Elliptic exercise machine: effective exercises for trainings

The elliptic exercise machine harmoniously concentrated in itself advantages of the exercise bike, the stepper and the racetrack. Today it is one of the most popular apparatuses, allows to get all advantages of run or Scandinavian walking, but at the same time extremely shchadyashche belongs to joints. About advantages of the elliptic exercise machine, how to give on it classes what exercises are most useful and about other features of trainings the speech will go further.

The working muscles at occupations

The value of the elliptic exercise machine which is also called an ellipse exercise machine an ellipsoid and orbitreky, consists in its property thanks to various techniques of use to involve all muscular complex during exercises.

At the same time the most loaded are such muscles:

• buttock;
• calves;
• hands;
• stomach;
• lumbar;
• femoral;
• humeral two-headed and three-headed;
• forearms;
• quadriceps;
• top humeral belt.

How effectively they were loaded throughout trainings, most often it is possible to judge already in few weeks of occupations on an ellipsoid.

Whether you know? The first-ever gym was created in Germany in 1864. And though in it there was no of today's types of exercise machines, it enjoyed wide popularity.

Characteristic of the exercise machine

By the name of the elliptic exercise machine clear that its work is somehow connected with an ellipse. In such projection device pedals move, and ellipsoidal trajectory of the movement of legs creates those advantages which it has orbitrek. The ellipsoid was invented at the end of the last century. Its task consisted in overcoming the shortcomings peculiar to exercise bikes. These devices replaced useful, but labor-consuming run, with identical loadings of legs which were not followed at the same time to harmful shock effects on joints. However at the same time exercise bikes did not influence in any way muscles of hands, forearms and other parts of a body which were involved in work at run.

This problem was also solved by the ellipsoids which managed to keep advantages of exercise bikes and at the same time to subject to loadings almost all muscles of a body. The principle of action an ellipse exercise machine assumes the movement of the legs located on pedals and simultaneous movement of hands which hold the so-called sticks of the exercise machine moving synchronously with pedals.

Learn what muscles work on the exercise bike and it is how effective.

Ellipsoids happen:

• by the mechanical, set in motion efforts of the people who are engaged on them;
• magnetic which are set in motion by a small electric motor and have the magnetic brake system;
• electromagnetic, coping with the help of a computer system and having the electromagnetic brake system.

One of the most important characteristics of ellipsoids is the step width established on them which is directly connected with growth of engaged. How to choose step width on an orbitreka how to pick up its optimum size which would bring the maximum benefit during the occupations it is possible to learn from this table:

Advantage

Since the invention of the ellipsoidal exercise machine many data on what occupations on it give are saved up. It turned out that it promotes:

• to significant increase in endurance of an organism;
• to strengthening of a cardiac muscle and improvement of a condition of blood vessels;
• to disposal of excess weight thanks to the strengthened burning of calories which takes place twice more intensively, than when walking;
• optimization of saturation of cages of an organism oxygen;
• to reduction in the trained condition of a muscular corset of a body;
• to lowering of the level of bad cholesterol in blood;
• to prevention of developing of type 2 diabetes;
• to prevention of a varicosity;
• sparing, in comparison with run, to impact on joints;
• to improvement of coordination of movements of a body;
• to increase in mood thanks to happiness hormones to serotonin and endorphins which during exercises are emitted in blood.

Harm and contraindications

Though, according to experts, elliptic exercise machines suit practically everyone as in them the programs regulating loadings actually are installed not everything is so simple. For example answering a question whether pregnant women can be engaged on orbitreka, physicians allow it to do to women in the 2nd trimester who actively were engaged before pregnancy in physical exercises.

However do not recommend to do it to other future mothers. Increased load on muscles of the lower part of a trunk, a back and a breast during exercises on an ellipsoid is very undesirable in the 1st and 3rd trimesters of pregnancy.

Read in more detail how to choose a bench for a press.

