The elliptical is a tool that simulates the movements of cross-country skiing and is quite simple and intuitive in execution.
Perceived as more fun and less demanding than the treadmill, it is often preferred to it by those who want to do a cardio workout but at the same time tone the muscles of the legs, triceps and biceps, the abdomen, shoulders and buttocks.
Also for the buttocks, the execution of squats with elastic resistance bands is also very useful.
In addition to toning, squats are great for burning calories.
To tone the arms, on the other hand, you can also choose weights and dumbbells, which are effective even when used while sitting.
There are also exercises with a single dumbbell.
If you want to tone your arms and pectorals, push-ups are also excellent, in all their variations. To stay motivated, there is the 30 day challenge.
If, on the other hand, you want to tone the muscles of the arms but also of the legs, the rowing machine is ideal.
To tone the muscles of the legs and buttocks, and burn calories, you can also do exercises on the stairs.
For the abdominals, on the other hand, planks are excellent, as long as you don't make these common mistakes.
The abdominals are also very helpful in counteracting hip pain while walking.
Exercise bike training is also very suitable. The two best models on the market are Peloton and NordicTrack brands, similar but with some differences.
Here are the exercises to do if you want to train the deltoids.
For those who aim for a total body workout without the use of any tools, the ideal is the Calisthenics workout.
on the road or indoors, the elliptical trainer provides smoother movements which, not burdening the back and joints, avoid rebound stress and minimize the risk of injury.
Unless specific indications are different, to really see the effects and benefits of the elliptical trainer on the body, it is recommended to train 2 or 3 times a week for 30 or 45 minutes.
In half an hour of training you can burn up to about 450 calories, which can reach 700 or 800 in an hour.
Calories that continue to burn even when the workout is over.
Maintaining proper posture is essential to avoid post-workout pain.
You must not stand on your toes but your feet must be completely resting on the platforms. The back should remain straight, knees and elbows slightly bent and hands fixed on the arms of the machine.
Alternating intensity levels can bring much more results than doing a homogeneous training session, for example moving quickly for 30 seconds and slowly for a minute.
To diversify its execution, avoid boredom and aim for walled benefits, here are some circuits that can be done with the elliptical.
To keep track of your prigresses, apps for smartphones or fitness trackers are very useful.
For those who prefer to train on the treadmill it is good to know that there are differences compared to running outdoors.
Run in the open air which is also possible in winter.
Be careful not to overdo it, however, to avoid incurring post-workout headaches.
After training, you can stretch with the Foam Roller.
Unfortunately, the gyms are closed at the moment and it is difficult to benefit from this tool. In France, however, the sports masks are ready that perhaps will allow the reopening of the structures.
before, during and after exercise.
Duration of training: 45 minutes, but if you are a beginner you can start with 30 and gradually increase.
Frequency: at least 3 times a week.
and cellulite the exercise session must focus on resistance rather than intensity.To do this, pedal slowly by programming the machine to a high level of resistance, in order to force your legs to press hard to make it move. Using the arms as little as possible stresses the use of the lower body muscles.
Workout duration: 30 minutes.
Frequency: 3 times a week.
and firming the lower limbs, the elliptical is also excellent for training the upper ones.
For a complete toning job you must concentrate above all on the use of the handles with the arms, adjusting the level of hardness according to the effort you want to apply.
Pulling them towards you strengthens above all the biceps, while in the push phase, triceps and pectorals gain more.
Duration of training: 30 to 45 minutes.
Frequency: 3 times a week.
Exercise with resistance bands is also excellent to tone the muscles.
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Vary the inclination of the platform and step off it
The higher the slope with which you train, the greater the work on the muscles of the buttocks. Most ellipticals allow you to adjust it manually, so you can start from scratch and increase at regular intervals.
To best stimulate the abdominals, however, the movements must be diversified as much as possible. Every three minutes, for example, you can get off the elliptical and perform 30 seconds of plank.
Change the direction of travel
You can also go backwards on this machine and this keeps most of the hamstrings busy. In a classic elliptical approach, the legs move clockwise. To change the pace you can instead start doing it counterclockwise.
Set the timer and break up the workout with exercises of your choice
At a certain point in the session it may be useful to pause the tool for a few minutes, during which you can go down to the ground to do other exercises at will, depending on the results you would like to obtain. Push-ups are perfect to strengthen the arms, for the buttocks lunges or squats. Before getting back on the elliptical it is better to rest for at least one minute.
Use the handles intermittently
Using the handles in circular movements helps keep your arms in shape but if you want to tone your legs even more, you can leave them. Staying in balance on the tool relying only on the glutes and hamstrings exerts more pressure on them and increases their training.
Conversely, putting more force on the arms and letting the legs move almost by inertia generates more work on the upper body. For a balanced workout you can alternate 30 seconds in one way and 30 seconds in the other.
Why not try getting up early in the morning to make up for some time to devote to this practice? It could be a great strategy.
