Even if training on an ergometer looks simple and easy, many users unfortunately underestimate the danger that can arise in the course of incorrect posture or use. Who therefore does not adjust his ergometer correctly and train properly with it, can risk in the long run, in addition to posture damage, also tensions and even pain. This is, of course, anything but conducive to good health, so that before training - especially for beginners - a small basic course can not hurt.
From bent hands and incorrect saddle adjustment
Of course, at first glance, the ergometer resembles a classic bicycle. But the fitness device is becoming more and more popular as the wire bike, which is to be led on the street. Whether in fitness studios or for home use, many different ergometers are offered, but they should be adjusted to the individual circumstances, so that a correct training can take place. This is necessary so that, for example, the notorious bent hand does not arise. When using an ergometer, the hands should always be considered an extension of the forearm. They should therefore not bend in any way, either upwards or downwards. If this point is not taken into account, it can lead to joint pain in the long run, which is neither desirable nor beneficial.
However, it is not only the hand and arm position that is important for training with the ergometer. The saddle should always be adjusted to the personal size. If the saddle is too low, for example, the leg muscles cannot be sufficiently exercised during use. Much more, the knee joints are overloaded, which can have equally painful effects. A good rule of thumb is that the thighs should not reach more than a 90° angle with the lower legs when using the pedals. The best way to check this condition is on the ergometer itself. For this purpose, the angle between the thighs and lower legs should not exceed 170° in the stretched state. If this is the case, however, the saddle must be corrected and in this case set lower.
Mistakes when training with an ergometer
A solid posture is essential for training with the ergometer. For example, when riding, the shoulders should not be pulled up too much - this could sooner or later affect the neck muscles and as a result even lead to headaches. If, on the other hand, the shoulder area is slightly down, the posture is ideal for training on the ergometer. It is also important not to swing the upper body back and forth too much - this only costs valuable energy and is anything but effective. On the other hand, it is better to think about proper cycling in the open air. Here, after all, there is no wobbling back and forth. What is good is a straight and steady upper body that remains harmonious while the legs do most of the work.
Note: It is not uncommon to see a hunchback in ergometer users. Those who are attracted to this position need not be surprised afterwards by pain and strains in the lumbar region. It is therefore not correct to lie on the ergometer's handles, but to loosely enclose them with the hands and aim for a straight upper body. So here it is indeed: chest out, stomach in!
Different ergometers for different interests
In the meantime, of course, recumbent bikes and recumbent bikes are also offered, which are supposed to provide a higher fun factor during exercise. Here, the seating position is much more comfortable than on an ergometer, as there are usually larger saddles and backrests. For severely overweight athletes, these specifications are therefore more advisable, because the sitting posture is automatically optimized and thus a stress on the joints is also more gentle. However, even with these variants, the wrong saddle posture can lead to problems, similar to the ergometer, so care must prevail here as well.
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Editors fitnessmarkt.de (EA)
Published on: 15 April 2015