3 training programs to be carried out on the elliptical bike
Using the elliptical bike is very simple: place your feet in the spaces provided and grab the handles in front of you.With a fairly intuitive movement, similar to climbing stairs, you train by simulating pedaling, walking, jogging and rowing at the same time. Simple and full of a multitude of benefits: muscle strengthening, cardio, fat burning and therefore, weight loss. Let's dig deeper, but first here's a specific exercise for the oblique abdominals.
The elliptical exercise bike, also known by the name of elliptical, is a sports machine that is used while standing. There is also a seated version of this tool, which stabilizes the lower back, but be aware that your effort will be much less, as the movement does not dynamically mobilize the muscles of the torso and in particular the abdominal and lumbar belt.
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How do i use the elliptical bike?
Do you want to reshape your figure and tone yourself up? Of course, you need to balance your diet, but supplementing it with regular exercise will help you melt, replace fat with muscle, and firm your body.
And to do this, the elliptical bike is your ally. Since its practice requires 80% of the muscles, the effort is distributed throughout the body and you do not suffer. Yes, finally a sport that does not hurt everywhere! In fact, the movement is not traumatic and the machine helps you to do not inflict shocks as running can.
In addition, the simultaneous movement of the arms and legs can burn a lot of calories. Depending on the setting of the device, you can lose up to 700 calories per hour, but do not overdo it, if you do, you do not lose sight of the progress achieved. Of the main advantages is that the elliptical allows you to tone the muscles without make them increase in volume, so you won't have to fear the hated "bloated" effect!
1 - Program to lose weight with the elliptical bike
Here is a weight loss program with the elliptical, to be repeated at least 3 times a week if you want quick results. The session lasts 45 minutes (but you can start with 30 minute sessions and gradually increase the effort if it seems too difficult).
1. Warm up for 10 minutes at a slow pace.
2. Speed up (and increase intensity) gradually for 25 minutes. You shouldn't be too fatigued. How can you measure it? You should be able to speak without losing your breath.
3. Slow down for the last 5 minutes.
4. And of course, don't forget to drink, even during exertion!
You can then increase it a little, but gently, so as not to tear the muscle fibers too much.
When to train? The advantage of the elliptical is that you can have one at home, therefore, unlike other sports that require you to go to the gym, you can do it at any time. In particular, to burn fat, from time to time in the morning, the fasting is ideal (but be careful not to intensify if you are fasting, you risk hypoglycemia!)
2 - Anti-cellulite program to do with the elliptical
If you want to get rid of cellulite, the elliptical bike is once again there for you. The advice is to work diligently, because you will not be able to eliminate the kilos taken in a very short time.
For this anti-cellulite program, you will train for about 30 minutes 3 times a week, pedaling slowly with very strong resistance (you should feel like you are pressing with each step) and using your arms as little as possible.
3 - Training to tone the arms and thighs
If your goal is to slim down your thighs and firm your glutes by strengthening your upper body, then again, the elliptical can help. By combining resistance to burn calories and therefore fat, and focusing the effort on your arms, you lose weight as your upper body develops. Double benefits!
To do this, the removable handles of the elliptical are used. Either by pulling them to strengthen your back and biceps, or by pushing them to strengthen your pecs and triceps. Some machines allow you to adjust the resistance of the arm movements. Schedule sessions of 30 to 45 minutes 3 times a week.
Tips: Obviously, as with all sports, if you suffer from a health problem (heart, back or pelvis for example), talk to your doctor before setting off on the elliptical bike.
