라이브러리로시작 
끝 
운동 라이브러리
Elliptical
A low-impact cross-training machine with a gliding stride and moving handles, good for aerobic work that spares the knees and ankles.
유산소유산소 장비Gliding stride
주동근
대퇴사두심혈관계
협응근
둔근햄스트링종아리삼각근
장비
유산소 장비
패턴
Gliding stride
준비 자세
- 01Step onto the pedals and center each foot on the platform.
- 02Grip the moving handles at chest height with relaxed shoulders.
- 03Select a starting resistance and incline appropriate for a warm-up.
- 04Stand tall with a slight forward lean from the ankles.
수행
- 01Begin striding smoothly, driving through the whole foot.
- 02Push and pull the handles in rhythm with the legs.
- 03Adjust resistance or incline to reach the target effort.
- 04Occasionally stride backward briefly to vary the muscle emphasis, then finish with an easy cooldown.
체크포인트
- -Heels stay down on the pedals rather than bouncing on the toes.
- -Hips stay level without side-to-side rocking.
- -Posture stays tall without hanging on the handles.
- -The stride stays smooth and continuous at every resistance.
흔한 실수
- -Leaning on the static rails and unloading the legs.
- -Using resistance so low the flywheel does the work.
- -Bouncing up onto the toes with each stride.
- -Watching the console with a dropped head and rounded back.
프로그래밍 노트
- -Use 20 to 45 minutes at a conversational pace for aerobic base work.
- -Use 2 to 3 minute hard intervals with equal easy striding for conditioning.
- -A reliable low-impact substitute for running during high-volume leg training blocks.