How to pump up your buttocks on a stepper (so that's why it's always busy!) - Om Activ

Muscle work

If you want a small piece of exercise equipment that can provide huge benefits, choose a stepper! Now we’ll find out what muscles work on it. So, when training on this simulator, many muscle groups are involved, mainly: legs, hips and buttocks.

In addition, exercising on a stepper helps get rid of cellulite. Many people dream of tightening their stomach, making it slimmer and pumped up. Surprisingly, a stepper will help even with this problem. The thing is that with proper walking, the abdominal muscles are perfectly worked out.

If your simulator has levers, then you can additionally work on your pectoral muscles, back, shoulders and strengthen your arms. Thus, we can safely say that the stepper is truly universal. Therefore, it is perfect for those who save space in their home, but want to keep fit.

Brief characteristics of various types of simulator

A stepper is a step-by-step cardio exercise platform that, using built-in pedals on levers, simulates climbing stairs. The legs work alternately on it. You can also use your arms, just like during normal walking.

This is a very natural motor activity for humans , however, adjusting the resistance of the pedals allows you to increase the load and apply effort to walking. This is the basic principle of this cardio.

A large number of modifications of steppers gives both beginners and physically trained athletes the opportunity to choose. Stepper designs may differ in the loading system (mechanical and electromagnetic), pedal stroke (interdependent or independent), size, design, set of functions and programs, and, depending on this, cost.

According to the type of movements performed and design features, steppers are divided into:

1. Classic . The basic version of a stepper imitates the most common walking climb up the stairs. It can be equipped with various devices for stability and activation of the muscles of the upper body: racks, levers, expanders.
2. Mini stepper. A smaller version for training in confined spaces and convenient transportation (for home use). The design is very suitable for beginners who cannot immediately switch to heavy loads (overloading the heart suddenly and without preparation can negatively affect its health).
3. Rotary (with rotating handle) . Such models are equipped with a handle that turns from side to side, thanks to which the upper part of the body turns from side to side in unison with the steps. Such movements help to pump up the abs, back and waist along with the legs.
4. With expanders. In this version, elastic cords with expanders are attached to the platform with pedals. With their help and correct use during training, in addition to the legs, the arms, back and shoulders are also worked out. We described how to use expanders correctly in this version in a separate article.
5. Balancing (side) . This model is designed on the tumbler principle and resembles a small leg swing with an invisible horizontal axis in the middle. Steps on such a simulator are rolling from side to side while maintaining body balance in the center. The balance beam exercises the entire body, develops balance and coordination, and takes up very little space.
6. Elliptical. The electromagnetic loading system allows you to increase the amplitude and smoothness of the step, and also, thanks to moving levers, to connect your arms. Almost the entire body is involved in the work, the steps resemble the rotation of the pedals of a huge bicycle, the work of the hands resembles the movements of a skier. This is the most gentle of the steppers in relation to the joints.
7. Children's. The peculiarity of this option is that, while performing the same functions as a stepper for adults, it is designed specifically for children from 4 years old. Such simulators are bright, colorful, very durable and safe. They are designed to interest the child in playing sports and give a start to his physical development from an early age.

Aerobic exercise

Trained muscles are one of the important components of a healthy body, as well as an important aesthetic factor. However, do not forget about training the cardiovascular and respiratory systems, because their importance in the body simply cannot be overestimated. In this regard, the stepper is also an excellent assistant, because it belongs to the class of cardio equipment.

Thanks to aerobic exercise, on this simulator you can:

1. Lose extra pounds.
2. Burn fat and lose a lot of calories. Muscle mass remains unchanged.
3. Aerobic exercise strengthens the heart muscle and many internal organs.
4. It normalizes blood pressure, relieves the effects of severe stress and is an excellent prevention of heart disease.

A 30-minute stepper session at an average pace allows you to lose about 250 calories.

Scheme of exercises on the cardio simulator ladder

Interval training increases the intensity of the exercise, thereby increasing the oxygen consumption and calorie consumption that the body burns after exercise. Instead of just using pre-designed "fat burn" or "weight loss" programs on a machine, try doing your own interval training.

RPE is a measure of perceived exertion (how difficult an exercise is on a scale of 1 to 10).

Complex No. 1

Perform 3 rounds with a 1 minute break.

1. Slowly rise at 3-4 RPE for 60 seconds.
2. Step through the step at 3-4 RPE for 30 seconds.
3. Slow rise for 60 seconds.
4. Gain 7-8 RPE for 30 seconds.
5. Slow rise for 60 seconds.
6. Step through the step for 30 seconds.
7. Slow rise for 60 seconds.
8. Accelerate for 30 seconds.
9. Slow step – 30 seconds.

Complex No. 2

Perform a 3-minute warm-up by walking at 3-4 RPE before performing 5 rounds.

1. Double step at 3-4 RPE for 30 seconds.
2. Lateral Raise (Left Foot Step) at 3-4 RPE for 30 seconds.
3. Accelerate 7-8 RPE for 30 seconds.
4. Lateral lift (right foot step) at 3-4 RPE for 30 seconds.
5. Accelerate 7-8 RPE for 60 seconds.

Stepper training

Now it's time to figure out how to properly exercise on a stepper in order to burn the maximum number of calories and tone your body. As before any other workout, you first need to stretch.

