Treadmill is mainly composed of running belt, pedal, turntable, movable seat, massager and electronic display. The following is the treadmill exercise method I introduced to you, hoping to help you.
Fitness method of multifunctional treadmill;
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 the back of waist, buttocks and calves. 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.
Matters needing attention in using treadmill
1, preheating
Warm-up before exercise is very important for everyone, which can effectively avoid our injuries. Therefore, warm-up activities should be done before going on the treadmill, otherwise it will easily cause muscle strain of thighs and calves. Leg press, squat, stretching muscles, flexion and extension joints can all increase the temperature of muscles and make them softer. Should I walk slowly or jog after getting on the treadmill? Dynamic? Warm up and gradually increase the amount of exercise. This process generally requires 10? 15 minutes is appropriate. In addition, when you get off the treadmill, you should also slow down gradually to avoid dizziness and fall.
2, the speed setting should be appropriate.
Another advantage of the treadmill is that it can adjust the speed that suits you. Therefore, before using the treadmill, you should know your exercise limit. If you can't keep up with your physical strength and set a fast speed, it's easy to fall down because you can't keep up with the rhythm. Novice? Frequently encountered problems.
3. Don't exercise too much.
Whether you exercise on the treadmill or not, don't overdo it. You must remember that exercise must be moderate and do what you can. The time and intensity of exercise on the treadmill depends on the purpose of exercise. Jogging for more than half an hour will consume fat, and jogging for more than 1 hour will consume protein. Therefore, if the purpose is to lose weight, the exercise time should not be too short or too long, and 40 minutes is appropriate, otherwise it is easy to overdraw physical strength and cause sports injuries.
4. Don't hold the handrail all the time.
It should also be reminded that running is aerobic exercise, and the whole body will participate in it. If you have a chest bow or hold the handle all the time, not only can you not exercise, but it will also increase the pressure on the lumbar spine and cause lumbar muscle strain for a long time. Therefore, when you exercise on the treadmill, you must tuck in your abdomen and chest and tighten your back muscles. But it also reminds runners with poor balance that they can hold the handrail properly!
5. Don't watch TV while running.
This will distract you, and you will get hurt if you are not careful, especially those who are not familiar with the operation of the treadmill and have high exercise intensity. If you are bored, you can listen to some relaxing music while running. Research shows that the music with bright rhythm can effectively improve the sports effect and increase the fun of sports.
6. Before each use, please check the treadmill correctly.
By watching and listening, check whether the belt is loose, whether the fasteners are firm, whether there is abnormal sound after starting, whether the power cord is worn or damaged, and whether there are other signs, so as to maintain the equipment in time. If you find the above situation, please contact the maintenance department in time.
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