Where do stair machines exercise muscles?

Some people are familiar with stair machines. The stair machines are a good fitness tool in the gym, and both stair machines and other tools have good fitness effects, but the fitness effects of these tools are different. So where do the stair machines mainly exercise? If you don’t understand, you can learn about it.

Where do the stair machines mainly exercise? 1. Exercise quadriceps

The quadriceps are located on the front side of the thigh and play a relatively important role in the process of stair machines. The stair machines are designed to simulate the movements of climbing and climbing stairs, so when performing stair machines, each step of pedaling needs to be pushed by the quadriceps.

2. Exercise biceps

　　Biceps femoral position On the back of the thigh, it will be used when using a stair machine to bend the knees. Especially when using a stair machine, each step can stimulate the biceps femoris.

　　3. Exercise calf muscles

　　In the process of using the stair machine, the calf muscles will also participate in the exercise and are in a tight state. Continuous alternating movement of both feet on the stair machine can stimulate the calf muscles, thereby exercising the calf muscles.

　　4. Exercise the waist and abdominal muscles

　　In the stair machine exercise, the legs can pull the waist and abdomen muscles, so that the waist and abdomen muscles can also be exercised during the pedal process.

　　5. Exercise the hip muscles

　　In the stair machine exercise, the simulated mountaineering movements are During exercise, the hips that can drive the hips to participate and get exercise.

How to use a stair machine

　　1. Gently hold the handle bar with your hand, or touch the handle bar with your special fingers, because you only need a little help to maintain balance, instead of shifting the center of gravity. When grasping, it is like holding a paper cup. If you try too hard, you will flatten the paper cup. The best situation is to let go of your hands and let them sag freely on both sides of your body. This will not only strengthen your cardiopulmonary function, but also challenge your balance ability. If you find that you must grasp the handle bar with force to catch up, then the speed you choose is too fast, and you can easily slow down.

2. Stand up, you can lean forward a little, but don’t arch your back, and don’t tilt your body left and right. Leaning is likely to be a step Too long, relax your shoulders, clamp them back slightly, and tighten your abdominal muscles.

3. The best step length is the same, and the step length should not be too short. If you feel that fitness on the stair machine is walking like an old lady with foot binding, others will think that too short step will reduce your energy consumption and the effect of building fitness will not be satisfactory.

4. Try to put all your feet on the pedal. If you put the toes on the pedal, the muscles of the calf will be tired very quickly, which will shorten your fitness time and not achieve the expected results.

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