1, swing your arm. The higher your arm swings, the greater your strength.
2, squat, don't let the bent knees exceed the toes, then stand up straight and restore the state during exercise.
3. Hold the rope tightly and swing it up and down.
Hold the rope tightly, raise one hand over your head, and then raise the other hand over your head when you step. It turns out that the hand is put down to the waist.
5. Hold the rope tightly. When one foot steps, the corresponding hand is straight forward and the other hand is placed at the waist position. Then with the footsteps, the other hand straightens forward and the original hand is placed at the waist position.
6. Hold the rope tightly and stretch your hands to both sides when you step.
How to keep fit with elliptical machine
Oval function organically combines the movements of arms and legs, and can coordinate limbs and shape a healthy body when often used. Long-term practice is helpful to improve physical endurance, exercise cardiopulmonary function, calm mind and improve sports ability. Elliptical machines are suitable for all kinds of people. For healthy people, elliptical function can enhance physical fitness and improve physical fitness. When people with poor knees and ankles walk or run, the impact force generated when their feet touch the ground often makes their joints ache. It is safer and more comfortable to exercise with elliptical machine.
However, we often see some exercisers mistake the elliptical machine for a treadmill in the exercise place. When exercising, only the legs exert force, and the arms only play a stabilizing role under the driving of the legs, or simply do not hold the handrails. When using the elliptical machine to exercise, if the hands and feet are not coordinated, the harder you work, the more nervous you are, and the more intense the confrontation between the upper and lower limbs is. In this way, you can't see one thing, and you may feel tired, muscle strain or even fall down because of uncoordinated movements.
The correct exercise method of elliptical machine is: gently hold the handrail above the instrument with both hands and step forward with both feet in turn. After the movements of hands and feet reach a relatively coordinated level, the thrust and tension of hands gradually increase. You can do two-way movements before and after practicing with an elliptical machine. When practicing, you can generally practice forward for 3 minutes, then do backward for 3 minutes, and practice for 5-6 minutes in a group. It is best to practice 3-4 groups in each activity. The frequency of action should be gradually accelerated, but not too fast, and it must be within your control.