A slender figure, elastic muscles, an energetic gait - almost every person wants to have all this. In any room you will find an innumerable number of different cardio equipment for this: a treadmill, elliptical and rowing machines, an exercise bike.
But not everyone has the opportunity to regularly devote precious free hours to classes in the fitness room, and spend hard-earned hours on the purchase of a subscription. By the way, in rural areas, even the hall is not always there. The solution may be to purchase a compact but effective home cardio machine - a mini-stepper.
What muscles work on this type of stepper?
A mini stepper is a miniature variation of a regular full-size stepper. Both of them belong to the category of aerobic simulators, exercises on which are rhythmically repeated over a certain period of time, involving several muscle groups at once. The stepper device is rather unpretentious: it is a platform with two pedals that work interdependently or autonomously, it can be additionally equipped with hand expanders attached to cables. Their low price, laconic design and light weight make them convenient for placement even in small-sized housing. After training, it is enough to hide it under the bed, take it with you on trips.
At the same time, the mini-stepper is a simulator with universal qualities. Classes on it are, in fact, step aerobics sessions without leaving home. , focusing on the muscles. So what does he train?
- buttocks;
- and (abductor and adductor muscles, quadriceps, etc.);
- (calf, etc.);
- in the presence of expanders - arms, shoulder girdle, abs, back.
Besides, workouts on a home cardio machine allow you to:
- reduce weight;
- improve coordination of movements and heart function;
- exercise the lungs and improve blood circulation;
- develop overall body endurance;
- strengthen blood vessels and increase the power-strength indicators of the body.
How to exercise and what walking technique to use?
To get the most out of your workouts There are two main rules to follow:
- classes should be systematic;
- the key to success is the technique and technical accuracy of the exercises.
The first depends only on your willpower. But it makes sense to talk about the second in more detail.
Warm up and cool down
The correct entry into the workout is a warm-up, the exit from it is exercises to restore breathing.
The warm-up is spent, on average:
- 3-5 minutes at an energetic pace, if you are young - this is enough;
- at least 10 minutes if you are over 50 years old.
The warm-up can consist of fast walking or jumping, running, joint gymnastics. Hitch - stretching the muscles of the legs, back and all working muscles. This will increase their elasticity, prevent injury, and relieve aches. Each movement of the hitch is done on the exhale for 30-60 seconds.
Different steps for different tasks
To get the most out of your mini stepper workout, it's important to understand that steps can vary.
Standard
- with a straight body, as it were, we go up the stairs. The release of the pedals can be full, at a faster or slower pace. In any case, such steps are aimed at developing endurance and pumping muscles and buttocks.
half a foot : on the pedals - an incomplete foot, the heel hangs slightly. Steps - small and fast, without squeezing the pedal to the stop. The load is on the hips and calf muscles.
Heavy - with the body tilted forward, we squeeze the pedals slowly, making an effort. The load on the femoral and gluteal muscles increases.
To achieve different goals, you can choose your own walking options or a combination of them. About that, we wrote a separate article.
What heart rate should you train on?
If you set a goal to lose weight and develop endurance, then you need to perform a stepper session for at least 30 minutes - only after the 25th minute of continuous cardio load with a heart rate of 60-70% of the maximum, the body begins to consume fat. Otherwise, you will only get a general strengthening effect.
Attention! The maximum heart rate (HR) is calculated using the formula approved by most sports doctors: 206 minus your age multiplied by a factor of 0.88 - or 180 minus your age.In the morning or evening?
Opinions vary to mutually exclusive: some experts call to step on the stepper in the morning, on an empty stomach, others - in the evening, at 17-19 hours. 
The dispute is easily resolved. Choose the best time based on your convenience, availability of free time and energy reserve. The result is not affected by the time of day, but by the regularity of training and the right load. Although two rules concerning time are obligatory:
- you can not exercise on a tight stomach, but at least one and a half to two hours after eating;
- do not overexert the body later than two hours before bedtime.
Before or after strength training?
If you are a beginner, it will be difficult for you to combine two-in-one workouts - strength and cardio. If you walked for 20-30 minutes at a brisk pace, then only people with an iron will will do weighted presses after that. But if your body is already prepared for loads, you can apply the following scheme: after a warm-up - a power part (squats, tilts, push-ups, lunges, pumping the press - 5-10 exercises for different muscle groups, problem areas), then - a mini-stepper or jumping rope.
