Tips for doing elliptical
If we have already convinced you that this machine is the best for cardiovascular work, it is time to learn how to use the elliptical machines.
First of all, before you get on the machine you need a 10-minute warm-up. It should include hamstring, calf and quadriceps stretches. From the top it stretches pecs, triceps, biceps and shoulder.
Once the warm-up is finished, you are ready to get on the bike. In the first sessions do not be cinnamon and have a smooth rhythm to gradually increase the intensity afterwards .
For example, you can reach 15 minutes the first week and go up five minutes the following weeks. No one knows better than you when your body is at the limit.
Something very useful is to analyze the metrics that the screen of any elliptical machines provides you. Measuring speed, time, rhythm, and heart rate is a good idea if you are a beginner on the elliptical.
Adapt the rhythm and hardness of pedaling according to your fitness and gradually increase the level.
Tips For Exercising With Elliptical Machines
Here are some of the tips for exercising with elliptical machines. Read the below given points carefully to know more about it.
Don't Pedal Backwards
You are going to see more than one "freak" from the gym doing it, but it really does not serve any purpose at the muscular level, so why lose energy?
- Go alternating the movement of the arms. You can start forward for 5 minutes and then pull back another 5 and alternate both movements.
- Breathe with the diaphragm and activate the abdominals.
- Take a wide run for better muscle movement.
- Typical mistakes when using the elliptical bike
Stoop
Leaning forward and not keeping your spine straight is one of the biggest mistakes you can make.
It occurs because when you raise the level of intensity and speed you tend to believe that you exert more force by bending your body, but this is dangerous.
Why? Because the elliptical movement itself includes a twist that can lead to injury if you don't position your position on the elliptical correctly.
Lace
Do you tiptoe normally? If the answer is "no", why do you use them on the elliptical?
It is an unnatural movement and can lead to injury. In the least of the cases you will perceive a tingling in the feet since the circulation will not be adequate.
Speed Too Slow
If you want to lose weight with the elliptical, speed and heart rate measurement will be key in your training: you have to train at 75% of your maximum heart rate.
Training slowly and keeping that slow as a constant speed throughout workouts is not going to benefit you.
With little intensity on the elliptical you will feel that you are jumping and that for the spine is not an advantage.
Lower Suddenly Or Without Braking
You can laugh whatever you want, but the "smacking" in the gym of people who have stepped off the elliptical without braking are most common.
Slow down a few seconds before gradually until the machine comes to a complete stop. Then it is time to go down.