Now, in order to exercise, many people have treadmills in their homes. It is a new topic to use treadmills to lose weight. The answer is yes, as long as you have mastered the right way to lose weight on a treadmill. Next, Xiao Bian introduced the method to everyone.
First, warm up before running on a treadmill
Warm-up exercises should be done before the treadmill, otherwise it is very easy to cause strain on the thigh and calf muscles. Leg compressions, squats, stretching muscles, flexion and extension joints can increase muscle temperature and make muscles more supple. After starting the treadmill, you should start with a "dynamic" warm-up such as walking slowly and jogging, and gradually increase the amount of exercise. This process is usually 10-15 minutes. In addition, the speed should be gradually reduced when the treadmill is down, so as to avoid vertigo and fall.
Second, speed should not be set too fast
Use treadmills to first understand your own exercise limits. If you can't keep up with your strength and set the speed quickly, it's easy to fall.
Third, the amount of exercise should be appropriate
The time and intensity of exercise on a treadmill depends on the purpose of the exercise. If the purpose is to lose weight, exercise time should not be too short and not too long, 40 minutes is appropriate, otherwise it is easy to overstretch.
Fourth, be sure to abdomen chest, tighten the lower back muscles
Also need to be reminded is that running is aerobic exercise, the body will participate in it, if you hold the chest with your back when running, or have been holding the handle, not only will not achieve the effect of exercise, but also increase the pressure on the lumbar spine, a long time Will cause lumbar muscle strain. Therefore, when exercising on a treadmill, be sure to abdomen and chest, tighten the lower back muscles.
Fifth, to concentrate on using the treadmill
Watching television and Other distractions while running. Many newspaper lovers like to watch TV while running. This will distract you and cause injuries if you accidentally touch them, especially those who are unfamiliar with treadmill operation and exercise intensity. If you feel boring, you can listen to some relaxing music while running. Studies have shown that fast-paced music can effectively improve the sports effect and increase the fun of sports.
Six, in the home treadmill also wear shoes
Many newspaper friends now have a treadmill at home. However, if the barefoot runs, the vibration of the treadmill will cause unnecessary injuries to the leg joints. To make the soles of the feet sweat, it is easier to slip; although wearing a pair of thick socks can play a certain shock absorption effect, but after all, socks Without the elasticity of sports soles, the role of sports shoes cannot be replaced. Therefore, in the treadmill exercise, it is best to wear double jogging shoes, jogging shoes lighter than ordinary shoes, shoe soles are relatively soft, suitable for use on a treadmill. If not, ordinary sports shoes can also be used, but to choose a lighter one, the foundation should not be too thick.
Did you master the above six methods for using a treadmill?
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