How often and for how long should you exercise?
It depends on many factors, and each specialist or trainer will give you their own advice. You can also use the recommendations from the included training programs, which will be given to you when you purchase a mini stepper. 
However A few general tips to keep in mind though:
- For beginners in the first month, it is recommended to practice three times a week for 15-20 minutes (out of 100% of the class time, spend 30% on warm-up and hitch, the rest is walking on a stepper and the simplest health-improving gymnastics, alternating for 2-4 minutes).
- After the adaptation of the body, your optimal regimen is 2-3 times a week for half an hour, twice a week for an hour, or every day for 10 minutes. The secret of the effectiveness of this scheme is that the muscles in the interval between workouts have time to recover.
- Daily exercises for a long time and at the limit, instead of the expected quick effect, in a week or two will lead to chronic fatigue, overtraining and discourage further training.
Peculiarity! The initial 15-20 minutes of training gradually bring to the maximum hour. At the same time, the pace of steps should also increase - from at least 40 steps per minute in the first lessons to 80 when the body adapts to regular loads.
Is it possible to lose weight on it?
Sports pros are convinced that a home stepper is not the best option for this purpose, and here's why:
- Athletes with good physical fitness lack load and intensity. Because of this, the result of weight loss is achieved for a longer time, although the pumping of the legs and buttocks, as well as the general healing effect, is at its best.
- The movements of the legs on the stepper have a small amplitude, so it is difficult to “accelerate” the body to the maximum heart rate on it. Or accelerate and pedal not by walking, but by running - as a rule, a mini-stepper is not designed for such a load, with the exception of expensive models of well-known brands.
But all this does not mean at all that you will not lose weight with a stepper. To lose weight you need taking into account all the nuances, for example, such:
- The underloaded muscles of the upper part of the body can be loaded, performing cardio steps and arm work with dumbbells at the same time(if the mini-stepper is not equipped with expanders): flexion for biceps, abduction down and back - for triceps, lifts to the sides - for delta and shoulders. After warming up, do these exercises at an intense pace for about 20 minutes. Then slow down, make circular movements with your hands, stretch forward to shoulder level, slow down your walking speed - and end with a hitch.
- Your allies are duration and methodicalness of classes. If your goal is to get slim for the beach season, start doing weight loss exercises in January-February. Then it will be a healthy natural weight loss.
- This type of simulator is your assistant in getting rid of cellulite. Blood circulation in the lower part of the body improves significantly from training on the stepper. And if you combine them with other exercises for weight loss and the use of anti-cellulite drugs - creams, wraps, masks, the effect will certainly please you with a decrease in tuberosity and smooth skin.
How to choose a mini stepper - 7 models for the home that deserve attention
Before deciding which version of the ministepper is better to choose - regular or rotary, you need to decide why you need this simulator in general. What problems is it designed to solve and in what financial plane should the purchase lie so as not to undermine the family budget. Also, do not forget that when buying, you must definitely pay attention to how many kg the model can withstand, this is very important! We offer a rating of classic and rotary mini-steppers with photos and instructions for their use. Recall that we have already discussed
1. Torneo Twister S-211
The Italian brand "Torneo" from the company "Amberton Group" has been a manufacturer of sports equipment - both expensive and budget - since 1999. "Torneo Twister S-211" is a "mini" version of the classic stepper with a mechanical load system. Model pluses:
- equipped with a swivel pedal mechanism - with each step, the center of gravity shifts from side to side, which allows, in addition to legs and buttocks, to shake the waist and press;
- equipped with a display that displays indicators: training time, speed, frequency and number of steps, distance traveled, pulse;
- has expanders attached to the body, which allows you to include the muscles of the upper body, back and shoulder girdle;
- durable - withstands weight up to 120 kg, at the same time compact (weight - 12 kg) and affordable (about 2700 rubles).
The disadvantages include the lack of a load level regulator and the possible creaking of the pedals during operation (eliminated by lubricating the elements).
2. Torneo Tempo S-211
Another representative of the Torneo family, in addition to the platform with pedals, has:
- height-adjustable stand with handrails;
- training PC - in addition to the indicators named in the Torneo Twister S-211 model, it also shows the number of steps of previous workouts and calorie consumption;
- loading system - hydraulics, the maximum for the practitioner is 120 kg.
