楼梯攀爬机 - 前倾

A stair climber variation where you lean your torso slightly forward while stepping. This posture increases glute and hamstring activation and can simulate uphill hiking.

Instructions:

• Step onto the stair climber and set a comfortable speed.

• Lean your torso slightly forward while keeping your back straight.

• Hold the handles lightly for balance or keep your hands free for a natural motion.

• Push through your heels to step up, focusing on glute and hamstring engagement.

• Maintain a steady, controlled pace without bouncing.

Common mistakes:

• Rounding the back instead of hinging at the hips.

• Pulling too much with the arms instead of using the legs.

• Placing only the toes on the steps instead of the whole foot.

• Going too fast and losing proper form.