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7.6.
Using the Step Machine without the resistance bands.
When using the Step Machine for the first time start slowly. As fitness improves the
speed can be increased. Exercise up to three times per week for 10 – 15 minutes
as personal fitness level permits.
Move one foot pedal to the lowest position, step onto this pedal and then step onto
the higher pedal with the other foot.
Push down on the raised leg and the back of the foot pedal will move in a
downward direction. Repeat with the second leg.
Do not arch your back when using the Step Machine; always keep your back
straight.
EXERCISES:
For consistent exertion of the legs and thighs, make sure you keep an absolutely
vertical position (basic position). With the
DGSTEPPER Step Machine
you can
focus on specific muscle groups.
1.
Basic position:
Absolutely vertical position, back straight, abdominals flexed, hips tipped
forward, push on your heels, arms bent.
2.
Targeting on the muscles at the back of the thighs:
The muscle located at the back of the thigh is used when bending the leg,
thus bringing the heel back towards the thigh. On the Step Machine all you
have to do, therefore, is reproduce this movement, bringing the heel to the
thigh. To do so, bend down slightly whilst keeping your trunk upright so as
to reach a half-sitting position without leaning over entirely.
3.
Concentrating on your rear muscles:
To concentrate on your rear muscles, remove the feet from the pedal half
way and contract your abdominals to keep your back straight and avoid
curving.
4.
Concentrating on the calf muscles:
Working on the balls of your feet will tone your calf muscles.
