Elliptical trainer for home - how to choose and how to properly exercise on the machine (85 photos and videos)

Dozens of exercise machines have been created to lose weight and become the owner of beautiful body contours. Each of them is designed to work on different areas. Cardio machines are the most popular for home or self-training. Coming to the store, your eyes run wide from the huge number of options, starting with ordinary treadmills, ending with original universal-type systems.

An elliptical trainer is a unique sports equipment that combines the advantages of several weight loss units at once. In a short period of time, it has managed to surpass many other devices in popularity and has become one of the most effective ways to burn calories. If you want to lose a few kilograms, but don’t know what equipment will bring the most benefits, we recommend that you pay attention to the elliptical trainer.

Effective exercise machine for home: what is an ellipsoid

The ellipse is a reliable piece of equipment that belongs to the group of aerobic exercise machines. Training on it is initially aimed at pumping the heart muscles. A pleasant additional effect of the equipment is a significant amount of calories burned, which makes it an excellent way to lose unnecessary pounds in a short time.

The simulator is called not only ellipsoidal, but also orbitrek. It combines the characteristics of several aerobic tools at once. When used, movements are combined and recreated: jogging, riding, smooth walking and climbing stairs.

Interesting fact. The elliptical is great for aerobic training. Smooth movements during operation prevent damage to ligaments and joints. The uniqueness of the equipment is the combination of high efficiency with protection of the body from injury.

The first equipment was released in 1995. It had fixed handrails, and the flywheel was located at the back. The latest advanced models are equipped with powerful electronics and moving elements, which makes training much more effective, more comfortable and more varied. We must not forget about the comprehensive study of the muscles of the whole body.

Weight and size

If you believe coaches and athletes, then such a unit should be quite massive in both weight and size. This also applies to the flywheel.

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The larger and heavier it is, the more comfortable and softer the movement of the simulator and the greater the choice of load programs. The stability of the unit is also affected by its weight.

What trains

What areas of the body are used when using a unique elliptical trainer? Different muscles work in the process:

• Femoral.
• Shins.
• Gluteal.
• Backs.
• Hand.
• Belly.
• Shoulders.
• Popliteal tendons.

The development of certain muscles depends on the position of the body on the sports equipment:

• By standing straight on the equipment, slightly raising your head and looking forward, you can pump up absolutely all the stated muscle groups. This is a universal position that is great for complex body work.
• The reverse movement with a straightened torso and head, as well as bent legs, pumps the tendons and muscles of the buttocks.
• Normally moving forward on the machine with a slightly bent body ensures that the load is evenly distributed over the entire surface of the thighs.
• To pump the tendons and gluteal region, a pose with a straightened body and legs completely bent at the knee joint is intended.

Answers to frequently asked questions

1. Which is better: an exercise bike or an elliptical trainer for weight loss?

Both devices use the legs, circulate blood throughout the body and create a slight relief. The treadmill and exercise bike are limited only to the lower body, while the orbitrack works the back, shoulder girdle, chest, abs and arms. If you need a uniform cardio load, you should choose an ellipsoid.

2. Is it possible to get injured during training?

The ellipse is the safest of all cardio exercise machines; it does not put stress on the joints, spine and knees. Recommended for elderly and frail people. However, improper use or exercising while sick can be detrimental to your health.

3. What to do if the result is not visible?

It is worth increasing the duration of exercises, changing the program or exercising more often. It is important to adjust your diet - consume low-calorie foods, drink more clean water. You can combine cardio exercises with other physical activity.

