Now more and more friends like to use treadmill fitness, because running is aerobic exercise, is the most effective and scientific way to maintain physical and mental health, then how to use the treadmill is correct? How to use the treadmill? The following decoration home decoration network Xiaobian will give you an answer one by one for your reference.
How to use the treadmill correctly?
1. Please familiarize yourself with the treadmill first time:
Before using the electric treadmill for the first time, please stand by and get familiar with how to control it - such as start, stop and speed adjustment, etc., you can use it after you are familiar with it. When you are familiar with it, press the power button that starts on the treadmill.
2. Press the start button of the treadmill:
Press the start button, then the treadmill is already running. It will automatically select a speed of 1. The beginner can warm up at this speed, warm up for about five minutes, and then slowly increase the speed according to his physique. Be sure not to stand on the belt before the treadmill starts, and stand on the plastic skid plate on both sides of the treadmill.
3. Turn on different speed or slope modes:
Speed ​​mode: Under normal circumstances, grasp the handrail with both hands, open the machine to a low speed of 1.6 ~ 3.2 km / h, stand straight, look forward, use a foot on the running belt "瓟" a few times, try to Relax; then stand on the running belt and exercise with it, about 10 minutes. After feeling the adaptation, slowly increase the speed to 3 to 5 km / h, and then maintain this speed for about 10 minutes. Finally, slowly lower the speed to stop the machine and slow down until the stop is about 8 minutes.
Slope mode: Adjust the slope. There are buttons on the treadmill to adjust the slope. After turning on the machine, you can choose the slope independently. However, it is not recommended for beginners to increase the slope. After some experience, the difficulty can be appropriately increased. For example, the Conlin KL1319 features 5-speed direct selection and 5-slope direct selection, which can be adjusted according to your needs.
4. Turn off the power of the treadmill:
It is best to turn off the power when the treadmill is not in use. The correct sequence for switching the power of the massage head is to cut the switch to the "OFF" position and then disconnect the power plug. Also, do not place carpets or any hands on the power cord, the treadmill is wet or deformed, and do not use when the plug power supply is damaged.
How to use the treadmill?
1. Change the sports equipment before running : Before running, it is best to change into sportswear, not to wear jeans, shoes and so on. It is recommended to use running shoes or fitness shoes. At the same time, do not stick foreign objects on the sole to avoid carrying foreign objects into the treadmill running belt and wear the running board and running belt. Clothes should be comfortable and suitable for sports. It is recommended to use cotton breathable sportswear.
2, warm up before the treadmill: before the treadmill should do warm-up activities, otherwise it is easy to cause strain on the thighs, calves. Pressing the leg, squatting, stretching the muscles, flexing and stretching the joints can increase the temperature of the muscles and make the muscles softer.
After running on the treadmill, start with a “dynamic†warm-up such as slow walking and jogging , and gradually increase the amount of exercise. This process is usually 10-15 minutes. In addition, the lower treadmill should also gradually slow down to avoid vertigo and fall.
3, the amount of exercise should be appropriate: the time and intensity of exercise on the treadmill should be based on the purpose of the exercise. If it is for the purpose of weight loss, exercise time should not be too short or too long, 40 minutes is appropriate, otherwise it is easy to physically overdraw.
4, do stretching exercises after running: running on the treadmill and running in the same field, after running to pay attention to do some leg stretching exercises, in order to prevent leg muscles, the more run the thicker, run the night with hot water The foot works better.
5, must abdomen chest: running is aerobic exercise, the whole body will participate in it, if you run with a chest arch back, or always hold the handle, not only can not get the effect of exercise, but also increase the pressure of the lumbar spine, After a long time, it will cause lumbar muscle strain. Therefore, when exercising on a treadmill, you must tighten your abdomen and tighten your lower back muscles.
6. Focus on concentration when running: Do something distracting when watching TV while running. Many newspaper friends like to watch TV when they are running, which will distract you and will be injured if you are not careful, especially those who are not familiar with treadmill operation and exercise intensity. If you feel bored, you can listen to some relaxing music while running. Studies have shown that fast-paced music can effectively improve the performance of sports and increase the fun of sports.
7, the speed should not be set too fast: the use of treadmills must first understand their own sports limits. If the physical strength can't keep up, and the set speed is very fast, it will fall easily. It is best to start with a low speed first to adapt to the process.
The above is what Xiaobian brought to you. How to use the treadmill correctly? How to use the treadmill? I believe that everyone has a basic understanding of how to use the treadmill after reading this article. If you want to know more about the decoration consultation, please click to enter the decoration knowledge channel .
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