The group of cardiovascular equipment for home use is represented by a variety of equipment that involves the most problematic areas of the female body. The simplest among them are the so-called steppers. They have a simple device, so classes can be conducted without the help of specialists. At the same time, the simulator for the step can have different versions, each of which is the best option for working with certain muscle groups.
How does the simulator work?
In general terms, a stepper is an imitator of a step, but by the nature of its occupation it can be attributed to a tool for aerobic training. The user in the process of doing the exercises repeats in a series of the same type of movement in a particular rhythm. In more advanced modern versions, the step simulator is equipped with additional devices that increase the effectiveness of classes. These include modifications with handrails that allow you to distribute the load during training, adjusting posture and contributing to an increase in tone throughout the body. The ability to adjust speed modes also allows you to vary the load depending on the physical form of a particular person.
What muscles does a regular stepper train?
The classic stepper uses the calf muscles, buttocks and hips. Actually, these zones are targeted for all models, but in this case, they are the focus. In addition, the press can be noted. The step simulator does not exert special loads on this part, but subject to correction of the technique of doing the exercises, and she will participate in the training process. By the way, professional athletes whose activities are associated with high loads on the legs use steppers to train these zones. Exercise machines help strengthen muscles, keeping them in optimal condition for sports. Of course, at home, the goals are not so large-scale - as a rule, working with the buttocks and hips involves bringing them into optimal shape to improve the shape.
Mini-stepper muscle training
By the principle of operation, the mini-stepper is generally similar to its classic counterpart. Similar models also involve calf muscles and hips with buttocks during exercises. But it’s important to understand some of the differences. In particular, the compact step simulator exerts the greatest load on the small muscles of the buttocks. Thanks to this feature, users have the opportunity to precisely work out the lower leg areas, adjusting the lines and outlines of the figure. Unfortunately, most mini-steppers are devoid of special levers for the hands, so the user himself must find their application. For example, you can swing your arms to the sides or simulate jerking while walking. Many mistakenly believe that mini-steppers are less efficient than full-size versions. But it is not so. Their functionality is really lower, but in their training group they are productive and efficient.
Upper muscle groups
Again, depending on the configuration of the stepper, you can work out the muscles in the area of ​​the chest and back. For men, such training is no less attractive, since they contribute to the pumping of triceps and biceps. In solving such problems, a cardio-step simulator equipped with special levers and handrails will help. These devices provide additional load on the chest, back, pelvis and abs. Comprehensive training of various muscles in one exercise program is difficult to perform, so you should initially think through a program and develop the most rational and gentle mode of working with a stepper.
Do not forget about the main purpose of such simulators - strengthening muscles in the legs and pelvis. It is in working with the lower body that the stepper demonstrates the greatest efficiency, and the upper muscle groups from the point of view of strengthening are secondary to it. In other words, if general maintenance of muscle tone is required, then step-simulators for the home will cope with these tasks, but for focused work with the upper body, it is better to turn to cardiac equipment in the form of other models.
Muscle training on the rotary stepper
In this case, the lower muscles are also trained, but, as with the mini-stepper, this happens more precisely. Using the rotary simulator work out the middle and small gluteal muscles. The internal and external sides of the hips are successfully involved, and provided that special exercises for such models are performed, it is possible to provide some pressure on the press and pectoral muscles. This simulator for step aerobics involves the execution of turns from side to side, as a result of which the body flexes and the abdominal muscles. Classes on models of this family are recommended for women who want to not only strengthen and tone the muscles of the legs, but also to make their waist slimmer and get rid of fat deposits on their sides. Again, the initial state of the body does not matter, since it is possible to control the speed of the simulator, adjusting the pace of the rotation movements to it.
Calorie Reduction and Weight Loss
This is one of the main advantages of all cardiovascular machines. They allow you to burn calories, while normalizing your physical condition. After all, it is no accident that the following question arises: "Step simulator - what muscles work when using it?" With its help, there are loads on the zones that are most susceptible to the accumulation of fat - the same buttocks, hips, waist. With intensive and regular exercise, exercise can be an effective tool in the fight against cellulite. The fact is that such exercises improve blood circulation, while at the same time providing fluid outflow. As a result, excess fatty deposits depart, and the skin becomes smooth. Of course, the first signs of weight loss do not appear immediately, but exercise is the most healthy and safe way to lose weight.
User reviews about steppers
Opinions about steppers in general prove the effectiveness of working with the described muscle groups. Women who faithfully followed the instructions note that in the first months you can lose up to 5-6 kg. At the same time, the volume in the hips is reduced by 6-7 cm. Of course, everything is individual, but the presence of a certain effect with regular classes is observed in all. It is worthwhile to make a comparison with alternative equipment with which the step simulator competes. Reviews in this regard are also favored by steppers, as they take up less space and are cheaper than popular treadmills. Another thing is that the models are different. For example, elliptical modifications in size are comparable to the same tracks, and some mini-versions can be hidden under the bed.
Conclusion
Muscle training with a stepper is only one of the means to strengthen physical condition, maintain shape and health. However, the best result can only be achieved with an integrated approach to achieving goals. In particular, the step simulator shows good results if, in parallel with the exercises, you follow a diet and adhere to a healthy lifestyle. In this case, in addition to gaining the desired shape and weight loss, prevention of the functions of internal organs will be carried out. This primarily relates to the cardiovascular system, because it is not for nothing that the steppers are included in the group of cardiovascular machines. At the same time, the simulator may not be the only recovery tool. At a minimum, it should be considered as a means of maintaining overall tone, but to solve serious health problems it should only be used as an adjunct. And the most important thing is the choice of a training program suitable for a particular case. Usually, steppers come with training discs, so you don’t need to hire a special instructor for training.