You are a system administrator, freelancer or internet entrepreneur. Or maybe you are facing the last, most intense year of studying at a university, preparing for sessions, coursework, a very complex graduation project. You have a predominantly sedentary job, which takes up so much time that there is no time left to go to the gym 2-3 times a week. And against this background, you need to pump up beautiful buttocks at all costs. Find out in this article how you can do it on an elliptical trainer.
Exercises on the elliptical trainer - Training rules
Pulse counting
To exercise with maximum impact, you need to calculate the heart rate you need. You can do this as follows: you need to subtract your age from 220. This will be your maximum recommended heart rate. In this case, the average value will be 60-70% of the obtained figure.
However, these are all just indicative figures. There is no need to cling to them. So, at first, we recommend increasing your heart rate gradually, since a sharp jump can put an excessive load on your body. And even more so, in the first stages, the first week or two of training, you do not need to use the interval method, in which your heart rate rises to maximum values. This way you will only harm yourself and enter a state of overtraining, that is, you will reach the point of physical exhaustion, after which you simply will not want to continue the training you have barely begun.
Basic body positions during training
One of the manifestations of the orbitrack’s versatility is that you can change your body position during exercise. When choosing the desired position, you focus on certain muscles, or use them in a different way. You can use both static handles of the exercise machine, focusing on the legs, and moving ones, using all the muscles of the body.
The classic orbital position loads all muscles more or less evenly. Classic walking involves a number of rules:
- Straighten your body, round your chest, look forward, bend your knees. Place your hands on top of the movable handles of the machine.
- Watch your breathing: breathe from the diaphragm, not from the chest, so that your breathing is not intermittent.
- The body should move naturally, as if following your hands.
When moving backwards, you need to bend your knees more than usual. In this version, the main load goes to the buttocks. You can bend forward while holding the fixed handles. This way the emphasis will be on the quadriceps and calves. Another variation is the back bend. You need to kind of sit down and pedal in this position. This will specifically “hit” your gluteal muscles.
Speed
In order to progress, you must definitely adjust the speed on the orbit track. A lot of people start their training at a low speed. And this is correct, because you need to prepare your body gradually. But the problem is that they remain at this pace.
Increasing your running speed leads to faster metabolism, and therefore more effective fat burning.
How to choose a mini-stepper - 7 models for your home that deserve attention
Before deciding which version of the ministepper is better to choose - regular or rotary, you need to decide why you need this simulator in general. What problems is it intended to solve and in what financial plane should the purchase lie so as not to undermine the family budget. Also, do not forget that when purchasing, you must pay attention to how many kg the model can withstand, this is very important! We offer a rating of classic and rotary mini-steppers with photos and instructions for their use. Let us remind you that we have already looked at 9 different types of steppers.
Torneo Twister S-211
The Italian brand “Torneo” has been a manufacturer of sports equipment – both expensive and budget – since 1999. “Torneo Twister S-211” is a “mini” version of the classic stepper with a mechanical load system. Pros of the model:
- equipped with a rotating pedal mechanism - with each step the center of gravity shifts from side to side, which allows, in addition to the legs and buttocks, to shake the waist and abs;
- equipped with a display that displays indicators: training time, speed, frequency and number of steps, distance traveled, pulse;
- has expanders attached to the body, which allows you to engage the muscles of the upper body, back and shoulder girdle;
- durable - can withstand weight up to 120 kg, while being compact (weight - 12 kg) and affordable (about 2,700 rubles).
The disadvantages include the lack of a load level regulator and possible creaking of the pedals during operation (this can be eliminated by lubricating the elements).
https://youtu.be/BUOd2lbrwLE
Torneo Tempo S-211
Another representative of the “Torneo” family, in addition to a platform with pedals, has:
- height-adjustable stand with handrails;
- training PC - in addition to the indicators named in the Torneo Twister S-211 model, it also shows the number of steps of previous workouts and calorie consumption;
- load system - hydraulics, maximum for a student - 120 kg.
Cost – about 5000 rubles.
Minuses:
- due to the presence of a cardio rack, you can’t put it under the bed;
- the surface of the pedals is too hard and pimply - when walking for more than 15 minutes in socks, the soles of the feet begin to rub.
