Stair Stepper

contoh stepper sy gune kat gym...

stepper mcm kak reen punye...tp kak reen nye warne kuning..heehee...

Teruja tengok post kak reen tentang stepper dia...stepper warne kuning dia tu begitu menarik perhatian sy..mane taknye, kat gym trainer kurang mempromot mengenai stepper..so, sy x brape pandang machine ni..kesian machine stepper ni tercangak jer sbb takde org gune pown kat gym tuu...ehehehe...

trainer pernah bgtahu machine stepper ni utk shape punggung (UP SIKIT!!) and betis..kalori yg dibakar kurang laa..

machine stepper ni application nye macam kite naik tangga...kat monitor machine ni tunjuk masa, bilangan tangga/minit, bilangan kalori yg telah dibakar dan yg bagusnye bilangan tingkat!!

semalam sy buat 15min jer for the first try...2 tangga per min jer (SLOW GILER!!) and bilangan tingkat lak sy tak ingat...rasenye dlm 30++ tingkat...

waaaaaaahh, mcm sukar percaye jer sy naik sampai 30 tingkat??tp memang berpeluh lencun tak ingat mase gune stepper...

hmmm...lepas 15min tengok monitor, sy agak terkejut bilangan kalori yg terbakar hanye 60 kalori sahaja!!sy berpeluh bagai nak rak, camne leh bakar 60 kalori jer??

kalu naik treadmill 10min, lebih kurang 70++ kalori terbakar...tp takdelaa beria2 berpeluh...pelik2..hehe..



Stepper machines provide a good workout for your legs and glut muscles, as well as a low impact cardiovascular workout for your heart and lungs, if used in proper manner. Numerous people make just when using a stepper machine is to support their body weight with their arms. It, combined with leaning too far forward, places excessive pressure on the lower back. Few things should be taken care of while using stepper, always aim to keep a smooth rhythm, with medium size steps for beginners, and those of a good fitness level can increase the size of the stepping. Just keep your back upright, and using your hands as balance, when holding the machine, will promote good technique

Source : Times Street.com

INSTRUCTIONS

Step 1 : Begin with a five-minute warm-up using the stair-stepper at a low intensity. This way you'll be warming up the same muscles you'll be working.

Step 2 : Pick up the intensity once you're warmed up.

Step 3 : Understand that proper form is crucial - don't lean your arms on the machine. Keep your upper body upright and centered over the legs.

Step 4 : Keep the back straight.

Step 5 : Avoid staying up on your toes. Keep the heel pressed down on the step - this keeps the work in the buttocks area and not just in the calf muscles.

Step 6 : Don't push the step all the way down or allow it to come all the way up. Keep the distance between your steps short.

Step 7 : Use a variety of program settings. For example, try an interval workout, then a hill workout, and mix in high- or low-intensity sessions.

Step 8 : Vary the resistance - make it fast and easy at times and harder and slower during other workouts.

Step 9 : Begin with 10-15 minutes of exercise. You can go all the way up to an hour, depending on your fitness and the health club's maximum time limit.

Step 10 : Stretch the glutes, hamstrings and calf muscles at cool-down.

Source : ehow.com