For those who are just starting to use this machine, you should not work on it for more than 15 minutes a day. Otherwise, the muscles will receive excessive stress, and instead of a boost of vigor and great well-being, you will get tired and sore for several days. After a week of training, you can increase your training time.

In order for stepper exercises to give good results, it is important to maintain the correct position of the torso. If your machine has handrails, you don't need to put your body weight on them. Therefore, the hands must take a lot of load.

When working without handrails, you need to maintain a straight stance, with a slight lean forward, but without arching your back. The knees should be at a sufficient distance from each other. To protect your joints from unnecessary stress, your feet should be placed fully on the pedals.

Many people think that by doing exercises faster on this machine, they will burn more calories. In fact, even fewer calories will be burned, but the muscles will become more tired and their performance will decrease.

When performing exercises on a stepper, you need to alternate between slow walking and deep steps. First you need to perform the movements at a slow pace, then a little faster, and so on in a circle. Towards the end of the lesson the pace should be slowed down again. Then, you should repeat the stretch, but more deeply.

When the second week of training comes, the duration of the session on your favorite exercise machine can be increased to 25 minutes. Thus, by the end of the month, you will already be able to work on the simulator for about an hour.

Some prefer to exercise longer, but less often (from three times a week), while others prefer to exercise less, but more often. In this regard, the choice is yours. The problem is that the muscles quickly get used to the load, and hardly anyone wants to exercise on a machine for half a day. Therefore, if your goals include not only aerobic exercise and keeping your body in good shape, but also active muscle growth, then you should combine the stepper with other machines or exercises.

To ensure that exercise brings only benefits and improves your condition, remember a few simple rules:

1. It is worth starting classes at least an hour after eating. It is advisable to wait even longer.
2. There is no need to take medications before training.
3. There should be at least two hours between the end of your workout and bedtime. Otherwise, the rest will be incomplete.
4. Breathing during training should be deep and even. Don't hold your breath. If you cannot maintain even breathing, slow down the pace of movement.
5. Be sure to do a warm-up and cool-down (stretching).

Exercises for losing weight on the stomach and sides

To pump up the muscles of the upper body and shed extra pounds from the sides, they work on rotary steppers with expanders. If the model is classic, then arm exercises with weights or dumbbells are added to the basic walking programs.

Approximate training program with expanders (based on basic stepper exercises):

• walking with arms pulled back
• stretching arms forward and back
• “scissors” (swings in front of the body)
• raising elbows with bent arms)

Start with simple exercises, gradually increasing the complexity and number of approaches. Exercises are performed 18-20 times, the number of approaches is 2-3. The load is controlled by gradually increasing and applying increased effort when performing exercises. The result is a toned figure, “disappearance” of the tummy, and a beautiful silhouette.

Advantages and disadvantages of a stepper

The stepper, like any other exercise machine, has both pros and cons.

The first plus is its compactness, thanks to which the exercise machine can easily be hidden in a closet, under a bed, on a balcony or somewhere else.

The second significant plus is, of course, versatility. It allows you not only to keep your body in good shape, but also helps you recover from serious illnesses, fractures and surgeries. Exercises on such a simulator are also prescribed for the treatment of arthrosis and arthritis.

Third plus. The low (compared to other simulators) price can also be considered an advantage.

As for the disadvantages, they can only arise when the exercise machine is used incorrectly or when it is contraindicated for a person for health reasons.

For example, if a person “twists” his knee while walking, the ligaments will stretch. But is this a minus of the simulator? In the case when a person has joint pain or suffers from the musculoskeletal system, it is better to choose another exercise machine. But this is more of a contraindication than a disadvantage.

Contraindications

The stepper is convenient and simple, but this does not mean that absolutely everyone can train on it and lose weight. Imitation of walking, steps “up” require some effort, and this can be dangerous in some diseases.

Anyone who has the following diseases and problems should not use the stepper:

• high blood pressure
• injuries (dislocations, fractures, sprains)
• thrombophlebitis
• osteochondrosis
• intervertebral hernia
• Acute respiratory infections, flu, other colds

The stepper is contraindicated for pregnant women and people undergoing rehabilitation after a stroke or heart attack. Elderly and overweight people are advised to consult a doctor before exercising.

We lose weight according to the rules

The result of training to burn extra pounds can be obtained only if three conditions are met :

1. constancy,
2. adequate load,
3. correct exercise technique.

How to start classes?

Mandatory - after a 5-10 minute warm-up to warm up the muscles. The warm-up includes any simple exercises (walking, easy running, jumping rope, rotation of various joints, simple physical exercises).

At the end of the session, the pace slows down, and you should finish the cardio session with a 10-minute stretch of the worked muscles. Movements should be smooth, hold in one position for about 10 seconds until there is slight tension, but not pain.

Carefully! If you allow jerking during the cool-down, the stretched muscles will reflexively contract to avoid injury. As a result, the muscle fibers do not relax, but become even more tense and even partially torn, causing pain. Later, scar tissue forms at the sites of the ruptures. And if microtraumas occur frequently and there is a lot of such tissue, the muscles lose their elasticity. Therefore, painful sensations when stretching are a sign of improper execution of the movement.