The multifunctional treadmill comes with a sit-up support, which is mainly used to exercise the muscles of the abdomen and lower back, and plays a role in healthy weight loss;
Action essentials: Lie flat on the treadmill and hook your feet on the fixed bar. The thigh and calf form an included angle of about 100 degrees. Your hands can be placed on your thighs or on the back of your head, or crossed on your chest. At the beginning of the exercise, the abdomen forcibly lifts the upper body, and the trunk moves at an included angle of 15-45 degrees with the treadmill plane. Pay attention to the speed of trunk lifting, slow down when lying flat, and adjust your breathing. Exhale when the upper body is lifted, and inhale when lying down.
Step 2 run
The most basic function of the treadmill, regular exercise on the treadmill can burn calories, improve the heart and lungs, accelerate blood circulation and lose weight! ! Mainly to exercise the muscle groups of the legs.
Action essentials: mastering the action essentials on the treadmill can get twice the result with half the effort; When exercising, the running speed should be from slow to fast. When running, the shoulders should be relaxed naturally, and the abdomen should be closed and the chest should be lifted. The upper body should stand upright or lean forward slightly, and the thighs drive the calves to run forward naturally. Then pay attention to the foot landing, and the heel should land first and then transition to the forefoot. Breathe evenly when running, and it is best to finish breathing once after running for 3-4 steps.
Twist the waist
Multifunctional running comes with a twisted waist board. You often exercise on the twisted waist board, which can fully exercise your waist, chest and legs, and has the effects of slimming waist, beautifying legs and lowering blood fat.
Action essentials: grab the handrail of the treadmill with both hands and stand on the waist twisting board with both feet. Keep your upper body straight and your shoulders still. When exercising, use the strength of the waist to drive the hips and lower limbs to twist left and right. At this time, the greater the rotation, the better, but be careful not to sprain;
Step 4 row a boat
Regular rowing exercises can exercise the muscles of hands, legs, waist and other parts, effectively exercise and stretch muscle groups, especially back exercises, and can also relieve symptoms such as low back pain;
Action essentials: make the following preparations: sit up straight on the cushion, put your feet on the pedal, and it is best to find a bandage to fix your feet on the pedal; Bend your legs and hold the handle with both hands; When you start exercising, pay attention to your legs slowly and forcefully, and keep your body slightly forward. At the same time, you should stretch your arms forward and pull your body forward. After you do a certain degree of action, you can return to the above preparation posture and practice again and again!
5. Massage practice
Mainly to exercise and relax the muscles from the neck to the calf, but also play a role in skin care and slimming;
Action essentials: put the massage belt on the parts that need to be relaxed or degreased, such as neck, shoulders, upper arms, waist, abdomen, legs and other parts for massage ~ ~ ~
How to use the multifunctional treadmill?
The multifunctional treadmill is mainly composed of running belt, pedal, turntable, movable seat, massager and electronic display. Cranks with hydraulic cylinders are installed on both sides of the running belt as damping. The movable seat can move on the sliding shaft, and the angle of the chair back can be adjusted vertically, obliquely or horizontally. At 1998 National Sporting Goods Expo, we saw 2-function treadmills, 7-function treadmills, 12-function treadmills, 15-function treadmills, 16-function treadmills and 38, 39-function folding treadmills.
1. Operation
Operation method: Pull out the bolt and remove the movable seat and turntable bracket.
Action essentials: Grasp the handrail with both hands, lean forward slightly, alternate your legs forward, and practice running or walking on the running belt. Take control of your stride and stride frequency. You'd better wear sports shoes to avoid hurting your feet.
Efficacy: Enhance leg strength and joint flexibility of lower limbs, and improve human cardiopulmonary function.
jump
Operation method: same as above.
Action essentials: Hold the handrail with both hands, jump on the ground, bend your knees with your front legs as far as possible, and bend your back legs upward at about 90 degrees to your thighs. Legs alternate back and forth.
Efficacy: Enhance the muscle strength and jumping ability of legs, arms and shoulders.
pull-up
Operation method: same as above.
Action essentials: Lie on your back on the running belt, straighten your legs together, and grab the handrail with both hands; then bend your arms and do pull-ups. Slowly keep your arms straight and your torso must not bend.
Efficacy: Enhance the muscle strength of arms, shoulders and chest.
face round
Operation method: put the turntable bracket flat on the running belt.
Action essentials: put your feet together, stand upright on the rotating plate, and hold the handrail or akimbo with both hands; Then use the waist strength to drive the body to rotate to the limit.
Efficacy: Enhance the strength of waist and abdomen and improve the flexibility of spine.
5. local massage
Operation method: same as above.
Action essentials: Stand on the rotating disc or on the ground, and put the massage belt on the parts that need massage, such as waist, buttocks and the back of calf (Figure 5). Start the switch of the massager, and you can use the massage belt for vibration massage. Massage is usually arranged after practice, with the purpose of relaxing muscles and eliminating fatigue. For middle-aged and elderly people with little exercise, if you massage the whole body regularly, you can not only get passive whole-body exercise, but also prevent and slow down arteriosclerosis.
Efficacy: relax muscles, eliminate fatigue and promote blood circulation.