label or other label and how they can start the machine. Each machine is a bit different, so spend some time comfortably using the console before you start exercising. If you are in the gym, they may have their own instructions for posting additional information. You can also ask a trainer to help you install.

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16.By weight and age. Most elliptical machines can give you weight and age. In this way, the machine can help you track how many calories you consume during your workout. Some elliptical machines also have sensors on the handles to monitor heart rate. Some machines allow you to plan exercises and add extra information, including how many calories you want to burn, how long you want to exercise, or what level of intensity you want to reach. For moderate exercise, your heart rate should be 50 to 70% of your maximum heart rate. For a vigorous workout, your goal is 70 to 85%. Calculate your maximum heart rate minus your age from 220. If you are 31, your maximum heart rate is 189.

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17.Changing the tilt angle of your machine can have a big effect on your workout intensity. Putting the machine on a low slope will make your workout more cross-country skiing. The medium slope is more like a bicycle or a revolving class, and a high slope is more like climbing a stair. You can adjust the entire setting and give your exercise variety to help you focus on different muscles.

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