Gyroscopic simulator Torneo: principle of operation and exercises

Main characteristics

The elliptical is a cardio exercise machine that allows you to increase endurance, strengthen blood vessels, normalize heart activity and lose excess weight. In addition, thanks to such training, there is a positive effect on the joints.

Elliptical trainer Torneo is a unit equipped with elongated pedals that visually resemble skis. On its sides there are handles, which are located vertically and connect to the flywheel. During classes, movements are performed that simulate skiing. The peculiarity of the simulator is that you can run on it not only forward, but also backward. It has a built-in computer. There is a monitor installed in the front. It shows heart rate, distance traveled, calorie consumption and a number of other important data for the athlete.

Equipped with elongated pedals, the ellipsoid belongs to the group of cardio exercise machines.

Exercises on it allow you to increase endurance, normalize the functioning of the cardiovascular system, and lose excess weight.

There are three types of such simulators produced under the Torneo brand:

1. Mechanical. They are considered the simplest. The movement is carried out only by the athlete. Electricity is not used in this case. The products are compact in size and belong to the budget group.
2. Magnetic. Such devices have several load options. They work on a magnetic braking system. The resistance is adjusted by moving the magnets.
3. Electromagnetic. Allows you to select the desired program and regulate the load. Accordingly, the maximum effectiveness of training is noted.

Many people mistakenly believe that Torneo is an Italian company. In fact, the company was founded in Russia, and production is carried out in China.

Mechanical

Magnetic

Electromagnetic

How to exercise correctly and what walking technique to use?

To get the maximum effect from your training, you should adhere to two main rules:

• classes must be systematic;
• the key to success is the technique and technical accuracy of performing the exercises.

The first depends only on your willpower. But it makes sense to talk about the second in more detail.

Warm-up and cool-down

The correct entrance to training is a warm-up, the exit from it is exercises to restore breathing.

On average, it costs:

• 3-5 minutes at an energetic pace, if you are young, this is often enough;
• minimum 10 minutes if you are over 50 years old.

Warm-up may consist of fast walking or jumping, running, or joint exercises. Cool down - stretching the muscles of the legs, back and all working muscles. This will increase their elasticity, prevent injury, and relieve aches and pains. Each cool down movement is done while exhaling for 30-60 seconds.

Different steps for different tasks

To achieve maximum benefits from training on a mini-stepper, it is important to understand that the steps on it may vary.

Standard - with a straight body, as if we were going up the stairs. The pedals can be pressed fully, at a faster or slower pace. In any case, such steps are aimed at developing endurance and pumping muscles and buttocks.

Half-foot : on the pedals - an incomplete foot, the heel hangs slightly. The steps are small and fast, without pressing the pedal all the way. The load is on the thighs and calf muscles.

Heavy - with the body tilted forward, the pedals are pressed slowly, applying force. The load on the hip and gluteal muscles increases.

To achieve different goals, you can select your own walking options or a combination of them. about how to use a stepper to lift the buttocks .

What heart rate should you train at?

If you have set a goal to lose weight and develop endurance, then exercise on a stepper should be performed for at least 30 minutes - only after the 25th minute of continuous cardio exercise with a heart rate of 60-70% of the maximum does the body begin to burn fat.
Otherwise, you will only get a general strengthening effect. Attention! Maximum heart rate (HR) is calculated using the formula approved by most sports doctors: 206 minus your age, multiplied by a factor of 0.88 - or 180 minus your age.

In the morning or evening?

Opinions vary to the point of mutually exclusive: some experts call for doing the stepper in the morning, on an empty stomach, others - in the evening, at 17-19 hours. The dispute is resolved simply. Choose the optimal time based on your convenience, availability of free time and energy reserves. The result is influenced not by the time of day, but by the regularity of training and the correctly selected load. Although two rules regarding time are mandatory:

• You can’t exercise on a full stomach, or at least one and a half to two hours after eating;
• do not overexert your body later than two hours before bedtime.

Before or after strength training?

If you are a beginner, it will be difficult for you to combine two workouts in one - strength and cardio. If you have walked for 20-30 minutes at a brisk pace, only people with an iron will will do weighted bench presses after that. But if your body is already prepared for stress, you can apply the following scheme: after warming up - the strength part (squats, bends, push-ups, lunges, pumping the abs - 5-10 exercises for different muscle groups, problem areas), then - a mini-stepper or jumping rope.

