Whether you prefer to ride the elliptical machine or treadmill, use the cardio machines involves incredible benefits to any workout routine.
Despite this, cardio is not everything in a complete routine that really deserves to be, and if there is a type of training that mix well with it is that of strength and endurance exercises.
Use dumbbells, kettlebells, or simply perform movements and stretching force while using one of these devices is not only much more fun and less routine, but that guarantees you get more out of the cardio machines in the gym.
- Exercises on the treadmill
1.1 Stretches on treadmill
Thrusts or strides are an incredible exercise for the lower part of the body, but if you add the challenge of performing them on a treadmill, what we will get is an explosive and quite complete exercise.
How to do it?
- To begin, you must reduce the speed of the tape until reaching a sufficiently comfortable intensity.
- Once slowed down, place yourself as far back on the tape as possible while holding onto your handrails.
- Attaching to the movement of the machine, take a long step in front, until it is in a position of lunge.
- Go alternating from feet to achieve the number of repetitions that you think fit.
How to Make Your Cardio Routines More Challenging
1.2 Wide jumps with squat on a treadmill
These jumps and squats will add a plyometric component to this exercise, making it a much more complete experience.
How to do it?
- Start with the tape at a slow speed enough to allow you to keep a steady pace throughout the exercise.
- Stand as far back as you can on the treadmill, but keep reaching the bars for your hands.
- With your feet shoulder-width apart, take a long jump to the front of the machine, leaning on your hands.
- When falling, perform a small squat and let yourself be taken back.
- Repeat as many times as you like.
- Rowing machine
2.1. Inverted strides with curl of biceps
The rowing machine lends itself to perform several exercises on it, but the inverted lunge is undoubtedly one of the most challenging.
How to do it?
- Stand by the top of the machine, facing forward and holding a dumbbell in each hand.
- Put the sole of the foot closer to the machine on the seat.
- Push the seat with your foot, stretching that leg back, as you bend the knee of the other leg until it is in a lunge position.
- Once you are in the lunge position, perform the biceps flexion.
- Return to the start position and repeat the exercise.
2.2. Reversed V-belts in rowing machine
This version of the popular exercise for abdominal V also combines shoulders resistance, strength and stability of the upper body.
How to do it?
- Start by standing a few inches from the top of the rowing machine and back to it.
- Move to a raised plate position, and place the soles of the feet on the seat.
- Using the muscles of the abdomen to give impulse, take the seat from one end to the other of the machine, so that you form an inverted “V” with your legs, hips and arms.
- Make the repetitions you want and you can.
- Exercises on the elliptical machine
3.1. Elliptical one-arm chest push-ups
This exercise allows you to exercise each arm and each side of the chest separately, while executing a constant cardio movement.
How to do it
- Start with the elliptical machine at a training level between medium and high, depending on your endurance.
- Put one hand on the static handle and the other on the movement bar.
- The hand in the movement bar should lean strongly enough when you go forward and with a smaller force when you go back to you, but always exerting pressure.
- Do the exercise several times with one arm.
- Then change your arm and repeat the exercise.
Exercises for cardio machines
3.2. Elliptical Squats
This exercise is ideal as a workout to sculpt all the muscles of the lower body, especially the buttocks and calves, not to mention the extra challenge in terms of cardio that represents maintaining the speed in an uncomfortable position.
How to do it?
- Start by placing the machine at the resistance level that suits you best.
- Hold the machine’s static bar with both hands, and crouch until your view is at the same level, assuming a squat position.
- From this position, start a constant pedaling, according to the time of resistance that you consider appropriate.
- Ideally, there should be between 10 or 15 pedals per 10 seconds, with rest intervals of between 5 and 10 seconds.