The cost is about 5000 rubles.
- due to the presence of a cardio rack, you can’t put it under the bed;
- the surface of the pedals is too hard and pimply - when walking for more than 15 minutes in socks, the soles of the feet begin to rub.
3. Torneo Ritmo
Another home simulator "Torneo" of the classic type:
- system - hydraulics, pedal travel - interdependent;
- there is a training PC with a set of necessary indicators;
- power supply - from the battery, maximum load weight - 100 kg.
Pluses - compactness (weight 6.6 kg) and low price (about 3000 rubles).
Minus - it can creak (lubrication is needed).
4. Kettler
The German quality of Kettler simulators does not fail in the mini version:
- conciseness and modern design;
- durable and lightweight metal frame, non-slip pedals and the whole structure;
- a mini computer that counts speed, steps, calories burned and workout time.
It has practically no drawbacks, it is made according to the principle of "simple and high quality".
5.Ironmaster IRST28
The country of origin is China. White metal and blue plastic make up an interesting design of the simulator. In addition, available:
- computer (time, speed, number of steps, calories);
- in addition to straight steps, it turns a little to the sides (working out the press, waist);
- weighs within 8 kg, concise, withstands 100 kg.
The cost is 2500-3000 rubles.
The disadvantages include the lack of a load adjustment function and the fact that the display does not always provide reliable information.
6. Swivel with expanders Body Sculpture BS-1370
This simulator is also from China. Its advantages:
- the presence of expanders on the harnesses, which allows you to load almost all the muscles of the body;
- the presence of a computer;
- reliable hydraulic loading system (maximum weight - 100 kg).
Minus - sometimes creaks.
7. DFC SC-S032
A product of the Russian sports equipment brand DFC. It has a computer, expanders, a rotary mechanism.
It differs from its counterparts in that:
- pedals are adjustable in height;
- with a dead weight of 6.7 kg withstands a load of 110 kg.
Minus - plastic parts (washers, plugs) wear out quickly.
Other types of simulator
In addition to the "mini" version, steppers are:
- Classic steppers.
The mini stepper is your friend and assistant, no matter what kind of fitness you prefer and wherever you train. It helps you step by step to get closer to a beautiful and athletic body - and this is the best motivation for training.
Instruction
Experts classify the stepper as a cardio machine. When exercising on it, a person makes movements, as if climbing stairs, hence the name of the simulator. The stepper helps to make the buttocks and calves beautiful, lose weight, it makes all the systems of the human body work actively.
The stepper device is simple: it is a machine with two pedals. When exercising on the simulator, two types of load are possible: adjustable and unregulated. You can control the load on steppers, which, in addition to two pedals, also have handrails, as well as a computer. He, in fact, helps to adjust the frequency of steps. On such simulators you can find a device for measuring the pulse.
A simpler option for classes is considered a mini-stepper. It does not have handrails, the computer is also not provided for this model. There is only a counter that shows the number of steps taken, time and calories burned. The pedals of such simulators can be interdependent and independent. In the second option, the student has the opportunity to adjust the load for each leg. With an interconnected pedal stroke, there is a stronger load on the joints, but such steppers are easier to use.
It is safe to use the stepper, even if there are no handrails on it. But many experts note that the presence of handrails on the simulator helps to work out not only the muscles on the legs, but also the entire shoulder girdle. An intermediate option for classes can be considered a stepper with expander handles. It will take up little space, be inexpensive and use the maximum amount of muscle during exercise.
In order for training on the stepper to bear fruit, you need to do it correctly. Each workout should begin with a small warm-up that will warm up the muscles. For those people who have not been physically active before, you need to start exercises on the stepper from 5-7 minutes, gradually increasing the time until the workout lasts 30-40 minutes. Experts say that in order to lose weight on a stepper, you need to do at least one and a half hours a week. It can be either 2 workouts of 45 minutes each, or daily classes. Moreover, it is noted that short, but constant workouts are no less effective than hourly sets. Therefore, daily exercises for 15-20 minutes are considered the optimal set of training on the stepper. After them, you need to do a stretch.
