1, manual slope adjustment function.
Generally, it is realized by supporting feet under the tail of the treadmill. The support feet of treadmills are often movable supports with 2~3 positioning holes. When bolts are inserted into different positioning holes, the height of the supporting feet will be different, and the inclination angle of the running platform will also change.
2. Electric slope adjustment function.
This is automatic adjustment by using the motor at the front end of the treadmill. We only need to use the "Slope+"and "Slope-"buttons on the operation panel to realize this function. However, I would like to remind you that the slope of most treadmills is not equal to the angle of the treadmill slope.
If you don't have these two types of machines, it only means that your treadmill has no slope adjustment. Set the treadmill slope to 4% and run fast or fast at "second class" intensity 1 min. Then reduce the slope to 2% and run fast or fast at "first-class" intensity 1 min. Raise the slope to 5% again, run or walk for 5 minutes at "Grade II" intensity, then lower it to 2% and relax 1 minute.
Cycle like this until the slope of 10% is reached, and finally relax at the slope of 2% for 5 minutes. When your physical fitness has improved and you need to increase your strength, accelerate rather than slope. This exercise is very effective in strengthening the strength of lower limbs and improving the muscle lines of lower limbs.
Extended data:
1, rational use of slope adjustment function on treadmill.
Almost all treadmills have the function of slope adjustment, which adds new fun for users to run on treadmills, but many runners think that this slope adjustment is no different from running peacefully. This view is wrong, in fact, there are still differences between the two.
According to the expert's experimental results, when our slope adjustment increases by 5 degrees, the heartbeat will increase by 10- 15 times per minute, which shows that adjusting the slope can effectively increase the intensity of muscle running. But at this time you need to be careful not to exceed 80% of your total heart rate. In addition, striding at medium speed with gradient can also achieve good hip lifting effect.
2. Don't jog on the treadmill at the speed of walking.
When running on the treadmill, if it is the speed of walking, then walk for exercise. Remember not to jog at this time, and pay attention to the swing of elbow joint when walking. Another thing to note is that when you exercise on the treadmill, when you run at a speed less than 5km, your heart rate can't meet the standard of running, and your calorie consumption is not enough, so it is not easy to achieve the effect of our treadmill exercise. This needs attention.
3. Don't run on the treadmill.
The speed of jogging is about 6-8km, which is also the best speed for jogging. In this speed range, you jog on the treadmill. Although the speed is not fast, it is very effective, which is also the speed that most treadmill runners like. But remember, don't exercise with small strides, because small strides make your heart rate drop, and the calories we consume are not enough to achieve the exercise effect.
References:
Baidu encyclopedia: treadmill