marți, 19 iulie 2011

Stepper exercitii - exercitii de baza si beneficii

Stepper exercitii -  exercitii de baza si beneficii

What Muscles Does the Stair Stepper Work?

Walk up and down your own staircase about ten times and you will feel how fitness and exercise stair steppers tone and shape your leg muscles. I did this only last week as I had been sat at my desk for over four hours (I know, way too long to be sat in front of my screen, it was just one of those days!) and as I have circulation problems in my left leg, I needed the exercise to increase my circulation.

Well I can tell you, my legs ached from the top of my thighs to the bottom of my calve muscles!

The Stair Stepper Mimics this Movement

Firstly your upper thigh muscles (quadriceps) feel the movement. Go do this on your stair case and you will feel it yourself. The job of the quads is to extend the leg out straight at the knee.

Try this: Stand on one leg (not on the stairs of course) and hold on to something, even lean against a wall for balance. Try squatting up and down a few times with your leg and you will work this muscle group. Can you feel it? (One legged squats are great for adding strength and definition to your quads to).

The next group of muscles to be worked by stair steppers is the hamstrings, or leg biceps as they are also known. These work by bending the knee, working in opposition to the quadriceps.

Try this: (You can even do this without getting out of you chair right now) Concentrate first on bending your knee, and you will feel the backs of your legs tighten slightly.

Now try this. Concentrate on your hamstrings and really squeeze them really tightly, (its probably better to do this one standing again on one leg and lift the other) bringing your calve up as far as you can to meet your hamstring. Repeat a couple of times. Do you feel the backs of your legs aching, or even burning?

Another way to feel this action, and one I use often in the gym with a dumbbell in each arm, is to stand straight legged and bend at the waist. Keeping your legs straight, you will feel your hamstrings stretch (don't over stretch them if you are not that supple) and then really squeeze them so the tension brings your position back to straight.

Your Buttocks are also worked with the Stair Stepper

This muscle group is called the gluteus maximus or glutes. Their job is to roll your hips back and forth, while you are flexing the quadriceps and the hamstrings. Again, you can feel this with the bent over row which I described above (refer to hamstrings).

Try this: Again with your back starting at the straight position, bend at the waist and on the return of this movement (from bent over, back to straight) squeeze your buttocks and you will feel them tighten more than you usually can just by standing in one upright position.

Ladies, this is a really great way to tighten and define your buttocks!

You probably won't feel them, but your hip flexors are also worked by the stair stepper. They attach your pelvis to your femur in your upper leg.
Your Calves Also Play a Major Role in the Stepping Movement

They lift the heel off the floor.

Try this: Stand on the edge of a step and just using your tip toes, work them by lifting your whole body up and down a few times. This is another great additional way to strengthen and tone your calves.

NOTE: Please do not bend (as in the hamstrings example) if you have back problems, as you may hurt yourself. This also goes for not over stretching them by bending towards the floor. You don't want to injure yourself.

Vand stepper second hand cu manere marca POWER FIT, cu amortizoare hidraulice si computer

Vand stepper second hand cu manere marca  POWER FIT, cu amortizoare hidraulice si computer

Vand stepper second hand cu manere marca  POWER FIT, (ghidon acoperit cu spuma), cu amortizoare hidraulice, si cu un computer ce afiseaza : scan, timp, calorii si puls. Stepper POWER FIT este  ideal pentru a va modela picioarele, coapsele si soldurile dvs.,foarte util pentru cei care doresc sa faca antrenamente la domiciliu.

