- Stepper training rules
- What should a stepper training look like?
- Stepper - training plan for beginners
- Stepper - how to exercise?
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How to exercise on a stepper to lose weight? Our stepper training plan will make you burn unnecessary fat in a short time, and also make your thighs and buttocks slimmer. Learn how to exercise the stepper correctly to lose weight quickly.
The stepper training plan will help you lose weight and strengthen your lower body.Thanks to the constant schedule of exercises, it will be easier for you to maintain regularity of training, and the effort will be more effective. After two weeks you will notice the effects visible to the naked eye - the thighs will become slimmer, the calves will be sculpted, and the buttocks will be firmer and more lifted.
Before you start exercising, read the basic training rules onstepper . Even small mistakes can reduce the effectiveness of your effort.
Stepper training rules
It would seem thatstepper exercisesare simple and everyone can do them correctly. This is only part of the truth. Many people make a number of mistakes during training, which means they lose a lot of energy and achieve the desired results more slowly.
Make sure you adhere to the following rules when exercising:
- Maintain a steady pulse. When exercising on thestepper , you should maintain a constantly high pulse - it stimulates the metabolism and facilitates fat burning. Therefore, do not slow down during training.
See how to calculate the correct heart rate for fat burning exercises
- Breathe deeply. During any type of activity, it is important to breathe properly: evenly and deeply. A hypoxic body gets tired faster, and thus - the effects of exercise are weaker.
- Warm up.Stepper exercisesshould be preceded by at least a 5-minute warm-up. Even if you don't have a strenuous workout in mind, do some jogging and squats for a while before stepping onto thestepper .
- Remember about the correct posture. When exercising with thestepperyou should keep your posture straight, keep your shoulder blades tightened and your abdominal muscles tense.
See: These exercises will help you learn from slouching
What should a stepper training look like?
Everystepper training , regardless of whether it is performed or notby a beginner or an advanced person, it should consist of three parts:
- warm-up - necessary to minimize the risk of injury and prepare the body for exercise
- proper training
- relaxation phase - involving light stretching exercises to relax the leg muscles. It should last 5-10 minutes.
Author: Time S.A
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Find out moreStepper - training plan for beginners
For the first 2 weeks, exercise 20 minutes a day at least 3 times a week. Start with slow movements, then accelerate until you reach your optimal pace of exercise. It shouldn't be too quick, because before the 20 minutes is up you may get tired and not make it to the end of the exercise.
In turn, too slow pace will not burn fat. So exercise in order to have a constantly high pulse and feel the muscles working. After two weeks, you can extend your training time to 30 minutes. You will get better results in weight loss if you exercise every other day.
It is worth systematically turning the device knob to a higher load in order to maintain a constant level of effort. You can also extend your training time by 5 minutes each week.
Stepper - how to exercise?
If you want to strengthen the front of your thighs, use deeper movements. With shorter movements, you will tone your buttock muscles and sculpt your calves. Train the back of your thighs and buttocks by tilting slightly backwards, as you would when descending stairs.
Remember that you will get the best results by exercising regularly every 2-3 days. Longer breaks and lack of regularity will not get you the results you want.