Whether it's an elliptical machine or a treadmill, we all like aerobic exercise equipment. But strength training is essential, and everyone should incorporate it into their exercise program, regardless of age or health level. Yes, ladies, it means you too. We all need regular strength training, from resistance bands, dumbbells, kettlebells, barbells, weight plates and medicine balls to your own weight. In fact, we've done an interesting strength training exercise, which uses everyone's favorite aerobic equipment, so that you can really get the most out of your home treadmill, rowing machine or elliptical machine.
integral: Advertisements first, slow down the machine to the speed of easy walking, so as to carry out walking lunge. Lunge is a good lower body exercise. Putting the treadmill on the slope can increase the intensity. The core force will also be challenged, because balance is also important in this movement (unless you stick to the track in your dear life). Operation method: start from the farthest place on the treadmill, hold the handrail gently at the same time, and stand with feet together. As the treadmill begins to move, one foot enters the forward lunge position in front of the other. Alternate feet and continue to lunge forward for the required number of repetitions. correlation: 35 minutes of HIIT training, no knee injury. Treadmill: squat long jump will add a plyometric movement to strength training, including squat - another great lower body exercise. Long jump also helps to increase your running speed, which will definitely increase your heart rate. How to do it: make sure the treadmill is set to slow - the slower the better before setting the pace. Start by standing behind the treadmill as much as possible while maintaining the handrails. Feet shoulder width apart, jump to the front of the treadmill and squat. As the conveyor continues to move, stand and move back until you reach the same starting point and repeat. correlation: 10 steps to become your own personal trainer push ups are awesome for increasing upper body strength. How to do it: keep the treadmill slow. Go around to the side of the treadmill, with the body perpendicular to the machine into the push up position. First, put your hand on the side track of the treadmill until you feel stable, then carefully put your hand on the exercise belt of the treadmill, and complete the push ups, with quick movements. When the belt moves, cross your arms and walk sideways until your hands are wide enough to complete another push up and repeat. correlation: should we exercise when we are ill? Credit: Travis McCoy you can also use this machine for effective lunge, but this version is more challenging than the lunge on the treadmill, because it is a compound action completed by dumbbell curl. Methods: face forward, hold dumbbells with both hands, and stand in front of the rowing machine in parallel. Place the foot ball closest to the machine on the seat. Move the seat of the rowing machine backward with your feet, and at the same time put the knee of the movable leg down into the position of the lunge. After completing the lunge, complete the bicep bending with dumbbells. Then, while placing the foot on the seat, move the seat forward to the start position and repeat. related: you can do 10 body building exercises while watching TV. Rowing machine: reverse v-ups this exercise is often carried out with the fitness ball, with the goal of core strength, shoulder strength and stability. How to do it: first stand about a foot from the back of the rower and face the rower. The seat of the machine should be near the middle of the rail. In a plank position, place the ball on both feet on the seat. Using your core muscles, keep your legs fully extended, pull the seat toward the back of the machine, and move your thighs toward your chest to create an inverted V-shape. Return the seat back to the starting bracket position and repeat the required number of times. A simpler variation of the sport can also be done on the forearm or by bending the knee to reach the chest. correlation: 10 kinds of common sports injuries and how to avoid them. Rowing machine: belly expansion many people use small wheels with handles to complete belly expansion, but in fact, you can use rowing machine to complete this core strength training. Operation method: first kneel on the floor at the back of the rowing machine, facing the front of the machine. With your legs together and feet off the floor, hold both sides of the seat. Keep your arms straight and slide the seat forward until your body is almost parallel to the floor, then use core force to pull the seat back to its starting position, complete the movement and repeat. correlation: 15 minutes fat blasting training anytime and anywhere Advertisements correlation: Top 10 actions recovered from training opposite to the previous step, this step exercises the back and biceps at the same time. Operation method: start the elliptical machine at medium to high resistance level. Put one hand on the fixed handle and the other hand on the moving handle. When moving forward, pull back with force without force. The point is to pull back to resist the set resistance. Finish your repetitions and change hands. correlation: 20 minutes hotel room training this action is a good way to transform elliptical aerobic exercise into aerobic shaping exercise. You will definitely feel burns on your hips and quadriceps! How to do it: start the elliptical machine at your chosen resistance level. Stretch your arms forward and hold the fixed handle in the middle of the machine. While moving your feet, sit back in a squat position and continue to move your feet with the set resistance for the desired timeLength. Squat 10 times, then rest 5-10 seconds, repeat 10-15 times. correlation: 12 reasons to start training with kettlebells correlation: 3 cross fitness exercises, you can do Advertisements 1. Treadmill: walking lunge
3. Treadmill: push ups and horizontal alternating hands
4. Rowing machine: reverse lunge (with bicep curl)
No.7. Elliptical ical: push with one arm in this exercise, use the push action to engage the chest muscles with the triceps. Operation method: start the elliptical machine at medium to high resistance level. Put one hand on the fixed handle and the other on the moving handle. When the moving handle moves backward, push forward with a large force and a small force. The point is to move forward to resist the set resistance. Finish your repetition and then change your arms.
8. Ellipse: single arm pull / stroke
9. Ellipse: static squat
What do you think? Do these exercises challenge your idea of strength training on aerobic equipment? Have you ever tried other strength training exercises on these or other aerobic equipment? Let us know.
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