Some people are still familiar with the stair machine. The stair machine is a good fitness tool in the gym. Whether it is a stair machine or other tools, it has a good fitness effect, but the fitness effects of these tools are different. So what muscles does the stair machine mainly exercise? If you don’t understand, you can come and find out.
What position does the stair machine mainly exercise?
1. Exercise quadriceps
The quadriceps muscle is located on the front side of the thigh and plays an important role in the stair climber. The stair machine is designed to simulate the movements of mountain climbing and stair climbing. Therefore, during the stair machine exercise, each stepping action needs to be driven by the quadriceps muscles.
2. Exercise biceps femoris
The biceps femoris is located on the back of the thigh and is used when bending the knee when using the stair machine. Especially when using a stair-type stair machine, each step can stimulate the biceps femoris.
3. Exercise calf muscles
During the process of using the stair machine, the calf muscles will also be involved in the exercise and will be in a tight state. Continuously alternating forward and backward movements of your feet on the stair machine can stimulate the calf muscles and thus exercise the calf muscles.
4. Exercise waist and abdominal muscles
During the stair machine exercise, the movements of the legs can pull the muscles of the waist and abdomen, so that the muscles of the waist and abdomen can also be exercised during the stepping process.
5. Exercise butt muscles
In the stair machine exercise, the simulated mountaineering movements can bring the gluteus maximus muscles of the buttocks to participate and get exercise.
How to use the stair machine
1. Hold the handle lightly with your hands, or touch the handle with your fingers, because you only need a little help to maintain balance, and do not need to shift your center of gravity. When you grasp it, it is like holding a paper cup. If you use too much force, you will lose your balance. You will flatten the paper cup. The best situation is to let go of your hands and let them hang freely on both sides of the body. This will not only strengthen your cardiopulmonary function, but also challenge your balance ability. If you find that you have to hold the handle with force, If you are in a hurry, then the speed you selected is too fast. You can easily slow down the speed.
2. When standing, you can lean forward slightly, but don’t arch your back, and don’t let your body tilt to the left or right. Leaning left or right is probably because your steps are too long. Relax your shoulders, pinch your back slightly, and tighten your abdominal muscles. .
3.It is best to have the same step length every time and not too short. If you feel like an old lady walking with bound feet when exercising on the stair machine, others will think so too. If the step length is too short, your energy consumption will be reduced and the effect of fitness will be reduced. It is also unsatisfactory.
4. Try to put the entire sole of your foot on the pedal. If you tiptoe, the calf muscles will tire quickly, which will shorten your fitness time and fail to achieve your expected results.