Both men and women dream of having a slim and fit figure . Today, there are many devices that will help to achieve an excellent result, even at home. One of the most popular of them is a stepper (trainer). What muscles work during training, and how to use it correctly, you will learn in this article.
What is a stepper?
This straightforward simulator consists of two pedals that simulate walking. After all, it was not in vain that his name came from the English word "step", which means "to step." However, the load during training on this device is much higher than during a normal walk in the fresh air. After all, 10 minutes of classes on the stepper are able to replace an entire hour of intense walking.
There are several varieties of this simulator. All of them perform exactly the same functions. Therefore, only on individual preferences and habits depends on which stepper to choose. What muscles work during training, how to properly perform the exercises so that the hated kilograms melt, we now find out.
Types of steppers for home use
In the modern market of sports goods, you can find the following types of steppers:
- The mini stepper is ideal for homework. Its dimensions allow you to store the simulator even in a small apartment. You don’t have to worry about which muscles work. The mini-stepper is able to give odds even to professional trainers, providing professional training without the help of a trainer.
- A professional stepper is a more serious unit. Its package includes special handles for more confident support. In addition, professional models are equipped with electronic sensors that take into account the degree of load of a person with any physical training.
- The rotary stepper is designed for those who want to tighten their muscles in the shortest possible time. After all, when performing exercises on this simulator, not only feet walk, but also turns of the whole body are made. It is this feature that this stepper differs from its counterparts. What muscles work with its intensive use, you can check in any gym. As a rule, modern sports centers are equipped with similar innovative models.
Stepper: which muscles work during training
Many are concerned that the exercises on this simulator are ineffective. That is why you should figure out which muscles work when exercising on the stepper.
Since the load is aimed at the lower body, all leg muscle groups are actively involved . With regular exercises, the inner surface of the thigh, calves and even gluteal muscles is noticeably tightened .
If you conduct training on a rotary stepper, then you can noticeably adjust not only the legs, but also the press. Intensive body turns allow you to create a wasp waist and form the rectus and oblique muscles of the abdomen. But how exactly forms a muscle group stepper?
Which muscles work most actively can be noticed directly during training. After all, it all depends on individual physical fitness. Someone has more developed calf muscles, while someone boasts a high degree of endurance. At the same time, the duration and regularity of the training should be taken into account.
Instructions for doing exercises on the stepper
In order to achieve maximum results, compliance with the instructions is required.
- Be sure to warm up your muscles before starting your workout. To do this, you can do a series of exercises to warm up the whole body. This will prevent sprains and injuries.
- Stand on the stepper and straighten your back. Try not to stoop while doing exercises.
- Start walking slowly and smoothly with effort. Do not exercise quickly. You need to determine your own optimal pace.
Ideally, you need to practice on the stepper for 10-20 minutes daily or 40-50 minutes 3 times a week. The result will depend on the intensity of training. When performing the exercises you should not have any discomfort. Otherwise, you need to consult a doctor.
What result can be obtained?
After a month of intense regular training and following the basics of proper nutrition, you will notice a positive result. Typically, a week takes from 2 to 5 kilograms of excess weight. In this case, sports reliefs of the muscles of the abdomen, hips and calves are formed. Such exercises are ideal for women who want to get rid of cellulite and find a beautiful and slim body.
Classes on the stepper: reviews of real users
The effectiveness of classes on the stepper has already been evaluated by thousands of women and men around the world. And this is evidenced by numerous positive reviews.
As users note, the main thing in training on the stepper is the regularity of the exercises. If you engage from time to time, then do not expect any result. However, subject to instructions and self-discipline, a stepper (trainer) is simply irreplaceable.
What muscles work most actively, what result can be obtained from training, also reviews of fans of this interesting device also tell. With active exercise, all the muscles of the lower body are strengthened. And after 10-15 minutes of training, you can feel pleasant fatigue, which indicates that you are doing everything right.
Another feature is the cardio load, which gives the simulator stepper. What muscles work in this case? Almost everything: legs, arms, back, abs, plus heartbeat accelerates. It adapts to your rhythm, and these synchronous movements will help him to beat in the right rhythm without overloading. The vestibular apparatus and endurance are also actively developing, which is also important in daily physical activity. However, do not abuse the classes on the stepper. In everything you need to know the measure and give your body the opportunity to relax.