An ellipse is an elliptical trainer, during which the movements imitate skiing. It is useful for increasing efficiency, increasing endurance, improving the condition of the cardiovascular and respiratory systems, good for losing weight, and increasing overall well-being.
Instructions
Step 1
The main part of the elliptical trainer is a platform on which the athlete rotates the pedals along an elliptical trajectory, and simultaneously pushes the levers with his hands. The principle of operation is simple, but very effective, since a very large number of muscles are involved in training, it has a positive effect on the joints and the spine. Most of the elliptical trainers have a simple system of changing the load, movable handrails for training and fixed for the stability of the student.
Step 2
The elliptical trainer uses the muscles of the arms, chest and back muscles, abs, thighs, calves and legs. During the lesson, make sure that the movements are smooth and rhythmic, the work of the hands is synchronized with the work of the legs. Hands can hold on to the fixed handrails, or push the movable levers.
Step 3
Before starting an ellipsoid exercise, wear a sports uniform or any other comfortable clothing that does not hinder your movement. With the pedals in the down position, climb onto the platform. Hold the fixed handrails with your hands to maintain balance. After that, place one and then the other leg on the pedal of the simulator and start training.
Step 4
To change the load on the simulator, a mechanical or electronic system can be provided. Mechanical (manual) adjustment is carried out by turning the knob. Electronic changes the load by pressing buttons on the built-in computer or buttons on the handrail. Use only low loads at first.
Step 5
Part of the load can be increased by changing the position of the feet on the pedals. The further to the edge of the pedal the foot is located, the greater the amplitude of displacement, and hence the load on the muscles.
Step 6
To make the load on all muscles even, keep your torso strictly vertical, do not tilt your head down. To put more stress on the muscles in your thighs and legs, tilt your torso forward and hold onto fixed handrails. To pump up the muscles of the buttocks, lean back so that the body position is close to the seated position. Hold firmly the fixed handrails with your hands.
Step 7
Do not use the machine if you are sick or unwell. If you feel unwell during exercise, stop exercising and consult a doctor. Perhaps there are hidden contraindications to exercising on an ellipse. Also, while exercising, do not allow clothing or hair to get caught in the rotating parts of the treadmill. Children should only train on the ellipse under the supervision of an adult.
