When we exercise, we use a variety of exercise equipment, but when it comes to using exercise equipment, choosing the right equipment becomes a key issue. The climbing machine is a very good piece of equipment. So, how to use a mountain climbing machine? Let’s take a look at how to use a mountain climbing machine.
Correct posture for using a mountain climbing machine
1. Hold the handle lightly
When exercising on a mountaineering machine, you can hold the handle gently with your hands. If you just need a better balance, you can just touch the bar with your fingers.
If you can let go of your hands and let them hang naturally on both sides of your body after adapting to the exercise of the mountaineering machine, you can not only strengthen your cardiopulmonary function, but also enhance your body's balance ability. Of course, this is to ensure that you can maintain balance. You can do it only if you don’t fall down.
2. Keep your body upright
Keep your body in a standing position. You can lean forward slightly, but you cannot bend your back or bend your body to the left or right. Your shoulders should be relaxed and slightly tucked back, and your abdomen should be tightened.
3. Keep the step size consistent
When using a climbing machine to exercise, make sure that the step length is consistent each time and cannot be too long or too short. A stride length that is too long can easily cause damage to the leg muscles and joints, while a stride length that is too short will reduce energy consumption and compromise the exercise effect.
4. Place the soles of your feet on the pedals
When using a mountaineering machine, try to place the entire sole of your foot on the pedal. If you use your toes, your calf muscles will tire faster. And when the soles of the feet land, it is best to land with the mid-feet to cushion the impact on the legs.
5. Adjust the appropriate slope
When using a mountaineering machine for exercise, you do not need to increase the speed. As long as you adjust the slope appropriately, you can increase the exercise effect. When you first start exercising, you can start with a smaller slope, such as 15 degrees or 16 degrees, and slowly increase the slope step by step.
What to do on a mountaineering machine
1. Quadriceps
The quadriceps muscle is located on the front side of the thigh and plays an important role in the process of climbing. Climbing machines are designed to simulate the movements of mountain climbing and stair climbing. Therefore, during the mountain climbing machine exercise, each step of the pedaling movement needs to be driven by the quadriceps muscles.
2. Two stocksmuscle
The biceps femoris is located on the back of the thigh and is used when bending the knee on a mountain climber. Especially when using the stair climber, every step can stimulate the biceps femoris.
3. Calf muscles
During the process of using the climbing machine, the calf muscles will also be involved in the exercise and will be in a tight state. The continuous alternating forward and backward movements of the feet on the mountaineering machine can stimulate the calf muscles and thus exercise the calf muscles.
4. Waist and abdominal muscles
During mountaineering 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 pedaling process.
5. Buttocks muscles
During the mountaineering machine exercise, the simulated mountaineering movements can engage the gluteus maximus muscles of the buttocks and get exercise.