Torneo Ritmo
Another home exercise machine “Torneo” of the classic type:
- system – hydraulics, pedal travel – interdependent;
- there is a training PC with a set of necessary indicators;
- powered by battery, maximum loadable weight – 100 kg.
Pros: compactness (weight 6.6 kg) and low price (about 3,000 rubles).
Minus - it can creak (needs to change the lubricant).
Kettler
The German quality of Kettler exercise machines does not fail even in the mini version:
- conciseness and modern design;
- durable and lightweight metal frame, non-slip pedals and the entire structure as a whole;
- a mini-computer that counts speed, number of steps, calories burned and workout time.
Withstand load - 80 kg , cost - about 4500 rubles.
It has practically no shortcomings, it is made according to the principle of “simple and high quality”.
Ironmaster IRST28
Country of origin: China. White metal and blue plastic make up the interesting design of the simulator. In addition, available:
- computer (time, speed, number of steps, calories);
- in addition to straight steps, turns a little to the sides (working the abs, waist);
- weighs around 8 kg, laconic, can withstand 100 kg.
Cost – 2500-3000 rubles.
The disadvantages include the lack of a load adjustment function and the fact that the display does not always provide reliable information.
Rotary with expanders Body Sculpture BS-1370
This simulator also comes from China. Its advantages:
- the presence of expanders on the harnesses, which allows you to load almost all the muscles of the body;
- availability of a computer;
- reliable hydraulic loading system (maximum weight – 100 kg).
The downside is that it sometimes creaks.
DFC SC-S032
Product of the Russian brand of sports equipment DFC. Has a computer, expanders, and a rotating mechanism.
It differs from its analogues in that:
- pedals are height adjustable;
- with its own weight of 6.7 kg it can withstand a load of 110 kg.
The downside is that plastic parts (washers, plugs) wear out quickly.
An example of cardio training on an elliptical trainer.
At home.
Example of cardio training at home:
- Do a warm-up, more on that below.
- Move your pelvis back, tilt your body forward (to emphasize your buttocks), and pedal backwards. Keep the speed at medium. Place your hands on static handrails – 10 min.
- Now perform the same movement, only pedal forward. You will feel that the load on the buttocks is changing slightly - 10 minutes
- Switch to regular, classic walking and do the same for 10 minutes at an average pace.
- Increase your speed to maximum and run like this for 1 minute .
- Go for an easy walk, which will serve as a cool-down for you. If you feel the strength to continue, then repeat the cycle of maximum speed - walking for as long as necessary.
How to properly exercise on an elliptical trainer in the gym
Here's an example of a cardio workout using the interval training method:
- Warm up properly for 5 minutes , this is described below;
- Walk for 2-3 minutes ;
- Then go into running mode at a pace of 60-70% of the maximum - 5 minutes ;
- Go to maximum speed mode - 1 min ;
- Go for a walk to recover - 2-3 minutes ;
- Then start running again and repeat this cycle as long as necessary.
Principle of operation
The elliptical type of exercise machine is designed for aerobic and cardio training. One such unit can replace three types of exercises at once:
- a ride on the bicycle;
- step;
- run.
With regular exercise, the condition of the body significantly improves and muscle tone increases. Almost every model of Torneo simulators is equipped with:
- A computer with a built-in monitor. With its help, the progress of training, the athlete’s condition and the intensity of the load are monitored.
- Training modes. They are set taking into account the level of physical fitness of the person exercising.
- Narrow-focused programs. For example, to work out certain groups of muscle tissue.
Elliptical trainers get their name due to the principle of their operation. The pedals move along an ellipsoid while running. This ensures even load distribution. All groups of muscle tissue are worked out. It affects the back, shoulders, upper and lower limbs, as well as the buttocks. In this case, the load on the knee joints is minimized.
When conducting a workout, even those muscles that are not tensed during running or cycling are used. The simulator is considered to be the most effective.
During classes, the pedals move along an ellipsoid, ensuring even distribution of the load and working out all muscle groups
The computer allows you to track the progress of the training, the athlete’s condition and the intensity of the load applied.
Elliptical training programs
For newbies
The key point here is to gradually enter the training process. Therefore, we recommend training 3 times a week at first. The first workout may last 15 minutes. Add 5 minutes with each next one. And this is where your calculated heart rate comes in handy: exercise within 60-70% of your maximum.