How often and for how long to train?

It depends on many factors, and each specialist or trainer will give you his own advice. You can also use the recommendations from the included training programs that will be given to you when you purchase a mini-stepper. However, a few general tips are still worth considering:

• For beginners, in the first month it is recommended to exercise three times a week for 15-20 minutes (out of 100% of the training time, spend 30% on warm-up and cool-down, the rest is walking on a stepper and the simplest health-improving gymnastics, alternating for 2-4 minutes).
• After your body adapts, your optimal regimen is 2-3 times a week for half an hour, twice a week for an hour, or every day for 10 minutes. The secret to the effectiveness of this scheme is that the muscles have time to recover between workouts.
• Daily exercise for a long time and at the limit, instead of the expected quick effect, in just a week or two will lead to chronic fatigue, overtraining and discourage further exercise.

Peculiarity! The initial 15-20 minutes of training gradually increase to a maximum hour.
The pace of steps should also increase - from no less than 40 steps per minute in the first classes to 80 as the body adapts to regular exercise. everything about proper exercises on the stepper here.

Principle of operation

The elliptical type of exercise machine is designed for aerobic and cardio training. One such unit can replace three types of exercises at once:

• a ride on the bicycle;
• step;
• run.

With regular exercise, the condition of the body significantly improves and muscle tone increases. Almost every model of Torneo simulators is equipped with:

1. A computer with a built-in monitor. With its help, the progress of training, the athlete’s condition and the intensity of the load are monitored.
2. Training modes. They are set taking into account the level of physical fitness of the person exercising.
3. Narrow-focused programs. For example, to work out certain groups of muscle tissue.

Elliptical trainers get their name due to the principle of their operation. The pedals move along an ellipsoid while running. This ensures even load distribution. All groups of muscle tissue are worked out. It affects the back, shoulders, upper and lower limbs, as well as the buttocks. In this case, the load on the knee joints is minimized.

When conducting a workout, even those muscles that are not tensed during running or cycling are used. The simulator is considered to be the most effective.

During classes, the pedals move along an ellipsoid, ensuring even distribution of the load and working out all muscle groups

The computer allows you to track the progress of the training, the athlete’s condition and the intensity of the load applied.

Acting muscles

So, it’s time to define in more detail which muscles work most actively on the rowing machine.

• The muscles of the shoulder girdle, chest and arms are very actively involved in training. Moreover, the intensity directly depends on the grip you use. By turning your palms up, you engage your biceps, shoulders and chest to actively work. Changing the grip makes the back and triceps more accessible to working out in an enhanced mode.
• The previously mentioned back (its trapezius and latissimus muscles), if the training process is correct, is used in a fairly gentle manner, without the risk of damage, but with development. Plus, bending is an effective preventive measure against osteochondrosis.
• Well, what about the press? The hunt for the long-awaited cubes will be quite successful, since rowing actively works the internal and external oblique abdominal muscles.
• The buttocks and legs also get their share of pumping on the rowing machine, especially if the training process is interspersed with squats.

And after you have found out which muscles work during exercise on a rowing machine, it’s time to talk about the exercises, lifting the veil of secrecy over the required format.

Advantages and disadvantages

Torneo simulators have both advantages and disadvantages. It is extremely important to study their main characteristics. Among the advantages of such devices it is worth highlighting the following:

1. The load on the joints is minimized. The work of the limbs is carried out along a well-thought-out trajectory.
2. Versatility. The device replaces several other simulators and allows you to achieve maximum effect.
3. Effort is reduced to a minimum. Even after an intense workout, you don’t feel very tired.
4. Reverse function available. This uses muscles that are not worked during normal walking.
5. Information content. The monitor shows all important indicators.
6. Availability of built-in programs. Thanks to them, it is possible to choose the most suitable training scheme.
7. Compact sizes. The exercise machines are designed specifically for home use. There are models that take up minimal space, as well as folding options.

The list of advantages of elliptical units is quite long. Despite this, they also have disadvantages. Among the main disadvantages are:

1. Presence of contraindications. If you have certain illnesses, classes are prohibited.
2. There is no support effect. The pedals are located above the floor.
3. The set of functions is small. For example, there is no possibility of changing the angle of inclination or adjusting the speed.

