Walking on an ellipsoid
About this exercise
"Walking on an ellipsoid" targets the ڪارڊيو muscle group, suitable for beginners. The main load falls on: Quadriceps, Hamstrings, Glutes. Equipment needed: Machines.
Description
Body position: Back should be straight, shoulder blades lowered and brought together, shoulders relaxed. Don't lean too far forward.
Footwork: The feet are firmly pressed against the pedals, the movements are smooth, imitating cycling or skiing steps. Keep your heels on the platform.
Handwork: When using movable handrails, the arms must move synchronously with the legs (the opposite arm and leg go forward). Pull the levers towards you and push away from you.
Breathing and gaze: Look straight ahead, do not look down to avoid dizziness. Breathing should be regular and deep.
Safety: Start and finish your workout smoothly, don't make sudden stops.
Instructions
Stop position: Place your feet in the center of the pedals. The heels should not come off during movement (this shifts the load on the knees). Posture: Keep your back straight, look straight ahead. Do not put all your weight on the handrails — this reduces calorie consumption by 20-30%. Hands: Use the movable levers actively. Pull and push them to engage your back, chest, and triceps. If you hold on to the fixed handrails, only the lower part of the body works. Knees: Always leave them slightly bent at the bottom, do not "snap" the joint to the end.
Muscles worked
Primary
Secondary
