In the process of fitness, a person needs to use a variety of fitness equipment, but because fitness equipment is very diverse, it is very important to choose the right equipment. The climbing machine is a very good piece of equipment in the gym. So, what muscles does the mountaineering machine mainly exercise? Let’s take a look below.
Parts to be exercised on the 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. Biceps femoris
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.
How long does it take to exercise on a mountain climbing machine
If you want to use the climbing machine to have a better exercise effect and improve your cardiopulmonary function, you can adjust the resistance to 6-8 during exercise, persist for 20 minutes, and keep the heart rate at about 100-120/minute. Can.
How many times a week should you exercise on a mountaineering machine
The climbing machine is still effective in exercising the quadriceps, hamstrings and gluteus maximus on the front of the thigh, but if you want to achieve the exercise effect, you need to be able to exercise at least 3 times a week.
How to use a mountain climbing 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 your balance, rather than shifting your center of gravity and grasping likeIf you hold a paper cup, it will be crushed if you hold it too hard. The best situation is to let go of your hands and let them hang freely on both sides of the body. In this way, you not only strengthen your cardiopulmonary function, but also challenge your balance ability. If you find that you must If you have to hold on to the handlebars hard to catch up, then the speed you choose 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. The step length should be the same every time, and the step length should not be too short. If you feel like an old lady walking with bound feet when exercising on a mountaineering machine, others will think so too. A step length that is too short will reduce your energy consumption. , the effect of building fitness is not satisfactory.
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.