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1 Model S-201 Mini stepper Torneo Vario S-201 USER MANUAL
2 Dear customer! Congratulations on a successful purchase! Ministepper TORNEO Vario combines modern technology and thoughtful design. Classes on this simulator in a cozy home environment will help you get in good physical shape and strengthen the cardiovascular system. We are sure that you will enjoy playing sports with Torneo! Warning: Before using the machine, please read this manual and keep it for future reference. This will help you quickly set up the machine for training and use it correctly and safely. Retain this manual for future reference Warning: We strongly recommend that you have a complete medical examination before you start training, especially if you have a hereditary predisposition to high blood pressure or cardiovascular disease, if you are over 45 years old, if you smoke, if You have high cholesterol if you are obese or have not exercised regularly in the past year. If during exercise you feel weak, dizzy, short of breath or pain, immediately stop exercising. For questions about the quality and completeness of the simulator, please contact a specialized dealer 1
3 CONTENTS 1 HOW TO USE THE MACHINE WORKOUT General information Warm-up and recovery 5 3 DETAILED DIAGRAM OF THE MACHINE SPARE PARTS LIST SPECIFICATIONS...9 2
4 1 RULES FOR OPERATION OF THE SIMULATOR Attention: The simulator you purchased is a technically complex product. Please read the following instructions carefully before you start exercising. Compliance with these standards will allow you to safely and effectively use the machine during its entire service life. The owner must inform all users about the safety precautions when using the machine. Transporting the Machine 1. The machine must only be shipped in its original or equivalent packaging. 2. We recommend that you keep the original packaging in case you need to transport the simulator in the future 3. Upon receipt of the simulator, make sure that the packaging was not damaged during transportation 4. Transportation of the simulator is only allowed in disassembled form. 5. The exercise machine contains sensitive electronic components, so during transportation, avoid shock and shock 6. When transporting the exercise machine, it must be protected from rain, humidity and other atmospheric influences. Use the machine only in accordance with this manual. 2. Install the machine on a level surface, leaving at least 0.5 m of free space on all sides. If the machine has ventilation holes, make sure that they do not overlap during installation. To protect the floor covering from damage, you can use a special mat. 3. The simulator is intended for storage and operation in room conditions (temperature from +10 to +35 o C, relative humidity from 5 to 80%). 4. Do not store or operate the treadmill in dusty, damp and summer areas, garages or near water. Do not use the treadmill in areas where aerosols or combustible gases are sprayed. 5. Be especially careful if there are children under 12 years of age, persons with disabilities or pets near the machine. 6. Do not allow anyone to use the machine who weighs more than the maximum user weight specified in the specifications. 7. During training, make sure that the loose ends of clothing, towels, etc. do not touch the moving parts of the simulator. 8. When exercising on the simulator, use sports shoes. Do not exercise barefoot or in shoes whose soles may damage the machine. 9. Do not change the angle of the machine by placing foreign objects under it. 10. Do not move or fold the machine until assembly is complete. 11. Check and retighten the attachment points of the machine every 3 months. 12. Do not put anything inside the machine. If foreign objects get inside, try to carefully remove them, if you cannot get the object yourself, contact the service department. 13. Tampering with the machine and/or using attachments not recommended by the manufacturer or its authorized representative may void the warranty. 14. Use a cotton cloth dampened with a mild detergent solution to clean the treadmill. Do not apply detergent directly to the machine. Do not use solvents or abrasive cleaners to clean the machine. Rules for the use of electric simulators 1. Connect the simulator to an electrical network that has a grounding contact and is designed for a current consumption of at least 10 A. Do not connect other electrical appliances to this outlet while the simulator is in operation. 2. If necessary, use an extension cord made of at least 1 mm2 wire and having a ground wire. The length of the extension cord used should not exceed 1.5 m. 3. The power cord should not be placed near heated surfaces. 4. Never leave the treadmill turned on unattended. Be sure to unplug the treadmill after every workout. 5. Unplug the treadmill from the electrical outlet each time before cleaning or carrying out repairs, maintenance or other work described in this manual. All repair, maintenance and other work, except for those described in this manual, is intended to be carried out only by service specialists. 3
