In the process of fitness, we often use some equipment to complete the movements, because the effect of exercising with bare hands may not be very obvious. And when we use some equipment to complete movements, it can not only achieve effective exercise effects, but also allow us to correctly master fitness skills. So let’s take a look at the correct way to use the reverse pedal machine.
The correct way to use the reverse pedal machine:
At the beginning, let our body relax on the inverted pedal machine. At this time, we lift our legs upward and place our feet against the baffle of the inverted pedal machine. At this time, there are three types of distance between our legs. One is the same width as the shoulders before, which is the standard posture. The other is the narrow distance, which is slightly narrower than the shoulder distance. The third is the wide distance, which is the distance between our legs. Wider than shoulder-to-shoulder distance. The three movements are similar, but the way of exerting force is different. The standard method is the least labor-intensive, and the other two methods require more effort.
How to choose the appropriate weight for the inverted pedal machine?
Generally when we use it to exercise on board, we will choose 2 to 3 times our own weight. This can ensure that we can exercise effectively during exercise and are not prone to injury. For example, if an adult man with a standard weight of 70 kilograms performs this sport, the suitable weight range for us is between 140 and 210 kilograms. Of course, this weight is not absolute and can be adjusted appropriately, but it will not differ too much.
Which muscles does the inverted pedal machine exercise?
This movement mainly exercises our leg muscles, because when doing exercise, we always use our legs to push upward. In addition, this action also has a certain exercise effect on our buttock muscles. Especially when we retract our legs back and bend our legs, our buttocks are pulled upwards, which can lift our buttocks and change the shape of our buttocks. To be more perfect, regular exercise can slim your legs and hips.
The above is an introduction to the three methods of using the inverted pedal machine, and introduces you to the exercise effect of the inverted pedal machine. This action is not difficult and relatively safe, so it is very suitable for us to perform in the gym.