The adjustable step fitness board is a kind of equipment for aerobic exercise by means of height lifting, and the height of the pedal can be adjusted according to your own needs. Fitness pedals seem to be ordinary, but they are very practical and can fully meet the needs of whole body training.
If you don't know how to use it, then you might as well learn how to use the fitness pedal, with 7 movements for whole body exercise, the number of movements is 10-15 times, more than 2 groups (the training intensity can be adjusted according to your own body strength).
Action 1: Pedal Glute Bridge
Action points: Lie on your back on the yoga mat, with your arms hanging at your sides, hold the mat with both hands, and place your feet on the pedals apart, with your heels supported. The abdomen and buttocks are raised upward, and the thighs and calves are at a 90-degree angle.
Action 2: Pedal squat jump
Action points: Stand on the pedal, jump up and separate your legs to both sides of the pedal, press down, and land in a squat state, with your arms fixed in front of your chest. Jump on both sides of the pedals at the same time with both legs, and then drop at the same time.
Keep your back straight, your core tight, and your knees not buckled or abducted.
Action three: fitness pedal plank
Action points: Lie prone on the ground in the initial state, keep the legs still, and alternately drop the upper and lower pedals with both arms, maintain the overall balance of the body, and exercise the abdominal core.
Action 4: Lateral lunges
Action points: The center of gravity is on the foot on the pedal, jump up and do side lunges alternately with both feet, and acceleration can better train the heart and lungs. Emphasize upward explosive power and hip extension as much as possible by jumping up to get more hip extension.
Action 5: The pedals alternately raise the knees
Action points: Put your hands on the pedals and support your body weight with your arms, straighten your legs to the back of your body, keep your back straight, and alternately move your legs forward to your knees. To ensure the stability and continuity of the movement, do not shake the body.
Action 6: Uphill climbing on fitness pedals
Action points: face the pedal in a prone position, straighten your arms and shoulder width, support the pedal with both hands, stretch your legs slightly apart, and touch the ground with your toes. Raise the knees to the opposite side alternately with both legs, which has a good exercise effect on the abdomen.
Keep your core tight and your back straight during the process.
Action 7: Lunge squat and leg lift
Action points: When the body is standing in the lunge position on the side of the fitness pedal, keep the upper body upright, stand up and raise the knees at the same time, and the movement is as stable and smooth as possible. When lunging, the pelvis should not be tilted to one side, and the pelvis and upper body should always face the front.
