健身课堂 | 常见椭圆机使用错误

健身课堂 | 常见椭圆机使用错误 Elliptical Mistakes To Avoid

Using an NordicTrack elliptical machine is one of the best things you can do for your health – as long as you use it correctly. It is especially easy to make mistakes when exercising at home, without a coach or trainer to watch for poor form or other mistakes.

使用NordicTrack椭圆机对你的健康极好 - 前提是你用对了。在家锻炼特别容易犯错，没有专业教练在旁边指导，极易错误百出。

Knowing what mistakes to avoid can help you get the most out of your elliptical from NordicTrack.

知道要避免哪些错误，可以帮助您更好得利用自己的NordicTrack椭圆形。

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Top 7 Mistakes to Avoid on Your Elliptical Machine

七大椭圆机使用错误

1. Failure to use resistance on your elliptical machine or other home exercise equipment

1.忽略了椭圆机或其他家庭健身器材自带的阻力训练

Resistance training strengthens muscles by making them work against force. Without resistance, muscles merely go through the motions of moving your arms and legs. Failure to ramp up resistance is a waste of a good workout and can even set you up to hit a plateau.

阻力训练通过对抗阻力的方式强健肌肉。没有阻力，你只能通过移动手臂、腿部来锻炼肌肉。不使用机器上的阻力训练是大大的浪费，还特别停在平台期里健身效果出不来。

2. Staying with the same routine

2.固守同一套锻炼模式

Sticking with the same old routine can also set you up to hit a plateau, preventing you from meeting your goals of weight loss, muscle mass gain or endurance. Doing the same exercise routine all the time can also cause overuse injuries, also known as repetitive strain injuries. Switching up your elliptical routine can help you overcome plateaus and reduce your risk for injury.

老是固守同一套锻炼模式，也很容易停在平台期里，达不到减肥、增肌、加强耐力的目标。这还有可能导致过度伤害，也就是所谓的重复性应变损伤。多切换下椭圆机的模式能帮你克服平台期，并降低受伤的风险。

3. Putting too much weight on your toes

3.身体重心都集中在脚趾上

If your toes go numb at the 2- to 4-mile mark, you may be putting too much weight on your toes. Numb toes are particularly a problem when working on an incline rather than a flat grade. Numb toes can force you to cut your workout short before you gain any real benefit from the exercise.

如果你跟着椭圆机踩了2-4英里，脚趾就感觉有点麻了，说明你可能重心都集中到脚趾上了。比起平地锻炼，爬坡时脚趾更容易发麻。这样一来会降低运动量，使你无法完成运动目标。

4. Ignoring the sound of the machine

4.忽略机器的声音

The sound of an elliptical can tell you if you have enough resistance. An elliptical set with the right amount of resistance will be silent – if you can hear your NordicTrack elliptical spinning quickly, you do not have enough resistance.

椭圆机的声响能帮你判断阻力训练是否得当。合适阻力下的椭圆机运作起来是无声的 - 如果你能清晰听到NordicTrack椭圆机的旋转声，说明阻力不够。

5. Failure to enter information into the elliptical machine

5.不将信息输入椭圆机

Your elliptical machine can only provide an accurate reading of your accomplishments when you enter in your personal details.

你的椭圆机只有在你输入了个人资料的前提下，才会提供精准的运动数据。

6. Poor posture

6.姿势不良

Bad posture increases your risk for injuries, numb toes, and ineffective workouts.

不良运动姿势会增加运动伤害、脚趾麻木和无效锻炼的风险。

7. Dehydration

7.脱水

Hydration is essential for a healthy workout. A challenging workout should make you sweat, but in the process, you may lose precious body fluid. Dehydration can cause fatigue, dizziness, and confusion that can cut your workout short. Drink water before, during, and after your workout to avoid dehydration.

水分对健康锻炼至关重要。有挑战性的锻炼应能促使你流汗，但在此过程中，你的身体会流失大量水分。脱水会导致疲劳、头晕和迷糊，使你无法练完。在锻炼前、锻炼时和锻炼后都要大量饮水以避免脱水。

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Avoiding these mistakes can optimize your results from your NordicTrack elliptical workout. For the best benefits, add resistance, change your routine weekly, put your weight on your entire foot rather than just your toes, listen to your machine, enter your information, maintain good posture, and stay hydrated.

避免如上错误可以优化你在NordicTrack椭圆机上的表现。想要效果最大化，就增加阻力训练、每周换一个模式、把重心均衡在整个脚面、注意倾听机器的声响、输入个人信息、保持良好运动姿势并补水。

How are you taking full advantage of your NordicTrack elliptical? Tell us below in the comment section!

你玩转NordicTrack椭圆机了吗？留言和我们分享下呗！