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S T A I R S T E P P I N G M A C H I N E
|Muscles worked: Legs, hips, lower back
Instructions: To get the most benefit from exercising with the
stair stepper, You should stand upright and lightly grasp the handrails, using them only for balance while
stepping. Many users reverse their grip on the handrails, lean forward or hunch over, and prop
themselves on the handrails or electronics panel, Supporting their upper body with their shoulders and
wrists. This poor posture prevents you from developing strong back muscles and decreases the actual
workout intensity by at least 20% because your leg muscles are not supporting your full weight.
As with climbing stairs, you 'Must lift Your feet about 6.5 inches to 8 inches each step to exercise your
leg, buttock, and back muscles using the stair machine. People who take tiny steps or step with their
tip-toes exercise their calves but not their thigh and buttock muscles. The amount of calories burned
depends on how much you involve the large muscle groups, such as the thigh and buttock muscles, in
aerobic exercise. Using a complete stride of 6.5 inches to 8 inches with upright posture burns the most
Note Keep your entire foot on the pedals and off
your toes. This helps
your buttocks and thighs get a full workout and prevents your calves from burning out.
Don't hunch over. Stand upright with a slight forward of the hips
Don't grip the handrails real tight. Keep your hands relaxed.
Don't reverse your hand grip and lean on them.
Don't pedal on your toes. Keep your entire foot on the pedal.
Alternate exercises: Rolling stair climber, Versa climber