How to use an elliptical trainer for beginners
It is very tempting to jump straight into intense training, but we strongly recommend training in this mode for at least a month.
Interim program
After you have gained experience and pumped up your endurance, you can move on to the next level of training. We recommend at least 4 classes per week. Your heart rate should be on average 70-80% of maximum. At this stage, you can move on to the interval training method that we talked about here.
Program for the prepared
At this level, you can confidently train up to 6 days a week. However, the duration of training should still not exceed 60 minutes. By this time, your body has achieved sufficient endurance to exercise at 80-90% of your maximum heart rate. The practice of interval training may vary slightly, for example, you can reduce the duration of each period to 60 seconds.
Is it possible to pump up the buttocks with a stepper?
No matter how good the ellipsoid is, the compact “walker” has at least two advantages over it: dimensions and price. A stepper, unlike an elliptical trainer, takes up very little space and costs about five times less. But it pumps up the muscles of the lower body almost as well as an elliptical. Therefore, pumping up your butt on a stepper is quite possible; In addition, it is a good cardio trainer. With minimal but prolonged exercise, it helps burn fat deposits. To pump up your buttocks on this small exercise machine, you need: regularity of exercise, adherence to the correct exercise technique and perseverance in achieving the goal.
Types of walking on an ellipsoid
Another manifestation of the versatility of the orbitrek is that it involves a variety of types of walking. Each type differs in which muscles are emphasized and how:
Classic walking , the rules of which were described above, systematically tones all muscle groups that can only be involved in the orbit: legs (calves, thighs, buttocks), arms (triceps and biceps), core muscles (abs, back, chest) and deltoids muscles. See what muscles are pumped when training on an elliptical.
In order to feel and use your muscles a little differently, we recommend trying reverse pedaling . In this case, the gluteal muscles are targeted. It is necessary to tilt your body slightly forward and bend your knees more than usual.
By leaning forward , you use your thighs and calves more. In this case, your hands need to be placed on fixed handles. The pedals are pressed harder into the floor, which creates additional stress on the leg muscles.
Bend backwards emphasizes the load on the buttocks. The back is kept straight, the pelvis is pulled back. Hands should be placed on the static handles of the orbitrack. It's like you're walking while sitting.
Basic rules for performing exercises
There are sports equipment specifically designed to work the thigh and gluteal muscles. They perform leg swings, during which the muscles of the buttocks, as well as the outer and inner parts of the thigh, work. In addition, it should be noted that there are devices with pedals that use their own weight as a load during classes.
Basic rules for performing exercises
There are certain programs designed to target the gluteal and thigh muscles. Such classes are held daily for 15-20 minutes. The result will not take long to arrive.
By performing regular physical exercises on sports equipment, you can create a beautiful figure in a short time.
Types of training
In order to progress on the orbitrek, you need to engage in different types of training. But at the very beginning, we recommend training according to the classical scheme, and only then, when you gain the necessary experience and prepare your body, move on to interval training.
Classic training program
This program involves training according to the following scheme.
- Warm up properly to avoid injury due to unprepared muscles for stress. Perform basic exercises on the muscles involved during training on the orbit track: do squats, rotations with your arms and body, and bending. Or you can warm up on the machine itself, but using an easy pace.
- Start with the exercises themselves. Use a pace of 60-70% of your maximum. Use different inclinations, reverse rotation, or work in the classic position: focus primarily on your needs.
- At the end of your workout, do a short cool-down using the same simple exercises described in point 1.
Interval training
Interval training involves alternating periods of training that differ in duration (periods can last either different or the same amount of time) and intensity (one period is at a slow pace and the other at a fast pace).
The advantage of interval training is that it trains cardiovascular and respiratory endurance, and also burns more calories than a standard workout. This occurs due to the following mechanism.
When you exercise, your body uses up its glucose reserves. But its amount is soon completely consumed, after which the body switches to glycogen located in the muscles. Then, finally, its reserves come to an end and the “burning” of fat deposits comes into play.
If the training intensity is insufficient, the body does not reach the third stage and only uses glucose and glycogen. This is why we need interval training. However, as previously warned, there is no need to immediately switch to this type of training; first give the body time to adapt.