5 2 EXERCISE 2.1 General information Attention: Please consult your doctor before starting exercise. This is especially important for people over 35 or those with health problems. Please read the entire manual before starting the exercise. TORNEO is not responsible for any damage resulting from the use of this product. Do not exercise under bright sunlight or artificial (neon, halogen) light. Avoid excessive exercise, they can adversely affect your health. Beginners are advised to increase the duration of the workout and the load gradually. The main indicator of training intensity is the change in heart rate. Before starting classes, it is advisable to measure your resting heart rate and then use this value as a reference. Normal heart rate depends on age and body type. For a healthy person of average build, the maximum stress pulse rate (pulse at the peak of the load) is calculated by the formula age. The most intensive calorie burning occurs in the so-called "aerobic zone", which is in the range of 60-80% of the maximum stressful heart rate. For example, for a 40-year-old person: The maximum heart rate is = 180 The upper limit of the "aerobic zone" - 180x80% \u003d 144 The lower limit of the "aerobic zone" - 180x60% \u003d 108 However, it should be remembered that these values are approximate and during training you need to carefully monitor your well-being. A general indicator of the fitness of the body is the restoration of normal heart rate after exercise. Ideally, 1-1.5 minutes after the end of the workout, the pulse should return to the resting value. The optimal training regimen that provides the most effective fat burning is at least 3-4 times a week for minutes each. With more intensive classes, it is necessary to leave at least one day of complete rest. 4
6 2.2 Warm-up and Recovery Shoulder Raise Raise your right shoulder up towards your right ear once. Lowering the right shoulder, raise the left shoulder two. Stretching the lateral muscles Raise your arms above your head through the sides up. Extend your right arm towards the ceiling as many times as possible. Put your hands down two. The same with the left hand three, four. Stretching the quadriceps muscles. With one hand for stability, lean against the wall, stretch back and grab the foot with the other hand. Pull the heel to the buttocks as close as possible. Hold for a count of 15, then relax. Stretching the Inner Thigh Muscles Sit. Bring your feet together. Spread your knees. Pull your feet as close to your groin as possible. Hold this position for a count of 15. Hamstring Stretch Sit with your right leg extended forward. Pull the left leg to the inner surface of the thigh, as shown in Fig. Reach as far as possible towards the toe. Maintain this position until the count of 15, then relax. Stretching the calf muscles and the Achilles tendon With your left leg forward, bend over and rest your hands on the wall. Keep your right leg straight, feet fully resting on the floor. With your left leg bent, move from your hip towards the wall. Hold this position for a count of 15, then relax. Repeat for the other leg. Tilts Stand with your knees slightly bent and slowly lean forward. Relax your back and shoulders as you reach for your toes. Stay in this position for a count of 15. Aerobic exercise Aerobic exercise is any long-term physical activity that involves large muscle groups. These exercises are characterized by a high heart rate and fairly deep breathing. This causes the heart to pump blood to the muscles and the lungs to oxygenate the blood. Aerobic exercise should be part of your workouts. 5
7 2.3 Description of the training computer Computer operation 1. MODE. Pressing this key allows you to switch between the display modes of various training parameters, namely: TIME (Workout time), CNT (Number of steps), STRIDES / MIN (Walking speed - number of steps per minute), CAL (Number of calories burned), SCAN (Mode displaying all parameters in turn). 2. RESET Holding down the key for 2 seconds will reset the computer and clear all data. General information 1. If there is no external signal (pedaling, button pressing) for 4 minutes, the computer will automatically enter the standby mode. 2. To start your workout, simply stand on the stepper and take the first step. The computer will turn on automatically. 3. The computer is powered by 2 AA batteries with an output voltage of 1.5V. Replace the computer batteries in a timely manner, preventing them from leaking, which can lead to a short circuit and failure of the computer. 6
8 3 DETAILED DIAGRAM OF THE SIMULATOR 7
9 4 SPARE PARTS LIST Code Name Qty. 1. Bolt 2 2. Pedal base plug 2 3. Pedal base bush 4 4. Pedal base (L) 1 5. Plastic pedal (L, R) 2 6. Magnet cap 1 7. Magnet 1 8. Bolt 1 9. Adjuster Handle Base Frame Training Computer Plastic Bushing Pedal Base (R) Bolt Nut Fender Bolt Oil Filled Cylinder Thrust D50mm Bolt Roller D100mm Rope Bolt Bushing Washer Nut Bolt Nut Elastic Cord Computer Holder (not shown) 1 8
10 5 TECHNICAL SPECIFICATIONS Trainer power supply Loading system Dimensions (LxWxH) Weight Maximum user weight Training computer Additionally 2 AA batteries, interdependent; 2 oil-filled cylinders 38 x 32 x 31 cm 6.6 kg 120 kg Workout time Steps taken per workout Total steps taken Calories burned 2 elastic cords for upper body training 9
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Let's talk about the stepper - a popular exercise machine that you have probably seen in training rooms. We will take a closer look at what a stepper is - what muscles work during exercise, what benefits this device brings to health, what types of stepper trainers exist and how to exercise on a stepper correctly.