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Vand stepper second hand cu manere marca  POWER FIT, cu amortizoare hidraulice si computer

Stepper Second Hand - Despre Stepper

Stepper Second Hand - Despre Stepper

What is a Fitness Stepper and Can it Help You Lose Weight

A fitness stepper machine is a two platform exercise machine which simulates the stepping movement of walking up a staircase. Steppers vary greatly in design and weight, while others are made of heavy duty materials and some have resistance bands (rubber cords) attached which are intended to give you an upper body workout while the stepping movements strengthen and tone your legs.
How do Fitness Steppers Benefit You?
Stair steppers are designed to help you lose weight and unwanted calories, as well as develop, strengthen and define your upper and lower leg muscles.
Everybody wants to feel and look good, but sometimes people do not wish to sign up for a gym membership, while others suffer from low self esteem and low confidence levels. This is just one reason why using fitness steppers at home are a great way to build on those weaknesses, because you can exercise at your own pace and in your own time without fear of being 'watched'.
Another benefit is that they do not take up too much space. Some even fold away small enough that they can be stored in a closet while not in use. Although, generally they are light weight enough that you can move them to any corner of a room out of the way.
Stamina InStride Electronic StepperStamina InStride Electronic Stepper
Amazon Price: $39.00
List Price: $90.00
Phoenix Denise Austin 98107 Dual Action Mini StepperPhoenix Denise Austin 98107 Dual Action Mini Stepper
Amazon Price: $83.00
List Price: $119.99
Sunny Twister Stepper with Handle BarSunny Twister Stepper with Handle Bar
Amazon Price: $76.35
List Price: $149.00
Stamina Spacemate Folding StepperStamina Spacemate Folding Stepper
Amazon Price: $129.00
List Price: $149.99
Aerobic Twisting Stair StepperAerobic Twisting Stair Stepper
Amazon Price: $99.95

Are There Negatives to Home Fitness Steppers

Although you save money by not paying a membership fee, the cost of buying a sturdy fitness machine can be a draw back if you plan on working out on a regular basis. While most are cheap to buy, they are usually not durable enough to last a long time and you must also bear in mind that the basic types are usually not adjustable.

This becomes a problem when your fitness has increased over the time you have been exercising and you no longer have a strong and intense workout. You should do your due diligence before purchasing any fitness stepper and choose one to suit your level now, and in the future if you intend to use it on a permanent and regular basis. In this case you probably better off spending a little more to obtain a higher quality machine so your workouts do not become too long, thus making them a boring workout.
Twist Stepper

What Are the Different Types of Fitness Stepper

Starting from the top brands like Stairmaster and working down to more 'affordable' steppers, you have the Stairmaster which was the pioneering company of these aerobic workout machines. (They started with the Stairmaster 5000 in 1983, which was a rotating staircase or step treadmill).

Today they offer you a great workout on the Stairclimber and the Stepmill, but like I said these are unaffordable to normal folk like you and me! Well, unless you have over four thousand dollars lying around for one piece of equipment! (I certainly do not.)

In the mid price range (under $2,000) you have membership type fitness steppers, from manufacturers like Life Fitness and Bowflex. And then at the lower end of the market, and more affordable for home gyms at under $1,000 you have products as low as $45.00.

But these mini fitness steppers and the portable ones are not very durable. Although the manufacturers suggest they have a long life span, customer reviews say otherwise.

However, these smaller and cheaper machines do have some advantages. As discussed above, some are lightweight and require very little storage space and workout space. And the tendency for thousands of people is to buy one of these cheaper models and once they realize the health and fitness benefits of using them, they have developed the confidence to join a membership gym. Good on them, I say.
Elliptical Cross Trainer?

Would I Be Better Off Getting a Treadmill or an Elliptical Trainer

It depends on several factors. One is personal preference, while the other is finances. Elliptical cross trainers tend to be a little higher priced (if you want a sturdy one which is going to last you!), while treadmills are reputedly more durable. You can pick up a really great treadmill for under $400. So the mini home fitness steppers are a lot cheaper, but don't forget that you usually get what you pay for.

As for exercise benefits, my personal preference is the Elliptical trainer as this seems smoother and kinder on the knee joints than steppers, and I hate running - so I only ever use a treadmill for steep uphill walking, as a change from the elliptical. And elliptical's give a much more intense upper body workout with the 'cross ski' motion, as well as the obvious lower body movements.