Kinds

Manufacturers offer different models of sports equipment for effective cardio exercises at home. Ellipsoids are divided into several types:

• Mechanical. It works solely through human efforts. The load depends on the athlete. Taking into account the resistance, belt and block units are distinguished. The mechanical equipment is light and compact, but cannot boast of silent operation and smooth running. After class, the exercise machine can be easily folded and hidden in a convenient place. Some models are equipped with simple computers that allow you to set different training programs. Mechanical ellipsoids are suitable for beginners. Experienced athletes should look for more powerful equipment.
• Magnetic. An improved alternative to a mechanical ellipsoid that works smoothly, without jerking or unnecessary noise. The equipment is based on a natural magnet on which the braking system is built. It is more durable, more reliable and easier to use. During training, the serodrive allows you to gently regulate the load.
• Electromagnetic. The latest equipment is the most durable model with silent operation and the ability to regulate the load. The ellipsoid has variable pedal angles and a step length of over 40 centimeters. They are equipped with powerful computers that allow you to set dozens of programs of varying levels of complexity and volume. Elliptical trainers have high ratings - they are suitable not only for home use, but also for training in sports centers.

According to the location of the device flywheel:

• Rear wheel drive. The main working unit is located behind the standing person. The exercise machines are equipped with moving arm levers that are mounted on the pedals. This design feature makes operation simple and straightforward.
• Front wheel drive. During training, the flywheel is located in front, which in some cases negatively affects the training process. When bending forward, the position of the machine may become unstable. Manufacturers are trying to solve this defect by installing heavy flywheels. The larger the component, the softer the pedal stroke.
• The flywheel is in the center. The equipment has a shortened shape. The wide base makes it stable during training. The models are compact, take up little space and are easy to use.

Advantages

Unlike other cardio equipment, ellipses have the following advantages:

• Increased efficiency in terms of calories burned. One hour of intense training consumes from 540 to 800 Kcal. It all depends on the weight of the athlete and the diligence applied. As an analogy, we can cite as an example a set of exercises with a jump rope for weight loss. In combination with different options for programs and the use of equipment, the ellipse is several times superior to other sports units.
• Involvement of several muscle groups at once. The work includes thighs, tendons, calves, buttocks, arm muscles, etc. The exercise machine provides continuous impulse of the whole body. It is designed in such a way that with the correct position, all areas are used without unnecessary stress.
• Safe weight loss. People with large body weight have to look for safe ways to get rid of extra pounds. The ellipse is best suited for this. During the process, the athlete's feet are in constant contact with the machine, which limits the impact on the joints. The body loses weight, but without harm to health.

Interesting fact. Using an elliptical trainer, a person loses from 8 to 12 kilocalories per minute.

• An effective workout for the cardiovascular system. Most models offer several programs for slow, moderate and fast pedaling. Taking into account the condition of the heart, the athlete can choose the optimal load, avoiding fatigue and tension. Gentle pumping of an important system has a beneficial effect on the general condition of the body and also promotes rapid fat burning.
• The presence of a reverse mode - pumping hard-to-reach leg muscles that are not used during forward movement.
• There is no need to involve a trainer to master the simulator. The equipment is intuitively understandable. The amplitude of movements is predetermined - it is natural for a person. It only takes a few minutes to use the elliptical trainer to figure out how to properly exercise at home to lose weight.
• Almost complete absence of noise. Unlike a treadmill, training on an elliptical is comfortable. During the process, you can watch movies or listen to music. There is no extra noise.

Interval Cardio Training

Another option for high-intensity workouts suitable for burning fat is the speed and type of movement divided into several intervals that follow alternately. Example program:

• slow walking – 5 minutes;
• moderate running – 3-5 minutes, mandatory heart rate control within 60-70% of the upper limit;
• fast running – 30-60 seconds;
• return to a slow pace – 5 min.

Any elliptical trainer for home is suitable for weight loss, especially if you use interval cardio exercises. At the end, a cool-down is required; it allows you to restore your breathing and well-being.

Flaws

Each advantage is a serious reason to think about purchasing ellipsoidal equipment. But we must not forget about some of its disadvantages:

• The monotony of the process. Smoothness and softness of movements do not create sudden jumps in load in one direction or another. Using this simulator, difficulties arise when switching to intense interval training mode. If you are used to this type of activity, you will have to look for other sports equipment.
• Availability of free space for installing an orbitrek. This is a significant drawback when arranging a home gym in a limited area. Of course, there are models with a folding design, but they are unlikely to motivate you to study all the time. In this case, a stepper is more suitable.
• High price. The effectiveness of the simulator completely justifies its price. There are inexpensive models. But if you want to get the most out of your workouts, you'll have to fork out the cash.
• Most models have restrictions on operating modes. As a rule, only the load level is regulated.
• Mandatory lubrication of parts that are constantly in contact with each other. To avoid unpleasant creaking noises during training, you need to monitor the condition of the unit.

