A stepper is a small simulator belonging to the group of cardiovascular equipment. Classes on it are reminiscent of walking up the stairs - that is why it got its name. It works well all the muscles of the legs, buttocks and thighs, that is, those places that women call problematic, making them beautiful and slender.
Instructions
Step 1
Before exercising on the stepper, it is recommended to do a small warm-up or stretch to prepare the muscles for the load. You can also use the simulator itself as a warm-up: start exercising at a smooth and slow pace, and after a few minutes increase the pace. You should not overload yourself from the first lessons - 10-15 minutes of training is enough.
Step 2
When exercising on a stepper, observe the correct position of the body. If the machine is not equipped with levers, balance will be more difficult to maintain. On a stepper with handles, try not to lean on them. The body weight should be completely on the legs. To get into the correct position, stand up straight and lean forward slightly. Do not bend your back strongly, do not bring your knees close. On a machine with levers, do not strain or lean on the handles.
Step 3
Keep track of the correct pace of movement. Too high a pace will only lead to rapid fatigue; you will not be able to lose weight quickly due to a high pace. Make sure your feet are fully supported on the pedals. If the foot is on the edge of the platform, additional stress will be created on the joints, and this is undesirable to allow.
Step 4
At the beginning of the workout, the pace of overstepping should be low with a gradual increase in the frequency of steps. The technique of alternating relaxed walking with deep steps gives excellent results. Or alternating fast and slow paces. The first week shouldn't be more than 15 minutes a day. Subsequently, gradually increase the duration of your workout by 5-10 minutes each week until you reach 40-60 minutes.
Step 5
Remember that the muscles will get used to the load after a while and the effect of exercising on the stepper will decrease. In this case, try to alternate training on the stepper with training on other simulators, with other exercises. After finishing your workout, do some stretching exercises as well. This is necessary so that the muscles do not grow in size.
Step 6
To diversify your activities, do tilts, turns, arm exercises while stepping. Most importantly, do not lose your balance. Try walking in a half-squat position or holding small dumbbells to increase the load. Many stepper models are equipped with a continuously variable pedal load control system.
Step 7
As with other workouts, do not use the stepper immediately after eating - wait at least an hour. Also, avoid taking any medications before exercising. Do not exercise in the evening before going to bed - most likely, you will not be able to fall asleep earlier than 2 hours after training.