The disadvantages of these devices are significantly less than the advantages. It is not surprising that many athletes prefer them. Moreover, such exercise machines are ideal for training at home.

The advantages of Torneo elliptical trainers are compactness, versatility, combination of affordable cost with good technical characteristics

How to determine the right model

When choosing orbit-tracking equipment for practicing at home, approach it with an understanding of what results you want to achieve. Consider where the cardio machine will be located, whether you can connect it to the network, or whether it is better to choose a rechargeable battery model.

There are several design features that must be taken into account when choosing a model:

• The maximum load on the device is 120 kg. For safety, the indicator should exceed the user’s weight by 10–15 kg.
• The length of the structure frame determines the length of the step taken. Folding models have a shorter frame and are less durable than stationary ones, but they are easy to store.
• The weight of the flywheel determines the smoothness of the movements and drives the pedals. Models with heavier flywheels of 15 kg or more are recommended for use by people weighing 90 kg or more, while lightweight athletes need a flywheel weight of 10 kg.

According to numerous reviews, front-wheel drive models are better suited for effective weight loss and strengthening of all muscle groups. This is due to the proximity of the pedals. Rear-wheel drive orbitreks are suitable for people of different ages and physical fitness due to the optimal location of the flywheel between the trainee’s legs.

Depending on your level of physical fitness and height, choose models of cardio equipment with a specific stride length. For or short athletes, a step of 30 cm will be optimal , and for more intense training, from 40 to 50 cm.

For experienced users, there is one more parameter - the angle of the pedals. The coverage of the muscle group being trained depends on it.

In addition to the above features of choosing a simulator, it is important to study additional characteristics. This may include the presence of pulse sensors, floor unevenness compensators and additional design elements.

Training rules

Classes should always begin with a warm-up. This is how the body prepares for the upcoming load. You should use those muscle tissues that will be worked during the workout. It is recommended to include squats, arm swings and stretching in your warm-up. It should only last 5–10 minutes.

During the lesson, all movements must be performed smoothly and rhythmically. Depending on which body position is chosen, the results will be different. Taking into account the pursued goal, you need to choose one of the following options:

1. Working out the main groups of muscle tissue. The body is positioned strictly vertically, the head does not fall down.
2. Load on the calf muscles and thighs. The body leans forward slightly. Hands are placed on a fixed handrail.
3. Stretch the hamstrings and work the glutes. Hands are placed on a fixed handrail. The body leans back.

You need to increase the load gradually. Only in this case will it be possible to achieve the desired result. There is no need to train to the point of complete exhaustion. The intensity of the workout is determined based on your heart rate. Beginning athletes need to conduct classes at rates in the range of 110–120 beats per minute. With good physical fitness, an increase in heart rate is allowed.

When exercising on the simulator, you must adhere to safety measures. Among them, the following are worth highlighting:

1. Be sure to consult with your doctor about the possibility of exercising.
2. If pain or discomfort occurs, exercise should be stopped immediately.
3. You need to make sure that clothes and hair do not get into those parts of the device that are in motion.
4. Before starting the lesson, you need to check the unit. It is unacceptable to stand on a faulty device.
5. You need to get off and on the machine carefully.
6. Sports equipment must be installed on a flat, hard surface.

Recovery after training deserves special attention. You can't end it abruptly. The pace needs to be slowed down gradually. You should leave the exercise machine only when your breathing becomes calm and your muscles relax.

Before exercising on an elliptical trainer, it is important to warm up all muscle groups.

The intensity of movement is selected individually, while heart rate indicators should be within 110-120 beats per minute

Example of a ready-made training program

How to choose a stepper training program

With the help of a stepper you can both lose weight and pump up your buttocks. To achieve a slim and beautiful body, you need to choose the right training program, or even better, alternate them.

Weight loss program

A half-hour workout on a stepper burns about 300–500 calories. If you want to lose weight using only this machine, then you should train for at least an hour.

• We start with a calm five-minute walk with our arms bent at the elbows.
• We speed up the pace and after 4 minutes we switch to a minute run.
• We return to a slow pace and stick to it for 5 minutes.
• We rest for 1 minute.
• We repeat the set of exercises 3 more times.

