Correct running method of treadmill

1. There is a power-on button and a power-off button in the middle of the treadmill. If you want to use the treadmill, you must first press the start button, otherwise you need to press the shut down button.

If you need to have a rest, you can press the stop button on the screen.

3. The button on the left of the treadmill increases the slope, and the button on the right adjusts the speed. You can adjust the speed according to your own needs.

In fact, the use of the treadmill is very simple. As long as you master the skills summarized in the above small series, you can use the treadmill to exercise well, but you should also pay attention to safety when using it. Don't forget to stretch after exercise.

Don't eat on an empty stomach before training

Even at home, I can't run if I want to. Fasting exercise can easily lead to dizziness and sports anemia. Drink a glass of juice before exercise, peel a banana and put a glass of warm water next to it. Don't wait until you are thirsty. Replenish water in time and swallow with small mouth.

Air and humidity are very important.

The biggest consumption of running is oxygen, so indoor air circulation is very important. Usually, the humidifier can be turned on indoors. If it is foggy, it is recommended to open the air purifier indoors at the same time.

Pre-operation inspection

Remember to have a safety check before using the treadmill to see if the machine is placed smoothly and the table is dry. Stand on both sides of the treadmill before starting, and then put your feet on the treadmill table when the treadmill starts running.

warm up

Running directly after starting the machine is easy to cause muscle strain in the thigh and calf. You can walk on the treadmill for 10 minutes, and then do some simple stretching exercises, such as moving wrists and ankles, leg press, squatting, stretching muscles, flexing and stretching joints, raising muscle temperature, relaxing and softening, etc. About five minutes.

Step on the treadmill

Running sequence

The correct process of getting on the treadmill is to start with walking, walking slowly and jogging, start with dynamic warm-up and gradually increase the amount of exercise. 10~ 15 minutes is appropriate. The suggestion is to start with a walking speed of 4-6 km/h and gradually transition to running. Don't set the speed very high as soon as you come up, but step by step. When your body gets used to the current speed, turn it up again. If the speed is too fast to keep up with the pace, danger will come.

Tips: Fast walking can make more use of fat to supply energy, and the effect of reducing fat is very obvious.

Select the appropriate operation mode.

Many treadmills come with many modes, such as "fat reduction mode", "climbing mode" and "random mode". Pick a mode you like first, and you can manually set your own exclusive mode if you are personalized.

If your knees or joints are not very good, you can choose a treadmill with an adjustable shock absorption system for protection.

Concentrate on running

The most taboo of running is half-heartedness. Don't look around, be absent-minded, keep your balance at all times, don't run backwards or do all kinds of dangerous actions, not shoot action movies.

It is suggested that when choosing a treadmill, choose a big screen with clear screen to avoid running boring and you can see the exercise data at any time.

Listening to some relaxing music is a better choice. Some treadmills are equipped with a built-in sound system, which makes it more convenient to listen to music.