Also, interval training is prohibited for people with cardiovascular diseases.
If we talk about the training itself, then you need to decide on the duration of the interval depending on your physical fitness. Typically each period lasts up to 5 minutes. In this case, at first the intensive period should be much shorter than the moderate one. For example, you can run 5 minutes at a medium pace and a minute at an intense pace. Then the difference may decrease as you gain experience and increase stamina.
How to make a simulator with your own hands
It turns out that home abdominal exercise machines can not only be bought at exorbitant prices in sporting goods stores, but also made with your own hands from scrap materials. It will turn out cheap and of high quality, because you will be solely responsible for the assembly and materials, so take care of the safety of your training.
Video clip
You will need a wheel (2 are possible) with a diameter of 10 to 20 cm. It can be removed from a children's bicycle, stroller, or toy. The second required element is the tube. The ideal option is metal. Plastic is possible, but there is a risk that it will quickly crack. As a last resort, sharpen a wooden stick. A wheel (or 2) is put on the axle and secured with electrical tape or plastic bottle caps.
Street trainer
To exercise outdoors in the summer, an outdoor board for pumping up your abs will come in handy. You will have to stock up on well-treated wood so as not to give yourself a splinter. First, with the help of beams, a low wall bars are constructed to secure the main part.
Two posts with two crossbars are dug into the ground. Then 3-4 boards are fastened together (with three bars - top, middle and bottom) (adjust the height and width of the main sheet to suit your height). The final touch is that the main part is attached to a homemade wall bars.
If there is a wall bars, you can make only the main canvas from boards and fasten it between the beams - the home exercise machine for pumping up the abs is ready!
When choosing a simulator, it is better to first consult with a professional trainer, indicate to him the goal, and demonstrate your physical fitness. He will probably offer several alternative options and help in drawing up the program. Do not neglect outside help, otherwise you may not get any results.
Source: https://hudeyko.ru
Nutritional Features
If your primary goal is to lose weight by working out on an elliptical, then you cannot ignore the issue of nutrition. After all, no matter how diligently you work out on the exercise machine, burning a lot of calories every day, you will not see the results in the mirror if you continue to “throw in” the first thing you find in the refrigerator and do not care about your diet.
Therefore, first of all, we recommend establishing for yourself a certain scheme for improving your nutrition, which, coupled with competent training, will give excellent results. We recommend reading the article: Proper nutrition when training on an elliptical.
You need to reduce the amount of carbohydrates you consume every week. First of all, you need to get rid of the so-called fast carbohydrates. They are found in flour products, all kinds of sweets, and also in fruits. Moreover, if the latter in moderate quantities do not harm you, then the former should be excluded from the diet unconditionally.
The main type of carbohydrates that you will need to consume and gradually reduce are complex carbohydrates contained in foods such as pasta, buckwheat, and cereals.
But do not immediately chase quick results - this will only harm your body. Reduce carbs once a week a little at a time. Don't try to lose a few pounds in a week. Normally, you should “lose” 300-500 grams per week.
Contraindications
Orbitrek is an excellent simulator for maintaining your health at the proper level, as well as pumping it up: it trains the endurance of various body systems.
However, like any other exercise machine, it can cause harm if you are not responsible about your fitness level before using the machine for the first time. There are a number of medical contraindications, without ensuring the absence of which, it is better to postpone training. We have already touched on the topic of contraindications to training on an elliptical trainer.
Among them are:
- hypertension with a tendency to periodic exacerbation;
- acute infectious diseases;
- oncological diseases;
- diabetes;
- thrombophlebitis;
- tachycardia and other heart problems.
We strongly recommend that you refuse to exercise on the orbitrek in case of any of the listed diseases. Other physical activities may be suitable for you, but for this you should consult with your doctor.
Torneo Ever Proof
Torneo Ever Proof technology ensures long-term operation of any exercise machine and complete user safety. Orbitreks with this mark have a reinforced design made from the most wear-resistant materials, so the service life of such products is from 5 years with a warranty period of 2 years.
Elliptical trainers are the most effective for home workouts. To choose the right orbitrek model, consider your budget, desired loads and contraindications. Study the instructions for using the training programs and you will quickly achieve the desired result.