From the second week we increase the duration of the first and third sessions by five minutes.

By the third week, the entire lesson should last 1 hour.

You will get the first result after two weeks of regular exercise.

When working on a ministepper, do not forget about training your arms. If the exercise machine comes with an expander, then perform the following exercises for 20 repetitions:

• raise our arms to the sides
• raise our hands in front of us
• bend your arms into biceps

You can also use dumbbells to train your arm muscles.

Video: Doing ministepper exercises at home

Program for training the buttocks and leg muscles

Consider a program for training the gluteal muscles. Before each workout, you need to warm up for 5-10 minutes.

First week:

We perform 50 steps in 1 minute. We rest for the next minute. Now we perform 60 steps per minute. Let's rest for a minute. The next session lasts 2 minutes, but still performs 60 steps. A minute of rest. 50 steps in 2 minutes. Rest.

Second week: Perform 50 steps in 1 minute. We rest for the next minute. Now we perform 60 steps per minute. Let's rest for a minute. The next session lasts 2 minutes, 60 steps are performed. A minute of rest. 50 steps in 1 minute. Rest.

Third week:

We perform 50 steps in 1 minute. We rest for the next minute. Now we perform 65 steps in 2 minutes. Let's rest for a minute. 70 steps in 2 minutes. A minute of rest. 65 steps in 1 minute. Rest. Again 65 steps in 1 minute.

Fourth week:

We perform 60 steps in 3 minutes. A minute of rest. 65 steps in 2 minutes. A minute's rest. 70 steps in 2 minutes. A minute of rest. 70 steps in 2 minutes. Minutes of rest. Another 70 steps in 2 minutes.

Video: Pumping up your buttocks on a stepper

Regular exercise on a stepper will not only allow you to lose weight and gain beautiful shape, but will also improve the functioning of your heart and cardiovascular system. The first results of training can be observed after two weeks of regular walking. If you feel that you have conquered the home stepper, but the desired shape has not yet been achieved, then feel free to sign up for the gym. Starting with larger varieties of steppers, you can gradually move on to other simulators that will help significantly diversify your workouts.

Models

The Torneo company produces more than one model of elliptical trainers. Their characteristics differ significantly. It is worth considering the most common options for such devices.

Torneo Vento

Considered a budget option. Suitable for people weighing no more than 110 kilograms. Differs in compact sizes. There are eight load levels in total. The step is 30 centimeters. The simulator control is mechanical. Power is supplied from batteries. There are also sensors that allow you to measure your pulse. True, the device does not provide additional functions.

Torneo Visto

One of the main advantages of this model is its compactness. The magnetic type unit can be used by people weighing a maximum of 110 kilograms. There are heart rate sensors on the handrails. The stride length is slightly shorter than the previous model (29 centimeters). There are also eight load levels. A special feature of this simulator is the presence of an additional central handrail, as well as an anti-slip coating on the pedals.

Torneo Festa

The mechanically controlled exercise machine can withstand a load of up to 120 kilograms. His stride length is 36 centimeters. The device is equipped with a graphic display. There are 10 load levels in total. There is a function for measuring heart rate and room temperature. The package also includes a shelf for books and a bottle holder. True, floor unevenness compensators are not provided in this model. During intense training, a squeaking sound appears.

Torneo Transform

It is considered one of the most expensive models. It differs from other options in its folding design and the ability to store information about four users at once. The product is equipped with a multifunctional touch display. There are 23 training programs available. The stride length is 42 centimeters. The load is adjusted automatically. The maximum weight that the unit can withstand is 150 kilograms.

Torneo Stella

This model can withstand loads of up to 130 kilograms. Power is supplied from the network. The stride length is 40 centimeters. It is possible to adjust the pedals in three positions. In addition to the heart rate monitor, there are also functions for calculating calories burned and a thermometer. As in the previous version, there are 23 training modes. The device can also store information about up to four users.

How to choose a mini-stepper - 7 models for your home that deserve attention

Before deciding which version of the ministepper is better to choose - regular or rotary, you need to decide why you need this simulator in general. What problems is it intended to solve and in what financial plane should the purchase lie so as not to undermine the family budget. Also, do not forget that when purchasing, you must pay attention to how many kg the model can withstand, this is very important! We offer a rating of classic and rotary mini-steppers with photos and instructions for their use. Let us remind you that we have already looked at 9 different types of steppers.

