Instructions and precautions for using an elliptical machine
Instructions and precautions for using an elliptical machine The elliptical machine is a common fitness equipment that can assist users in effective aerobic exercise and strength training. The following are the usage methods and precautions for the elliptical machine， sports fitness :
usage method Preparation stage: Before using the elliptical machine, perform 5-10 minutes of warm-up exercises such as jogging, stepping, etc. to increase heart rate and prevent sports injuries. Choose a suitable elliptical machine and adjust its orbit height according to your height to ensure comfort and safety during exercise. Adjust the speed and slope of the elliptical machine. Beginners can choose lower speeds and slopes, gradually increasing with physical fitness. Start exercising: Stand on the elliptical machine, with feet shoulder width apart, and gently grip the armrests above the equipment with both hands. Hand and foot work together, exerting force forward to move the pedal, while also swinging the arm to coordinate with the movement of the foot. Keep your body straight, tilt your head slightly forward, push your hips back, bend your knees at a 90 degree angle, land your heels on the ground first, and then use your feet to push your body forward. Control the speed and slope well, and adjust them according to your body's reaction in a timely manner. End exercise: After the elliptical machine has finished its movement, do not rush to stop. Instead, slowly slow down the frequency of movement and wait for the machine to stop before getting off the elliptical machine. Perform some stretching exercises to help relax muscles and avoid soreness. matters needing attention Safe use: When using an elliptical machine for the first time, start with low intensity and gradually increase the amount of exercise to avoid damage to joints and muscles. When exercising on an elliptical machine, pay attention to your physical condition and stop exercising immediately if you feel uncomfortable. The track surface of the elliptical machine should be kept clean to avoid dust accumulation affecting the movement effect, and the fastening screws of the track should be regularly checked for looseness to ensure safe use. Correct use: Do not perform backward climbing exercises on the elliptical machine, as this may increase pressure on the knee joint and have adverse effects on the ligaments and tendons of the knee joint. Try not to let the foot leave the pedal as there are many moving parts on the elliptical machine. If the foot leaves the pedal, it may cause unnecessary damage and is also not conducive to maintaining balance. When using an elliptical machine, wear professional sports shoes to ensure foot stability and reduce the risk of injury. Sports shoes should choose breathable and comfortable styles to keep feet dry and comfortable. Exercise effect: Oval machine exercise requires a certain amount of time to accumulate and see results. It is recommended to exercise for no less than 30 minutes each time and do at least 3 exercises per week. During exercise, pay attention to the coordination of breathing and maintain even and rhythmic breathing. In short, the elliptical machine is an effective fitness equipment, but safety, correct methods, and appropriate exercise intensity should be taken into account when using it. By using the elliptical machine reasonably, the effects of exercising the body, improving cardiovascular function, and enhancing muscle strength can be achieved.