Quite high load of an organism during the trainings on orbitreka even at the exposed minimum parameters allows to speak also about possible harm which exercises on this exercise machine are capable to bring. Especially it concerns those who have such problems with health:

• condition of joints;
• health of a backbone;
• excessive body weight;
• condition of heart and blood vessels.

Exercises are not forbidden these people, but are allowed only with the permission of the attending physician. In certain cases exercises on the elliptic exercise machine are contraindicated at all. It concerns people at whom happen:

• permanent hypertensive crises;
• asthmatic attacks;
• stenokardichesky and takhikardichesky manifestations;
• hypostases;
• manifestations of thrombophlebitis.

Whether you know? The exercise machine in the form of the racetrack without which it is impossible to present any gym today appeared only in 1952.

Expense of calories on the elliptic exercise machine

As show researches of experts, the weight of the person has the maximum impact on burning of calories at trainings on the elliptic exercise machine. Also influence this process:

• floor;
• age;
• hereditary factor;
• intake of medicines during trainings;
• step width on the device.

For example, the American researchers established that by means of exercises on an orbitreka the women manage to liquidate more than excess fat deposits, than to men with a similar weight.

It is well visible on this table where the number of the calories burned in 60 minutes for women and men with an identical weight is shown:

And how many it is spent calories thanks to loadings — it is possible to track on the example of this table:

General rules of trainings for beginners

Experts consider that:

• it is the best of all to be engaged on the ellipsoidal exercise machine 5 hours later after a dream;
• the interval between occupations and food has to make at least 2 hours;
• at the beginning of the occupations it is not necessary to change activity of exercises, and it is necessary to adhere to monotony of their performance;
• at different speed it is only possible to pass to trainings 1 month later after the beginning of occupations;
• during the occupations it is necessary to keep pulse rate under control, without allowing its too great values.

As it is correct to be engaged on the elliptic exercise machine

To achieve as it is possible for bigger efficiency from occupations on an orbitreka similar from received from run, and at the same time not to subject an organism to excessive loadings, it is necessary:

• to begin with the small speed and small loadings, without forcing them within the first month of a cardiotraining;
• to lead small warm-up before occupations;
• not to be engaged on the exercise machine over 1 hour without interruption;
• to hold legs halfbent in knee joints;
• hands to have at the level of a breast or are slightly higher;
• to look forward at directly located head;
• it is dense to rest foot all area against a device pedal;
• the body to have directly, without doing deflections forward or back;
• to hold the device both hands.

Also it will be interesting to you to learn that it is more effective for weight loss: racetrack or exercise bike.

Technology of movements for weight loss

When performing the exercises intended for combustion of fat the task to lose weight is set. For its performance it is necessary to know how many it is necessary to be engaged on an ellipse exercise machine and how quickly to grow thin at the same time it will turn out. That is the main issue during the occupations on an orbitreka is not in whether it is possible to lose weight in general, and in how to make it more effectively and at the same time without harm for health.

Video: how to lose weight by means of the elliptic exercise machine For the answer to this question, for example, the program of trainings for beginners was created. It is possible to study it by means of the following table:

Besides, for effective disposal of excessive weight special technicians of movements are created.

Classical walking

This way is similar to the Scandinavian walking. When performing exercise, serially pressing pedals into a floor, it is necessary to attract one hand to itself the lever, and the second to push away him.

Return walking

This option differs from classical walking in the fact that here the center of influence of loading concentrates around buttocks and a lower back. It is necessary to consider that this type of walking the knee joint is bent stronger and is more intensively loaded.

Learn as it is correct to be engaged on an orbitreka to lose weight.

Inclined walking

When walking with an inclination forward on 45 ° from initial vertical position of a body the load of muscles of a shin and quadriceps amplifies. And at a deviation back the maximum impact is made on femoral and gluteuses. During this exercise it is recommended to hold a motionless hand-rail.

