Glider exercise machines have a common characteristic: they all involve a back and forth gliding motion. One of the most popular types of gliding machines is an elliptical trainer. These machines have platforms to place your feet and handles to grab on to with your hands. Being that there is no impact, your joints stay safe in the event you are recovering from an injury or have a range of motion issue. These machines come in gym models and home models, and there are several ways they can be utilized.
Step 1
Work your whole body. On both the high-grade models and the home versions, you can work your upper body and lower body at the same time. To do this, place your feet on the platforms and hold on to the handles. Go back and forth by pushing and pulling the handles and moving the platforms with your feet.
Step 2
Work your lower body. To work just your lower body, take your hands off the handles and place them in the center. In this area, there will be stationary handles or just a crossbar to hold on to.
Step 3
Place more emphasis on your chest. If you have a home model such as a Tony Little Gazelle for example, you can lean your body forward or backward to put more emphasis on different parts of your body. To involve more of your chest, lean forward, to work more of your back, lean backwards.
Step 4
Lift one leg and one arm to engage your abs. While you are in motion, take one hand off the handles, the opposite foot off the platform and continue your motion. Doing this will improve your balance and it will also recruit more ab muscles. However, before you both an arm and leg on the elliptical, start off by lifting only your arm and only your leg. This will get you prepared for when you lift them both at the same time. This type of exercise should only be done on the gym models.
Step 5
Use the features. Some of the higher grade models have digital screens that give you workout programs and show your time, speed and distance. Use these features to track your workouts, increase your speed, increase your intensity and watch your time. There are also some machines that have heart rate monitor attachments that you can use to see if you are in your target zone.
Step 6
Use a rowing machine. Another type of a gliding machine is a rower. These are designed with a seat that slides back and forth and two handles that rotate in a circular fashion. Sit on the seat, place your feet on the platforms with the straps over the top of them, grab the handles and then perform a rowing motion.
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