Spacewalker practice methods

The spacewalker can play a role in enhancing cardiorespiratory function, exercise leg muscles, etc., so how to use the spacewalker to get a good exercise effect? What is the practice method of the spacewalker?

Spacewalking with the bar

The bar spacewalk that is, when using the spacewalk, hands are holding the handrails of the spacewalker, this is the most basic method of use. 1, hold the handrails with both hands, two feet on the top of the two pedals, the body to maintain a natural standing, head up, eyes forward, the upper body as straight as possible to maintain the stop. 2, the left leg knee joint to keep straight, the hip joint as the axis of the step forward, while the right leg also try to keep straight, but the legs do not need to be completely straight, can be slightly bent. 3, the two legs step away to a certain angle of 45 degrees (elderly), 60 degrees (young people), the natural downward movement of gravity, to the vertical line, convert the right leg forward, the left leg back up, repeat the alternating leg action.

Spacewalk without the bar

Not to hold the bar spacewalk is based on the bar exercise, loosen the hands do not hold the handrails of the spacewalker movement, which requires a very skilled spacewalker exercise can be carried out. 1, hands do not hold the handrails of the spacewalker, two feet were stepped on the two pedals above, the body to maintain a natural standing, head up, eyes forward, the upper body as straight as possible to maintain the stop. 2, the left leg knee joint to keep straight, the hip joint as the axis of the step forward, while the right leg also try to keep straight, but the legs do not need to be completely straight, can be slightly bent. 3, swing the leg amplitude is not greater than 45 degrees, the natural downward movement of gravity, to the vertical line when converted to the right leg forward, the left leg back lift, repeat the alternating legs action.

Swing arm space walk

Use the spacewalker to swing arm spacewalk, not only do not support the handrail, but also need to exercise with the swing arm movement, which requires strong hand and foot coordination and balance to carry out. 1, feet on the pedals, chest up, eyes forward, waist remain upright. 2, the legs simulate walking, natural alternate front and back swing, swing amplitude do not exceed 45 degrees. 3, the arms are naturally bent on both sides of the body, with the movement of the legs and the natural back and forth arm swing movement.

How much intensity is good for the use of spacewalker

Movement speed to maintain a medium speed, the physical fitness of people, can be completed every minute 50-60 times the swing action, the general exercise time 15-30 minutes to achieve the effect of aerobic exercise. It is best to exercise 1 time every morning and evening, 3-4 times a week, so that the spacewalker exercise effect will be better.

Spacewalker use precautions

1, the elderly in the use of the spacewalker, it is best not to easily try not to hold the handrail or swing arm exercise, each time the amplitude of the swing leg is best at about 45 degrees, the frequency is maintained at 3-4 seconds each time is good. 2, when using the spacewalker, the swing of the legs should not be too large, otherwise it is not only easy to make the thigh muscles strain, there may also be a fall accident. 3, space walker exercise, do not swing your legs back and forth at the same time, that will make the body easy to lose the center of gravity, thus falling down from the walker. 4, spinal disorders, suffering from traumatic osteoarthritis people should not use the spacewalker exercise; severe anemia, vertigo, cardiovascular disease patients are also contraindicated to use the spacewalker.