A simulator such as an elliptical also has disadvantages. Their significance against the background of benefits depends on the parameters of the trainee’s body and preferences for exercise.

What muscles are involved?

According to athletes, such a simulator pumps absolutely all muscle groups. However, this statement is not without reason, since you can really include your arms, abs, and pectoral muscles in the work. But the muscle groups in the legs and buttocks work the most. The arm muscles occupying the supporting position remain in a passive but tense state.

Yes, and it’s understandable, because, as a rule, those muscles that are constantly working are pumped up, while the rest can only remain in good shape.

But you can also work with the upper body if you bend and straighten your arms and do lunges during the movement. Perform pushing exercises, in which the delta comes into play well. If you bend forward, you perfectly load the muscles of the buttocks and calves, but your arms bent at the elbows remain unworked.

The backward movement gives you a good workout on your glutes and hamstrings. This exercise should be performed with your arms straight, moving your buttocks back, and tilting your body slightly forward.

If your goal is to have toned buttocks and a strong back, then you need to perform the following exercise. The body position is semi-sitting, while the tendons are stretched and the body is leaned back slightly.

But these are exercises for certain types of muscles. If your goal is to put stress on all muscles, then you should constantly alternate exercises and not stop at just one. This way you can have an even load and use all muscle groups, working them at the same time.

Elliptical (elliptical) trainer during training: how to choose the right one

Have you learned about the advantages and disadvantages of sports equipment? It's time to think about purchasing it. Which exercise machine to choose for your home – purchasing reliable elliptical equipment requires a responsible approach. First of all, we determine the purposes of the acquisition. If a person does not exercise regularly, then a regular mechanical model will do. If you are planning weekly workouts, pay attention to magnetic or electromagnetic units.

We also take into account the following parameters:

• Flywheel location. The most successful solution is front placement of the element. Such equipment is convenient to use.
• Flywheel dimensions. It is advisable to choose models with the most heavy and massive element. This will ensure smooth movement and comfort from constant training.
• Step length. The bigger, the better. The parameter affects the convenience of training, as well as the level of load - several muscles are involved at once. If an athlete is over 175 in height, then the optimal value is 40 centimeters.
• Maximum load capacity. Affects the durability of the elliptical trainer. Inexpensive models can withstand up to 90 kilograms. The optimal solution is inventory up to 130-140 kilograms.
• Design features. It is better to choose stationary models. Folding or portable systems are not durable. Constant assembly/disassembly affects the service life, especially if they are carried out carelessly.
• Availability of additional load elements.
• Ergonomics. The control panel should not consist of dozens of buttons and incomprehensible icons. Convenience is the main condition for a comfortable workout.

Class Rules

You need to train on the elliptical correctly:

• When choosing a time for classes, we take into account our own biological clock. If you are a morning person, then the best time to workout is in the morning. The second half of the day is suitable for owls.
• We train in comfortable clothes made from natural fabrics. The material must allow air to pass through well.
• We set aside a comfortable time for training, but 2 hours after eating. When the lesson is successfully completed, we try not to eat for an hour.
• If you become thirsty while exercising on the elliptical, you should stop and rinse your mouth with a small amount of water. It is not recommended to drink liquid while pedaling.
• Any workout begins with a warm-up - preparing the muscles for strong physical activity.
• Maintains regularity. 3-4 lessons per week are enough.
• We practice in a room with good lighting - artificial or natural.

The ellipsoid is a godsend for those who are used to constantly keeping themselves in shape. Having selected the equipment in accordance with all the rules, training will be carried out effectively and with great comfort.