The correct running posture of the treadmill I believe that many runners will choose to run on the indoor treadmill in the cold winter, but we also need to pay attention to the running posture. So do you know the correct running posture for running on the treadmill? Let's take a look at the correct running posture of treadmill running!
Correct running posture for treadmill running 1 Keep your back straight and your upper body in a line.
Some people are used to running with their chests out. When the body's center of gravity leans forward, it will increase the pressure on the lumbar spine and cause lumbar strain for a long time. Keep your head, neck and back in a straight line, keep your eyes straight ahead, and don't look down or glance back and forth, which determines the efficiency of your running.
In addition, when running to the ground, the impact force of the impact is almost five times of the weight. If the center of gravity leans forward, it will bring greater impact to the joints of legs and feet, which will cause discomfort over time. Therefore, when you exercise on the treadmill, you must tuck in your abdomen and chest and tighten your back muscles.
Relax your shoulders and swing your arms back and forth, not left and right.
Although running is the exercise of the lower body, the movement of the arm is not dispensable, and the back and forth swing of the arm can give you the motivation to move forward. Incorrect swing arm can also cause discomfort. The best posture is to relax your shoulders, droop naturally, and bend your arms slightly naturally. Don't swing your arms left and right. This will cause your center of gravity to swing from side to side, which will adversely affect your knee joint. When exercising on the treadmill, swing your arms back and forth. When you are tired from running, be careful not to shrug your shoulders. You can shake your shoulders and relax.
Keep your feet on the ground correctly, and don't touch the ground directly.
Some people make a particularly loud noise when running on the treadmill, probably landing directly on the ground with their soles. The direct impact of the sole of the foot on the ground will be great, without buffering, and the reaction force from the ground to the human body will be transmitted to the spine and brain through the bones, which is also the reason why some people feel uncomfortable after exercising on the treadmill.
We should land between the heel and the foot, then roll the sole forward quickly, and then leave the ground with the forefoot. Don't make your feet too loud when you land, but be light and elastic.
Don't look back while running.
When using the treadmill, it is very unsafe to turn around, and it is easy to lose balance and fall. When family and friends call you, don't turn around in a hurry. You should stop the treadmill first. In the gym, I saw many people turn around and the situation was very bad.
Don't answer the phone while running.
At present, mobile phones are basically carried around, but it is best to go into battle lightly when doing treadmill exercise. Don't answer the phone immediately, even if you have your mobile phone with you, because your attention will be distracted and it's not safe when you make a phone call.
Don't use handrails too much.
The handrail of the treadmill was originally designed for safety and balance, but it is not a crutch when running. Excessive use of handrails often leads to hunchback and shoulder kicking, which keeps you away from the correct running posture and is very bad for your health.
The correct running posture of running on the treadmill is 2 1, and the training method-go!
Adjust the speed to 3-5 and preheat for 4-5 minutes. After the warm-up, adjust the speed to 6-8kpH (that is, the speed at which we usually walk). It is recommended to spend another 20-30 minutes each time, which will probably consume 250-300 calories.
What's the good of walking?
The first point is suitable for obese friends, which can greatly reduce the pressure on our knees compared with running.
The second point is relative running. Fast walking can better control our heart rate in the reburning interval, that is, the heart rate of 130 ~ 150 pairs per minute.
The third point is that it is less intense than running, so it can last longer.
2. The second training method-variable speed running
Similarly, let's turn on the treadmill and adjust the speed to 4 first. This method does not need to adjust the slope. Do a minute of warm-up exercise. After the warm-up, we set the speed to 6 ~ 8 for jogging for 30 seconds, and then set the speed to 10 ~ 14 for sprinting for 30 seconds. After riding for four rounds, we can jog for two minutes at the speed of 4, and then continue. Because the intensity of variable speed running is relatively high, the whole training time can be controlled at 15 minutes.
What are the benefits of variable speed running?
The first point: it can strengthen our cardiopulmonary function to a greater extent.
The second point: variable speed running can make us refresh faster and form metabolism, and the continuous fat burning can reach 24 ~ 48 hours.
This training method is more inclined to hiit continuous fat burning training, and more inclined to small partners with a certain sports foundation.
Suspension shock absorption-this treadmill has five silica gel shock absorption columns on the left and right sides to support the running board suspended in the air. There is no direct contact between the running board and the running board skeleton, and it can realize self-adaptation even on uneven ground. And better alleviate the impact and vibration of the ground and the treadmill, and run more comfortably.
Sports and entertainment!
What attracts me most is 23. The 8-inch 1080p high-definition touch screen is simply an enlarged version of the ipad, which can not only satisfy us to watch all kinds of movie and television content while running, but also stay in all kinds of entertainment apps, all kinds of somatosensory games and experience the experience of sports, so that sports are not boring.
Professional sports scene
The design of this treadmill also provides professional sports scenes in the app, such as yoga (the treadmill has a unique form of yoga) and fighting (a unique form of fighting). Every night, there is a coach to give lectures on the spot. Just follow the coach at home. You can also visit the stadium at any time, interact with the coach and provide personalized fitness services.
Sports socialization
FitOS system recommends like-minded runners for you based on geographical location and trajectory. You can also make friends with people you are interested in, chat with them and share your sports experience.