Modern man walks much less than even in the last century. The presence of your own car, sedentary work in the office or at home, the preference for passive rest to active - all these factors do not contribute to the harmony of the legs and buttocks. It is not surprising that there are more and more people with an excess of mass, and girls have to fight for a slender figure by all possible means.
The load on the motor apparatus of modern people is minimal: this is reflected both in the figure and in well-being. Osteochondrosis, arthrosis of the knees and femurs at a flowering age have become commonplace. Not everyone has time for regular visits to the fitness room and beauty salons. In this situation, the most appropriate and effective way to solve the problem would be to purchase a home simulator.
Stepper simulator - general information
First, let's figure out what a stepper is. This device is a cardio machine that simulates climbing stairs. The name comes from the English "step", that is, "step". Like other cardio equipment, this equipment provides a person with the necessary amount of natural movements for him. Exercises on the stepper are aimed primarily at strengthening the muscles of the legs, thighs and buttocks.
Most people who purchase this simulator practice classes on a stepper for weight loss and body shaping. In fact, the benefits of a stepper are more multifaceted than the elimination of extra pounds:
- the simulator strengthens the heart and blood vessels,
- stimulates and develops the respiratory system,
- makes the muscles of the back and the press work.
The main advantage of the stepper is its ease of use. In addition, the device does not take up much space and is relatively inexpensive. For home use, mini-steppers are usually chosen: compact and functional devices from the world's leading manufacturers of sports equipment. Today, you can easily choose and buy a stepper for your home in an online store or a regular sporting goods store.
Varieties of steppers
There are several types of steppers. By size, these simulators are classified into two types:
The first option is a rather large structure: such a simulator is equipped with handrails to help maintain balance, or levers that provide additional stress on the muscles of the arms and back.
Mini steppers are a simple platform with pedals. Some modifications are also equipped with additional devices. The stepper with expanders allows you to load your arms and back while walking. This is the most effective home cardio machine.
According to the type of movement, the devices are divided into:
- Classic;
- Balancing;
- Swivel.
The classic simulator most accurately (in anatomical and physiological terms) imitates climbing stairs.
The balancing apparatus, as the name implies, helps to further develop coordination, strengthen the muscles of the press. Moving, such a platform shifts the center of gravity of the body in different directions. At first, the movements may seem difficult, but after gaining dexterity, you can supplement walking with various movements of the arms and legs, giving additional stress. Such a model is often called a "rock and roll stepper": the exercises really remind everyone of a familiar energetic dance.
The rotary stepper simultaneously loads the back, because when walking, you need to perform body turns. Classes on such equipment are characterized by increased intensity: literally after 10 minutes of exercise, a person receives a load on all the muscles of the body, and especially on the “riding breeches zone”, which is problematic for many women.
According to the nature of performance, steppers are divided into:
- Professional - used in halls and are characterized by increased resistance to wear (these models can work almost around the clock);
- Autonomous - run on batteries or built-in generators;
- Folding - do not take up much space, but are less durable and not designed for intensive training.
Steppers are also divided into mechanical and electromagnetic. The first type operates due to hydraulics. The trainee presses on the pedal, the cylinder is compressed, and when the weight is transferred to another pedal, it is unclenched. These models do not make noise during operation and do not need an external power source.
Electromagnetic devices work due to the magnetic resistance of the pedals. The load can be adjusted through the control console. Modern models are equipped with many functions, have built-in training programs or allow you to create an individual training plan. At the same time, various vital signs are read using sensors placed on the body:
- pulse rate;
- Number of steps taken;
- Movement speed;
- The number of calories burned.
