The cross trainer is a low impact machine which targets all the major muscles of our body, including the arms, abs, butts, back, calves, shoulders, and thighs. Although it is highly effective, you should consider the following tips to improve your workout on this equipment.
To begin with you can increase the resistance for toning your upper and lower body as well as to burn more calories. This is due to the fact that, a higher resistance requires more effort to continue pedaling, and thus makes your body work harder. As a result you will burn more calories and it will also strengthen your body.
The second method involves pedaling backwards in order to tone your thigh muscles. By doing so, you can instantly notice the changes, since your body uses the muscles in a different manner to perform the backward pedaling action. This workout improves your balance, increases your agility, and especially develops your quads. In fact you can develop your thighs, by letting off the handles and just squat down into your legs, while you are pedaling backwards. However you should do this only for a short duration of 30 seconds, before it tires your legs and you start losing stamina. It is better to execute this cross trainer workout every few minutes and you will immediately find the difference in your butts and upper legs.
Stop Using Legs
Another way is to stop using your legs to pedal, and simply hold the handles. Then you should start pushing and pulling the bars with your arms to move the cross trainer. This will tone the upper body muscles and strengthen your arms, chest, back and shoulders. However, you should keep your back straight to prevent injury. For doing this you may have to drop the resistance. Actually the push action helps to develop your chest and triceps, whereas the pull movement assists to build your biceps, back, and shoulders. Hence you should include two to three intervals of upper body training for a highly effective workout.
Additionally, you should take some intervals, since it helps to rapidly and easily enhance your cardio health. This involves repeating a series of low and high intensity workouts; increasing and decreasing your pedaling speed; followed by slow, recovery stages. Moreover as the fitness of a person is related to their recovery rate, it is better to continue practicing this exercise cycle; because it enables your body to recover more efficiently, and thus enhance your fitness level.
Drop Your Arms
Further, you can also strengthen the core by just dropping your arms off the handles, and thereby utilize your abdominal and core muscles for maintaining your balance. As a result, it develops your stability and posture, leads to a slim waistline, and considerably reduces lower back pain. Moreover it strengthens your core muscles, lower back, thoracic and cervical region of the spine, as well as the abs. Hence these tips will help you to improve your workout on a cross trainer.