Sedentary walking

Here the direct back needs to be rejected back, holding at the same time straight arms motionless hand-rail. Legs should be raised so that hips were parallel to a floor, and shins — are perpendicular. To data the way is especially valuable to the women wishing to improve buttock area of the body.

Study of muscles on the exercise machine

The elliptic exercise machine can train practically all groups of muscles of a human body, but not at the same time. For example, if there is a question how to pump up buttocks, then it is necessary to know an algorithm of actions necessary for this purpose.

It is important! Optimum to operate the rate of the movement of pedals and voltage level in muscles, it is necessary to avoid movements breakthroughs.

Load of various muscles depends on a body tilt and a way of the movement of extremities:

1. To load pectoral muscles and bicepses, it is necessary to become vertically and to move smoothly hands.
2. Having given a trunk a little forward, it is possible to train muscles of shins and quadriceps well.
3. At more active pulling of levers, spinal muscles train.
4. Cave-in of pedals promotes study femoral and gluteuses.
5. The return walking at the bent legs loads femoral muscles, popliteal sinews and big gluteuses. The best effect at the same time is reached at almost sedentary pose.
6. During active pushing of levers, spinal and deltoid muscles develop forward.

Use of the exercise machine of the house

The ellipsoid practically creates favorable conditions for gym in the dwelling of the person, making available to it the owner to 30 programs containing options of various exercises. Additional usability of elliptic exercise machines of the house creates the compact sizes of some models and a possibility of their simple movement.

Study features of exercises on the rowing exercise machine.

To be convinced that the concrete type of the exercise machine is suitable on all indicators for use in house conditions, the user should test at first carefully it in gym.

Review of popular models

Today in the market of apparatuses there is so wide choice of various models of elliptic exercise machines that the consumer has a serious problem of the choice of an optimal variant. For the solution of this problem there are also ratings of the most successful and popular models. By drawing up ratings the ratio of quality and the price of the device is especially considered:

1. Horizon Andes 3 represents ergometr, differing in high correctness of measurement of heart rate and ability to regulate loadings depending on a condition of an organism of the user, data on which are transferred to the device by means of sensors.
2. Torneo Stella which is the rear-driven magnetic exercise machine having 14 programs, ability to carry out fitness tests and the fat analyzer.
3. Kettler Skylon 5 which, being a front-wheel ergometr, has 10 programs, extensive memory and synchronization with the computer.
4. HouseFit Compact E1.0 which is the rear-driven magnetic exercise machine which has the small weight, 8 levels of loading and the cardiosensor.
5. Proxima Panda representing an electromagnetic rear-driven ellipsoid which has 16 programs and ability to transfer data on heart rate without wires to the computer.

As it is correct to choose the exercise machine

Not to make the wrong choice of an optimal variant of an orbitrek, it is necessary to study some features peculiar to these devices. Among them the major are:

1. The maximum load on which the majority of ellipsoidal exercise machines is calculated makes 120 kg.
2. The case and frame which have to have a strong basis and not allow side plays. The comfort of occupations is in direct dependence on frame length.
3. The flywheel providing smoothness of the course of pedals and levers and showing the actions by that is better, than more its weight.
4. The step width depending on growth of the consumer. Already there was a speech about a way of its definition above.
5. Back or front drives which differ in arrangement on the exercise machine, creating at the same time some differences in usability of the device. Models with the front drive are more expensive, than with back.
6. Inclined corner of pedals by means of which change the group of the loaded muscles varies. This function is present only at expensive models of devices.
7. Electronics presented by various displays depending on heart rate programs, sensors, wire and wireless communication with computers.

Important! For achievement of optimum results during the training on the elliptic exercise machine it is necessary to carry out all exercises in comfortable situation, without allowing situations when hardly it is necessary to reach levers, also being bent at the same time.

Elliptic exercise machines combine all advantages of running exercises and absence thus harmful shock effects on joints peculiar to run. Thanks to such properties these apparatuses gained deserved popularity from caring for the human health.