There is a large number of exercise machines which regular use allows to get rid of excess weight and to strengthen muscle tissue. Enjoys wide popularity among such sports devices orbitrek. In this article the advantage and contraindications to its use, the principles of selection for occupations in house conditions, efficiency of application in daily trainings will be considered.
What is orbitrek
This exercise machine is still known as ellipse (or the elliptic exercise machine). Consists of a rack, two handles and mobile pedals to which handles are attached. Orbitrek imitates a basic trajectory of the movement of hands and legs of the person during run. Thanks to it load of joints during the occupations is minimized.
The efficiency at the same time increases because of need to move intensively all over. It is designed for users with various physical training and differs in low injury.
Important! Orbitrek is suitable for trainings of people of any weight. It provides naturalness of movements and can be used at the minimum rate of steps (while the racetrack is contraindicated for those whose excess weight is more than 20 kg).
What muscles work
This universal exercise machine at the same time studies both the top, and lower humeral belt. From muscles of the lower extremities on an ellipse popliteal sinews, chetyryokhglavy muscles of a hip, gastrocnemius muscles, buttocks shake.
From muscles of the case are studied chest and back. Among muscles of the upper extremities bicepses and tricepses train. Heart as the main muscle of a human body also becomes stronger — his endurance and volume increase.
Advantage and contraindications
Use of this exercise machine has both advantages, and shortcomings. The negative impact of an orbitrek on an organism is possible only in the presence of contraindications.
Whether you know? Developments of an orbitrek began relatively recently. The first achievements in this area were presented to the general public at a conference in the American Purdue University (State of Indiana) in 1988.
Advantage
Salutary impact of an orbitrek on a human body cannot be overestimated. It is useful to those who is interested for what this exercise machine is necessary and than, the following list is offered:
- the training on an ellipse promotes study of deep muscles, reducing thereby waist measurement;
- intensive pumping of femoral muscles saves from cellulitis, fat deposits on an internal part of a hip (so-called riding breeches);
- increase in volume of the gastrocnemius muscles and sinews placed under knees adjusts the irregular (curved) shape of legs;
- the drying-up operation of this technical device on fat deposits helps to create a lean sports figure;
- the general flexibility and endurance of a body including cardiac muscle increase;
Learn how to lose weight in various parts of a body: in legs, in a stomach, in thighs, in a back to women.
- metabolism is stimulated, functioning of a respiratory system is normalized;
- unlike the racetrack which negatively affects knee joints because of constant pushes of feet about its surface orbitrek reduces load of joints of legs;
- regular trainings contribute to normalization of nervous activity, lighten the mood due to increase in level of adrenaline;
- change of settings of the exercise machine allows to study different groups of muscles serially.
How to lose weight by means of the elliptic exercise machine: video
Contraindications
The elliptic exercise machine is recommended to use not to all. Here what it is necessary to consider:
- it is impossible to be engaged on an orbitreka in that who suffers from congenital diseases of a cardiovascular system, tachycardia, a hypertension;
- moderately people should use an ellipse with diseases of joints. Also carefully it is necessary to pass on it trainings at pregnancy;
- at low endurance and insufficient physical training before rising on orbitrek, it is recommended to register in gym and to pass the individual program of initial trainings.
Get acquainted with sets of exercises for weight loss: for men, for girls.
How to choose for house use
In total there are three types of designs of elliptic exercise machines:
From each other they differ in power supplies and the structure of a flywheel. Mechanical does not depend on existence of electricity and it is set in motion by force of legs. Magnetic runs on batteries — on it it is possible to regulate force of resistance of pedals.
Electromagnetic — the most modern and most difficult type, works from network or the generator. It is run by the laptop, has a set of options for various intensity of trainings.
Important! Choosing orbitrek, stop the choice on models of average price range. Too cheap it will be short-lived and unreliable, and expensive professional it will be supplied excess quantity of training options which can not be necessary.
When choosing the exercise machine for the house be guided by the following characteristics:
- Step length. The more your growth, the device length has to be bigger. Optimum parameter for house use — 40 cm.
- Q-factor. Designates distance between pedals. The less this factor, the better on quality is considered the exercise machine as movements are more organic.
- Specify the weight of this detail as the intensity of inflating of muscles and combustion of fatty tissue depends on its weight.
- Allowable weight of the user. Usually this parameter fluctuates from 90 to 230 kg. When choosing be guided by what number of people will go on the exercise machine.
- Displays information on a training: quantity of the taken steps, heart rate, the current speed. The display is simple electronic, liquid crystal, touch. The model is more expensive, the image will be more qualitative and more colourful.
- If you get an ellipse for short irregular trainings, stop on the simplest model. Those who plans to regulate intensity of resistance, an inclination of the exercise machine and other parameters should pick up it with the software.
- During an ellipse usage time it should not be loosened, slide on a floor or scratch it.
- Graceful models which do not take a lot of place — the optimum choice for the house.
As well as how many to be engaged to lose weight
Optimum time for occupations on an orbitreka — early morning right after a dream and an evening training for an hour till a dinner. By this time the organism exhausts all reserves of the carbohydrates which came to an organism with food and begins to burn fat deposits for obtaining energy.
It is necessary to begin the movement with slow steps (10-15 minutes). Speed of the course should not exceed 70 steps, and heart rate — 110-120 blows minute. If all of you do correctly, then after this term will begin to become covered by a perspiration.
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Do not try to train on a limit of the opportunities. Remember that slow progress tires an organism and promotes combustion of fatty tissue. In a week of such occupations increase exercise duration for 5 minutes.
Extend a distance weekly until duration of occupations reaches up to 55-60 minutes. During performance of exercise strain press muscles; it promotes study of deep muscles and emergence of the accurate drawing with cubes.
Healthy nutrition — the most important argument of weight loss
Regular physical exercises strengthen an organism and promote weight loss, but only the healthy moderate nutrition allows to record the received result.
Whether you know? Orbitrek is a recent invention which instantly won huge popularity. The patent for it was registered in 1995 by the company on production of Precor exercise machines. In 1998 the first batch of elliptic exercise machines for house use was released.
Conform to such rules to improve results of trainings:
- Reduce a habitual diet by 20%. Such number of calories stimulates an organism to use of fat deposits as a power source. At the same time muscle bulk will not be involved in disintegration process as it happens at malnutrition.
- Eat often and Pomala. Organize five meals a day not to hunger. The organism perceives hunger as a signal to adjournment of fat depots, and the efficiency of trainings decreases. Do not overeat not to stretch a stomach. It puts forward a belly wall outside, and it will be hard to eliminate such defect.
- It is possible to eat after physical activity. Even if you were engaged late at night, eat something high-calorie. The organism will leave a condition of a stress and will receive energy necessary for it.
- Reduce amount of fat in a diet half. Proteins consume twice more, and leave carbohydrates normal. Fats — not constructive feedstuff which promotes a fast set of weight. And carbohydrates, on the contrary — a source of fast energy. Proteins become construction material for muscle tissue.
- Drink clear water. Avoid sweet chayov, fruit juice, smoothie. They do not give feeling of saturation, and caloric content have high.
Orbitrek is a training device which can be used in house conditions for gradual and safe weight loss. Additional skills are not required, and you can always choose the rate of occupations, suitable for your physical capacities. Organize to yourself the correct diet, make a choice for the high-quality exercise machine and grow thin on health.