1, running
It can consume energy, improve heart and lung skills, accelerate blood circulation and achieve the purpose of losing weight, mainly to exercise leg muscles.
Action essentials
The speed should be from slow to fast. When running, the shoulders are naturally relaxed, the abdomen is closed, the chest is lifted, the upper body is kept upright or slightly forward, and the thighs drive the calves to swing forward naturally.
The sole of the foot touches the ground with the heel first, and then touches the ground with the forefoot. The rhythm of breathing should be even when running, and try to control 3~4 steps to take a deep breath. The difference between electric running and mechanical running is whether there is a calf lying on the ground.
Step 2 sit-ups
It mainly exercises the muscles of the abdomen and lower back, and can also protect the abdominal cavity and lose weight healthily.
Action essentials
When preparing, hook your feet on the fixed bar, and the thigh and calf form an included angle of about 100 degrees, and lie on the treadmill. You can put your hands on your thighs, behind your head, or cross your arms on your chest, or hold your ears with your hands and fold them inward.
At the beginning, the abdomen forcibly lifts the upper body, and the included angle between the trunk and the treadmill plane is 15~45 degrees. When the trunk is lifted, it should be fast, and when it falls, it should be slow. Adjust your breathing. Exhale when the trunk is lifted and inhale when it is lowered.
In addition, you can also do some static exercises, that is, the torso of the body forms an angle of 30 degrees with the treadmill, so as to measure the standard of practice by the length of time to maintain such a posture. Doing static exercises for a long time is particularly effective.
3. Rowing
Mainly exercise abdominal, back, hands, shoulders and other muscles to improve coordination.
Action essentials
When preparing, sit upright on the cushion with your feet on the pedal (it is best to fix your feet on the pedal with bandages). Bend your legs and hold the handle with both hands.
At the beginning, kick slowly and forcefully, lean forward slightly and pull your arms forward at the same time. After the action reaches a certain level, return to the preparation posture, and so on. Pay attention to the coordination of upper limbs, lower limbs and trunk, and the movements should be natural and smooth.
4. Static cycle
Mainly exercise big feet and abdominal muscles.
Action essentials
Sit on the cushion first, fix your feet on the pedal with a fixing belt, and use your hands alternately. Like a cyclist on the road. Pay attention to the uniform exertion of your legs, with your knees facing straight ahead, and adjust the distance between your body and the pedal.
5. Waist twisting exercises
Mainly to exercise the waist. Grasp the handrail with both hands, stand with your feet on the twisted waist plate, keep your upper body upright, keep your shoulders still, and use your waist strength to drive your hips and lower limbs to rotate left and right. The greater the rotation range, the better, but be careful not to sprain it. In addition, twisting the lumbar intervertebral disc can also stretch the shoulder joint and latissimus dorsi.
Action essentials
The preparation posture is the same as above, but you should grasp the handrail and twist the trunk and lower limbs as a whole from left to right, so that one side of the muscles and joints feel tight and then switch to the other side, and so on.
6. 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
Take the massage belt and put it on the parts that need to relax or reduce fat and beautify the body, such as neck, shoulders, upper arms, forearms, waist, abdomen, buttocks, thighs and calves for massage.
Adjustment method of running belt of multifunctional treadmill
1. The left and right rear adjusting box fixing adjusting bolts are fastening bolts for adjusting the tightness and deviation of the running belt, and are the core components of the whole treadmill adjustment mode. Adjustment method.
After the treadmill is used for a period of time, the running belt will stretch slightly, and when running, it feels that the running belt is slipping, indicating that the running belt is loose. At this time, it is necessary to tighten the rear cover fastening adjustment bolt. Take the circumference of 1/4 as the standard, and tighten the rear cover fastening bolt at both sides at the same time until the belt does not slip.
2. During running, it is found that the running belt is biased to one side. First of all, consider whether there is artificial deviation. If so, immediately adjust your feet and hands to exert force evenly, and people run in the middle.
Maintenance method of multifunctional treadmill
1. Clean the dust under the fuselage and fuselage regularly. It is recommended to gently wipe with a soft cotton cloth. Do not use acidic cleaners.
2. Regularly check whether there are foreign bodies between the running belt and the running board; Such as nasal spray glue, small life and so on. If foreign objects are invented, they should be removed immediately.
3. It is suggested to put a special sports mat under the treadmill; On the one hand, it can eliminate the noise during running and protect the floor, on the other hand, it can effectively prevent dust and foreign objects from entering the electrical cabinet or between the running belt and the running board.
4. Regularly check the tightness of the running belt for signs of deviation.
5. Regularly check the emergency braking effect of the treadmill to ensure safety and effectiveness.
6. Apply silicone oil between the running belt and the running board regularly; Make sure the running belt runs smoothly.