Sedentary work, movement on a car and lack of regular physical exertion - all this does not give harmony to the figure. There is always not enough time to visit sports facilities, and home exercise machines come to the rescue. The hero of today's analysis is just one of them - this is a stepper.
This cardiac machine simulates climbing stairs. The main effect is aimed at working out the lower body.
Advantages of the simulator:
Training on the stepper is suitable for everyone, but it is especially popular among women. Regular exercises allow you to tighten the breeches, strengthen the buttocks, get rid of the effect of the "orange peel".
All steppers can be divided into two large groups:
Common variations of steppers:
Allows you to qualitatively load the muscles of the legs and buttocks. These devices practically do not create noise, which means they are suitable for home training. The only negative is the high cost. Popular models: AeroFit StepMill X6-C (550,000 p.), Matrix C3X (650,000 p.
), Intenza Fitness 550Ci (945,000 p.).
Some pedal steppers have movable handles, which allows you to additionally load the muscles of the arms and shoulders. The device can be used at home. Popular models: Spirit CS800 (132,000 p.), AeroFit PST300 (153,000 p.), Matrix S7X (246,000 p.
Popular models: Sport Elite GB-5106 (2700 p.), Bradex Balance SF 0032 (3300 p.), Stingray ST-7111 (3800 p.).
The easiest option.The simulator consists of a stable base and two moving pedals. The principle of operation is mechanical, that is, based on overcoming the resistance of hydraulic pistons. It can be equipped with a step counter and calories. As a rule, all models have mounts for rubber expanders, with which you can additionally affect the muscles of the hands.
Popular models: Kettler Vario Mini (2300 p.), Torneo Ritmo S-112B (3000 p.), Body Sculpture BS-1122 (3800 p.).
Structurally similar to the classic, but has a significant functional difference. When you press the pedal, the athlete turns to the side, which allows you to better stretch the muscles of the hips and buttocks. Some steppers are equipped with a handle moving to the right and left together with the athlete. This contributes to an additional study of the oblique muscles of the press, back muscles. To the simulators that do not have such a handle, you can attach the expander blocks to strengthen the upper limbs.
Popular models: DFC SC-S008 Twister (5300 p.), Torneo Tempo S-221 (4000 p.), Body Sculpture BS-1370HAR-B (4500 p.).
The principle of operation of the pedals is mechanical. Two handles were added to the design, imitating the movement of ski poles when walking with the Scandinavian style. This allows you to additionally use the entire shoulder girdle, back and arms. In addition, this functionality helps the athlete spend much more calories than when using classic devices. Popular models: DFC SC-S085 (4700 p.
), KPOWER 303MB (5000 p.), Gymbit Nordic Stepper (4500 p.).
Made of stainless steel specifically for use in swimming pools. It is used in rehabilitation activities and in training in aqua fitness. Not suitable for homework. Popular models: Aquagym AquaStepper (750 000 p.), AquaClimber (1 100 000 p.
), Elly WX-ELLY-01 (155 000 p.).
All varieties (except "aqua") can be used in home training. For the development of the muscles of the legs and buttocks, electromagnetic models are effective: klimber and pedal, but the price makes them inaccessible to most.
We recommend choosing balancing or rotary steppers for self-study.
Such devices load the muscles of the lower extremities well and allow the upper body to be additionally worked out.
The fitness industry offers athletes a variety of leg equipment. Let's analyze the main differences between steppers and other popular devices.
The machine is designed to warm up before the main part of the training, strengthen the cardiovascular system and reduce body fat.
The advantage compared to the stepper is a higher calorie expenditure for the same period of time.
This is due to the intense work of the whole body when running.
The electronic track has a number of disadvantages: increased noise, large size and shock load on the knee joints and spine.
The stepper takes up little space, is practically silent and does not injure the musculoskeletal system.
The device simulates the pedaling of a bicycle. Designed for cardio loads, burning subcutaneous fat, strengthening the lower body.
The advantages include high-quality study of the hips and legs, as well as increased calorie consumption.
By cons - no load on the upper body.
The stepper differs from the cycle machine in that it trains the muscles of the legs and buttocks, develops stabilizers, and also strengthens the arms and shoulders by including rubber expanders in the work.
The trainer looks like a Scandinavian walking stepper. The difference is that his pedals do not move up and down, but along an elliptical trajectory.
The range of motion of an athlete in the orbit is much wider than in the stepper. This allows you to simultaneously use a large number of muscles and thereby increase calorie consumption.
Cons of the ellipsoid is a rather high cost, large size.
A simple stepper, as a simulator for the home, is more preferable, as it takes up less space, affordable, effective in losing weight and strengthening the lower extremities.
We will analyze three common techniques of steps:
The athlete holds the body straight and depresses the pedals with the whole foot. Such an exercise helps to strengthen the lower body and burn excess calories.
This technique shifts the emphasis to the calf muscles.
Now we will study the recommendations for safe and effective training on the stepper:
" This will increase calorie consumption.
Contraindications for stepper training can be:
If the lesson on the stepper is performed after power loads, then the duration of the walk can be limited to 20 minutes. The fact is that the body is already warmed up, which means that aerobic exercise will immediately begin to affect subcutaneous fat.
If the cardio session on the stepper is performed separately from other classes, it should last 1 hour. The first 40 minutes the body will warm up and accelerate the metabolic processes, and the next 20 just start to burn the fatty layer.
"Entry" and "exit" to the card session on the stepper should be smooth. Without a gradual increase and decrease in load, the body will perceive the training as stress, which means that burning of subcutaneous fat will not start.
As a rule, one intensive lesson can burn up to 500 kcal. But in order for weight loss to be effective, use the device at least 4-5 times a week. It is recommended to combine walking on the stepper with strength training and low-carb nutrition.
In some conditions and diseases, doctors specifically introduce physical activity to prevent and improve well-being. Consider in what situations a stepper can be useful.
We are talking only about the early stages. At this time, expectant mothers are recommended to walk in the fresh air. But if this is not possible, exercises on simple simulators will help to compensate for the lack of physical activity.
The pace of movements should be such that a woman calmly leads a conversation and does not hold her breath. In this case, one should not bring the muscles to "failure".
At the initial stages of this disease, doctors recommend doing light physical exertion. Training on the stepper improves blood circulation in the lower extremities, eliminates excess weight. Due to this, the load on the veins is reduced and stagnation in the legs gradually passes.
In general, regular walking on the simulator is an effective means of prevention.
The device is recommended by physiotherapists in physical education after injuries and operations. An important advantage is the absence of shock load on the spine and knees.
Exercises on the stepper create a moderate cardio load, improve joint mobility, restore working capacity to the lower limbs.
The disease is characterized by acute pain that constricts movement.
In this situation, doctors prescribe a comprehensive treatment, which includes medication and restorative gymnastics.
Classes on the stepper help increase blood circulation in the legs, which improves nutrition of the cartilaginous tissue of the knees. In addition, walking in the simulator supports the mobility of articular joints, strengthens the ligaments of the legs.
Older people get a lot of useful health benefits from moderate exercise.
Strengthening the cardiovascular system, maintaining the mobility of the spine and limbs, maintaining a good mood - all this can give light training.
As a rule, older people use walks or Nordic walking as loads. The stepper allows you to maintain physical health and good health in those moments when there is no way to go for a walk on the street.