How to train on stepper?
To improve the shape, weight loss and health promotion can be practiced on simulators. One of them is a stepper. And so that the workouts are useful, safe and effective, find out the features of the choice and options for exercises.
What is a stepper, a variety of simulators
Stepper belongs to the category of cardiovascular equipment, and classes on it simulate a climb up the stairs. The name comes from the English word "step", which translates as "step". The movements allow you to actively use the muscles of the hips, legs, buttocks, but in some models there are additional options aimed at working out the abdominals and hands.
There are many varieties of steppers, and depending on the principle of bringing the device into motion, the electromagnetic type and the mechanical type are distinguished. The first begins to move during the steps - pressing the pedals. When pressed, the hydraulic cylinders are alternately compressed and unclenched.Pluses: reasonable price, clear operation and silent work.
The electromagnetic stepper functions due to the magnetic resistance that is triggered by the power supply. The control panel provides the ability to adjust the intensity of the loads. In addition, you can conduct training with regard to individual characteristics, measure the main indicators: speed, calorie consumption, pulse. The disadvantages include the high cost of the models, their dimensions and considerable weight. Typically, these simulators are used in gyms.
In size, they emit mini-steppers and stationary or standard ones. The latter have levers or handrails to ensure balance in training and working out the muscles of the arms and abdominals. Mini models are practically the same pedals. A big plus is the small size and weight, but it may not be very convenient to practice on such a simulator.
Depending on the destination steppers can be autonomous, folding and professional. The latter have large dimensions and numerous functions, installed in gyms. Stand-alone models can run on batteries or be driven by the power of the feet, the dimensions are average, and the option is suitable for the home, if there is free space.The folding stepper is compact, it can be folded after workouts and stored without taking up much space.
There are two options for pedaling:
- Dependent. The models have two movable stages with a mechanical drive, which provide the conjugate fixation and make the load evenly distributed between the two legs. Efforts are proportional.
- Independent stroke implies the possibility of varying the load on the legs, which allows you to create individual programs and reduce the force applied by the injured limb.
There are three types of movements:
- The classic version almost exactly imitates climbing stairs and repeats the physiologically correct movements of a person walking.
- The balancing stepper involves shifting the center of gravity in a certain direction, which allows you to work out all the muscles, including the deep ones. At the first stages of training are difficult, but as the skills of movements develop, they become simpler.
- The pivot model has the function of pivoting the base, which makes it possible to attach to the torsion twisting steps, using all the abdominal muscles.
Choosing a simulator
How to choose a stepper? When buying, consider the following points:
- Training Goals If you want to lose weight, you can choose the classic simple model without the "frills". But to work out the muscles and give them relief, choose a stepper of a balancing or turning type, equipped with moving handles or a built-in expander.
- The area of the apartment and the room in which the simulator will stand. The smaller the space, the more compact the simulator should be.
- Load. It is indicated in the technical documentation. If you are engaged in a significant overweight, you should choose a sustainable model that can withstand such a mass.
- Level of training, sports skills. So, it will be convenient for a beginner to practice on a simulator that is stationary and equipped with handrails, since it is difficult to keep balance on a mini-stepper. Electromagnetic type is suitable for well-trained people.
It would seem that practicing on the simulator is extremely simple, but not everything is so easy. First, you need to choose the optimal rhythm. If it is possible to control the pulse, then the frequency of shocks should not exceed the permissible (for simple calculations from 200, subtract your age). Secondly, you need to do it regularly. Thirdly, you need to find the optimal frequency of training.Medium - two or three times a week. The more the load, the less often the exercises, since the muscles must be able to recover.
Variants of steps:
- Standard. The body should remain straight, the movements are equivalent to climbing stairs, the pace can be regulated by speed and the change in pressure force on the pedals.
- Step in half pads. The emphasis is on the front of the feet (socks), the steps are fast and small.
- A heavy step. The body moves forward, you need to rest on all feet. Pushing the pedal is slow, resistance should be felt.
Rules of training:
- The main question is how much to deal with. Five minutes is enough for a start, with an average level of training - 10-15. Gradually bring the duration of the lesson to half an hour.
- Each workout begins with a warm-up to warm up the muscles. Go walking on the spot, jumping.
- Increase the load gradually to avoid muscle injury.
- Keep track of the pace and accuracy of your movements for effective and safe, injury-free workouts. Try to keep one speed.
- Beginners better hold on to the handrails.
- It is not necessary to bend and extend the legs as much as possible; the amplitude should be medium.
- To reduce weight, increase the frequency of movement and reduce resistance. Make more effort to build muscle.
- Choose high-quality shoes with shock absorption and comfortable clothing.
Points for and against
If you have not purchased a stepper and started to practice it, consider the advantages of the simulator:
- Cardio allows you to burn the maximum number of calories, which contributes to weight loss.
- Different muscle groups are being worked out, and this makes the body prominent and more attractive.
- Regular classes will increase stamina, improve coordination, improve health.
- Classes on cardiovascular equipment improve the functioning of the cardiovascular and respiratory systems, improve blood circulation.
- You can get rid of the hated cellulite, strengthen the inner parts of the thighs, which under normal loads are almost not worked out.
- Training does not require special skills and great effort: you can study while watching TV, listening to music or even communicating with loved ones if you choose a comfortable pace.
- The average cost of the simulator, especially compared to others.
- You can choose the optimal size.
- The foot should be fully seated on the pedal.
Analyze the cons:
- There are contraindications, such as joint diseases, lower limb injuries, varicose veins, thrombophlebitis and phlebitis, spinal injuries, severe hypertension, the second and third trimesters of pregnancy, exacerbation of chronic diseases, menstruation (especially painful and profuse), decompensated diabetes, severe diseases kidney, liver and cardiovascular system, acute infections.
- When training on a standard stepper, not all muscles are worked out.
Now you know which stepper will suit you, and you will be able to train competently and productively. Effective classes!
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