The average girl runs on a treadmill, and the speed of 8km/h is enough. Of course, some people think it is a little fast, and they can also adjust it to 7.5km/h, which can be anywhere between these two speeds. Of course, this is the speed when jogging at a constant speed. We can usually prepare for 40 minutes before running. First, we warm up with a brisk walk for 5 minutes, then jog at a constant speed for 30 minutes, and then continue walking for 5 minutes. This speed arrangement is also more in line with the physical strength and structure of the human body.
2 girls' gym equipment runs to the gym for 40 minutes at variable speed. The first step we need to do is naturally running, because running is also the most efficient exercise to burn fat, and it is best to run at variable speed. Variable speed running is actually divided into several stages. First, we need to warm up with a brisk walk for 8 minutes, and then start running at a variable speed. Variable speed running means changing speed every minute. In one minute, the first 30 seconds are 7.5 km/h, the middle 20 seconds are1/km/h, and the last 10 seconds is the fastest14 km/h. This kind of variable speed running has a very good fat burning effect.
Pull after running. Pulling your arms and legs after running can reduce the accumulation of lactic acid and avoid the pain and weakness of your arms and legs the next day. There are many things to stretch in the equipment area of the gym. We can stretch our legs one by one. Generally, you can do three groups for the first exercise, each group 10 times. Then stretch your arms and legs, too; The most important thing is the stretching of the whole body. In fact, we don't recommend doing sit-ups, because most girls use neck strength when doing sit-ups, which is actually bad for cervical vertebrae.
After skillfully using dumbbells for shaping and stretching, you can also do some shaping exercises, such as using dumbbells. Use a smaller dumbbell, in fact, generally 2kg on one side, of course, you can also choose according to your own physique. Skillful use of dumbbells to shape is not a simple strength training. Generally, it can achieve good shaping effect by combining gymnastics or simple stretching exercises.
3 How to lose weight by running on the treadmill? Warm up 10 minute, walk slowly for 5 minutes before entering the state of exercise, and then gradually transition to the state of striding, and the walking time is also 5 minutes. In the process of striding, the main purpose is to let every muscle of the body participate in the movement through the large swing of the upper limbs and the movement of the thighs, and every nerve quickly enters the state of movement. At the same time, it is also necessary to complete the adjustment of pace, posture and breathing in the warm-up stage.
Jogging for 20 minutes can activate every muscle. After warm-up 10 minutes, the body muscles are activated and every nerve is in an excited state. When jogging, the slope of the treadmill must be increased to about 10. Many people will misunderstand that exercising on a sloping treadmill will make the calf thicker and the calf muscles develop horizontally. In fact, on the contrary, due to the slope, the calf muscles are pulled up, which will not make the calf thicker, but will make the calf thinner. If we still run on a treadmill with a slope of 0 after entering the jogging stage, it will have a great impact on our knees and patella when we land on our feet after flying.
After running for 20 minutes, burning a lot of fat accelerates step by step. It's time to run at a medium speed. The time and intensity of middle-speed running should be guided by professional coaches. If you can keep running for more than 15 minutes, you can achieve the goal of fitness. At this stage, we must pay attention to keeping the body balanced, with elbows bent at the waist, arms swinging back and forth, breathing faster, active breathing, abdominal muscles actively participating in breathing, eyes looking straight ahead and head straight.
Middle-speed running is the fat burning stage. After 20 minutes of exercise, the glycogen stored in the body has been decomposed. At this time, continuing to do a lot of exercise requires the accumulated fat in the body to supplement physical fitness and achieve the purpose of burning fat. At the same time, the continuous abdominal contraction from running is very helpful for shaping abdominal muscles, and the long-term persistence effect is obvious.
Slow down smoothly 10 minute. At the end of physical relaxation, the running speed will gradually decrease, from 8 km/h to 6 km/h, and then to 3 km/h, and the slope will gradually decrease from 30 to 10, about 10 minutes. A sharp decrease in speed will immediately relax the muscles of the whole body, and sudden relaxation can only temporarily relieve fatigue. After an instant relief, the whole body aches and pains will make your muscles lifeless. At this time, the tension of motor nerves and muscles should be ensured by increasing the slope. At the same time, walking on the slope of 30 can also stretch the calf muscles and tendons to the maximum extent, and the hip muscles can be tightened and improved involuntarily with the rolling of the running belt.