The stepper is a cardio exercise machine that simulates walking up the stairs
What are the steppers?
By type of movement:
– classic, which imitates the usual walking up the stairs;
– balancing, which helps to develop coordination and abdominal muscles;
Important: movements on the balancing stepper occur as a result of a shift in the center of gravity from side to side.
– swivel – it gives an additional load on the back.
Important: when walking on a stepper, turns are made by the whole body.
By type of system:
– mechanical, which works by hydraulic cylinders, i.e. when pressure is exerted on the pedal by the foot, the cylinder is compressed, and when the weight is transferred to the other pedal, the cylinder is unclenched;
– electromagnetic – the load is regulated using the buttons on the control console. During exercise, you can monitor the pulse, calories, number of steps.
The electromagnetic stepper is more suitable for sports clubs.
Mechanical trainer at home is easy to use. You can attach expander to it yourself and start training.
It turns on automatically – with one foot press.
Before you start training on the stepper, you need to warm up well – start squatting.
Exercise: Stand with your feet shoulder-width apart. Take your pelvis back and make sure that your knees do not come out on your toes.
Important: When doing the exercise, you watch your breathing. Exhale at the top. Sit down, stand up, exhale, etc.
Repeat squats 12-30 times.
After you have completed the exercise, step on the stepper platform and the stepper will turn on automatically.
On the stepper’s monitor, you can track:
– the number of steps;
– training time;
– calories burned.
If the goal of your workout is to lose weight, then you need to connect an expander.
Slimming exercises
To work out the shoulders, you need to stand on the stepper with both feet and take the expander in both hands. And on outstretched arms, work on exhalation.
Take an expander in your hands and swing to the sides, exhale when your hands are up.
Squeezing at the top is like lifting the bar up.
Working out the hands, muscles of the biseps. Hands are pressed to the body up to the elbow. The palms are turned up. Raise your hands with the expander.
Raise your hands to your body. pressing them to the elbow.
If the goal of the workout is to work out the legs and buttocks, then you do not need to connect the expander. Work with your feet only. To do this, there are three techniques for performing exercises on the stepper:
To work from the toe of the feet – connect the shins.
For work with a full foot – quadriceps.
If the goal is to work out the buttocks and legs, then the exercise must be performed from the heel, rolling from the buttocks to the buttocks.
The stepper trainer at home is easy to use. It weighs a little, about 7 kg.
It will be easy for you to carry the stepper around the house.
Important: Before placing the stepper on the floor, place a special mat under it. This will protect the surface from damage in the form of scratches, as well as from unexpected slipping of the treadmill.
A huge plus of such a training apparatus is that you can take it with you to nature, since it is small in size and its weight is small.
Train your body. Be healthy.