Torneo Twister S-211

The Italian brand “Torneo” has been a manufacturer of sports equipment – ​​both expensive and budget – since 1999. “Torneo Twister S-211” is a “mini” version of the classic stepper with a mechanical load system. Pros of the model:

• equipped with a rotating pedal mechanism - with each step the center of gravity shifts from side to side, which allows, in addition to the legs and buttocks, to shake the waist and abs;
• equipped with a display that displays indicators: training time, speed, frequency and number of steps, distance traveled, pulse;
• has expanders attached to the body, which allows you to engage the muscles of the upper body, back and shoulder girdle;
• durable - can withstand weight up to 120 kg, while being compact (weight - 12 kg) and affordable (about 2,700 rubles).

The disadvantages include the lack of a load level regulator and possible creaking of the pedals during operation (this can be eliminated by lubricating the elements).

Torneo Tempo S-211

Another representative of the “Torneo” family, in addition to a platform with pedals, has:

• height-adjustable stand with handrails;
• training PC - in addition to the indicators named in the Torneo Twister S-211 model, it also shows the number of steps of previous workouts and calorie consumption;
• load system - hydraulics, maximum for a student - 120 kg.

Cost – about 5000 rubles.

Minuses:

• due to the presence of a cardio rack, you can’t put it under the bed;
• the surface of the pedals is too hard and pimply - when walking for more than 15 minutes in socks, the soles of the feet begin to rub.

Torneo Ritmo

Another home exercise machine “Torneo” of the classic type:

• system – hydraulics, pedal travel – interdependent;
• there is a training PC with a set of necessary indicators;
• powered by battery, maximum loadable weight – 100 kg.

Pros: compactness (weight 6.6 kg) and low price (about 3,000 rubles).

Minus - it can creak (needs to change the lubricant).

Kettler

The German quality of Kettler exercise machines does not fail even in the mini version:

• conciseness and modern design;
• durable and lightweight metal frame, non-slip pedals and the entire structure as a whole;
• a mini-computer that counts speed, number of steps, calories burned and workout time.

Withstand load - 80 kg , cost - about 4500 rubles.

It has practically no shortcomings, it is made according to the principle of “simple and high quality”.

Ironmaster IRST28

Country of origin: China. White metal and blue plastic make up the interesting design of the simulator. In addition, available:

• computer (time, speed, number of steps, calories);
• in addition to straight steps, turns a little to the sides (working the abs, waist);
• weighs around 8 kg, laconic, can withstand 100 kg.

Cost – 2500-3000 rubles.

The disadvantages include the lack of a load adjustment function and the fact that the display does not always provide reliable information.

Rotary with expanders Body Sculpture BS-1370

This simulator also comes from China. Its advantages:

• the presence of expanders on the harnesses, which allows you to load almost all the muscles of the body;
• availability of a computer;
• reliable hydraulic loading system (maximum weight – 100 kg).

The downside is that it sometimes creaks.

DFC SC-S032

Product of the Russian brand of sports equipment DFC. Has a computer, expanders, and a rotating mechanism.

It differs from its analogues in that:

• pedals are height adjustable;
• with its own weight of 6.7 kg it can withstand a load of 110 kg.

The downside is that plastic parts (washers, plugs) wear out quickly.

Possible contraindications

Exercising on an elliptical trainer brings enormous benefits to the body. However, such training is not always allowed. For example, if you have acute or chronic pathologies, you should first consult your doctor. This is especially important if you have the following problems:

• heart failure;
• tachycardia or angina;
• malignant processes;
• diabetes;
• thrombophlebitis;
• pathologies caused by infection;
• serious diseases of the spine and bone tissue.

The simulator is intended for home use. Accordingly, the athlete must control his condition independently. Any negative changes, such as a feeling of lack of oxygen, severe shortness of breath, pain in the heart or dizziness, should be a reason to stop training. Otherwise, instead of benefit, such activities will cause serious harm.

If you have a history of acute or chronic pathologies, you should consult your doctor before using the elliptical trainer.