Such machines are rarely used at home and are more suitable for gyms and fitness centers.
The benefits of a stepper
The therapeutic and aesthetic effects of the stepper are numerous and varied:
- Weight stabilization by burning body fat;
- Strengthening the muscles of the legs and buttocks;
- Back and abs workout;
- Figure correction;
- Training of the heart muscle and blood vessels;
- Stimulation of the respiratory system;
- Development of coordination;
- Stimulation of metabolic processes;
- Strengthening immunity.
Regular training on the stepper is useful for everyone who cares about the harmony of their body and the full physiological load of the musculoskeletal system. As a therapeutic agent, the device is recommended for people at the stage of rehabilitation after the main course of therapy for injuries and degenerative diseases of the limbs and spine.
How to train on the simulator with maximum efficiency
The main condition for successful training is the constancy of classes. It is advisable to train three times a week. Walking on a stepper should not be too intense - especially in the first months of training: avoid overloading and muscle strain.
Be sure to monitor your heart rate (to begin with, determine your heart rate and calculate the load rate). Empirical method for determining the acceptable threshold: 200 strokes minus age. If the number of heart beats begins to exceed the allowable values, rest, restore breathing. The frequency of inhalations and exhalations is an indicative criterion for the intensity of exercise. If you feel difficulty breathing, then you are overloading the body: increase the load consistently. It will not be superfluous to consult a therapist before buying a simulator or starting classes.
Another indispensable condition for achieving the maximum benefit of classes is methodicality. Perform the movements correctly, in an average rhythm, without undue stress.
There are several options for movements that are suitable for both beginners and people with experience:
- Standard step: keep the body straight and step, as when climbing stairs. You can increase and decrease the pace by changing the pressure of the foot on the pedals.
- Half foot step ("half foot"): straight body, quick and shallow steps with emphasis on the front of the foot.
- Heavy step: the body leans forward slightly, the emphasis of the foot is full, the pressure is slow, with a noticeable effort.
The first workouts should be short: no more than 10 minutes. three times a week. Gradually, the duration of classes can be increased to 30 minutes. in a day.
General rules for practicing on a stepper:
- Be sure to warm up (5-10 minutes);
- Train in comfortable shoes that provide a secure grip on the surface of the platform:
- Train in clothes made of natural fabric;
- In the first lessons, you should not move without support - stick to the handrails and keep your balance;
- Beginners should put their foot on the pedal completely so as not to overload the ankle joint;
- Choose the optimal range of motion: do not bend your legs too much and straighten them in the knee joint to the end;
- For weight loss, choose a mode with a high cadence and low resistance.
Check the functionality of the machine before use. Make sure that all parts of the machine are present and securely fastened. If you find it boring and uncomfortable to practice in silence, you should choose certain music for training. Ideally, if the rhythm of the musical accompaniment matches the rhythm of your steps.
Who should not use the stepper (contraindications)
We have already talked about the need for a medical consultation (even if you are 20 years old and have no health problems). It is better to be safe than to injure the spine (in the presence of hidden pathologies) or provoke the development of internal diseases.
- With untreated injuries of the limbs and spine (sprains, dislocations, injuries);
- If there are serious diseases of the heart, kidneys, liver;
- During pregnancy (2-3 trimester);
- If there is diabetes mellitus in the stage of decompensation;
- With arterial hypertension of the 3rd degree.
You should not exercise if you have a cold, inflammatory or infectious disease with fever. For the elderly, a doctor's consultation is mandatory.
How to choose a reliable stepper for home
To choose a stepper for home, it is better, of course, to ask a specialist (fitness room trainer) for advice. The seller in the store may offer you not the most convenient, but the most expensive model. Much depends on your own financial capabilities and (importantly) free space in your living space.
If you have purely practical goals (reduce weight, remove fat from the hips and buttocks), then the simplest and most inexpensive modification will do. If you're looking to track your workout progress and are on a budget, go for the most expensive model with customizable, reconfigurable, and vital signs monitoring features. Such devices will clearly show how many calories are spent, how many steps have been taken, what are the pulse rates.
If you want to get by with a minimum, buy a regular (or rotary) hydraulic trainer. If there is not enough space in the apartment, take a mini-stepper or a rock and roll model. Such steppers are convenient and functional, but do not allow you to adjust the load. The price range for this equipment is 1,800 - 20,000 rubles.
user manual
IMPORTANT SAFETY INSTRUCTIONS
Please read these rules before using the machine.
1. Every time before starting training, inspect the machine for good condition, do not use the machine in a faulty condition.
2. Before starting training, check that all bolts are tight enough.
3. Place the stepper on a level surface.
4. Always warm up before using the machine.
5. Keep the machine out of the reach of children and pets.
6. For training, wear special sportswear and shoes suitable for fitness activities.
7. Wrong, too intense workouts can be bad for your health. Check with your doctor before starting exercise.
8. DO NOT touch the cylinder while exercising or after exercise until the cylinder has completely cooled down.
9. The maximum user weight for this machine is 100kg.
10. Read the instructions completely before using the stepper.
Before you continue reading the instructions, please read the names of all parts of the simulator shown in the diagram below.
HEMA
SPARE PARTS LIST
| N. | Name | Qty | N. | Name | Qty |
| 1 | Frame | 1 | 13 | flat washers | 4 |
| 2 | Rear stabilizers | 2 | 14 | screws | 4 |
| 3 | Rubber gasket | 2 | 15 | cylinders | 2 |
| 4 | Bolt | 2 | 16 | nuts | 2 |
| 5 | Bolt | 2 | 17 | Steel sleeves | 2 |
| 6 | plastic plug | 2 | 18 | front base | 1 |
| 7 | washers | 2 | 19 | Bolt | 1 |
| 8 | washers | 4 | 20 | Kernel | 1 |
| 9 | Pedals | 2 | 21 | rod bearing | 1 |
| 10L/R | caliper | 1 each | 22 | Computer | 1 |
| 11 | washers | 2 | 23 | Sensor | 1 |
| 12 | Rings | 4 | 24 | Pedal shaft bushing | 4 |
USING A COMPUTER
HOW TO USE THE MONITOR
By pressing the button below the display, you can customize the following features of your computer:
R 
EPS/
MIN(STEPS/MIN): Shows the number of steps per minute.
SCAN(SCANNING): Shows the meaning of each of the functions in order.
TIME(TIME): Displays the workout time.
CALORIES(CALORIES EXPENDITURE): Shows the number of calories burned. This indicator can only be used to compare training results.
COUNT(COUNT): Shows the total number of steps taken during the entire workout.
ATTENTION:
1. If you press and hold the button for 3 seconds, all values will be reset to zero.
2. If you do not use the computer for 4 seconds, it will turn off automatically.
HOW TO CHANGE BATTERIES:
1. Remove the monitor.
2. Remove the battery.
3. Insert a new one and check if it is installed correctly..
If the monitor reading is hard to see or the computer shows rambling characters, please replace the battery.
ATTENTION WHEN USE THE BATTERAY:
1. Use only AAA battery.
2. Before inserting the battery, set the position of the anode and cathode.
3. Please remove the battery if you do not use the machine for a long time.
EXERCISE RULES
1. When performing exercises on the simulator, tilt your torso forward.
2. Starting a lesson, do the exercises slowly.
3. Do not touch the monitor during exercise.
4. DO NOT touch the cylinder while exercising, and also after the end of the workout until the cylinder has cooled down completely.
CYLINDER WORKING PRINCIPLE
1. When you exercise slowly, the resistance is weak.
2. When you exercise quickly, the resistance is strong.
WORKOUT ORDER
1. Before starting training on the simulator, do a warm-up.
2. Consider your health when choosing the duration of your workout.
3. To improve your physical fitness, 15 minutes a day of regular training is enough.
EXERCISING TECHNIQUE
1. Place the stepper on a level surface.
2. Do 30-50 steps per minute.
3. For the first time on the machine, you can set it up against a wall to do exercises with your hands against the wall, which will help you keep your balance. After you have mastered the technique of doing the exercises and feel more confident, you can do the exercises without resting your hands against the wall.
EFFICIENT TRAINING
1. 3-5 times a week.
2. When exercising, keep your torso straight and move rhythmically.
FAQ
1. Therefore, it does not have a voltage regulator.
Q2. The simulator began to creak
