While watching TV, you should exercise on the treadmill. At the same time, you should also protect yourself. Exercise is very important in our daily life. Many people like watching TV. We can combine watching TV with exercise. Let's share the treadmill exercise while watching TV.
Treadmill exercise while watching TV 1 Treadmill exercise burns body fat.
Aerobic exercise is the most effective way to effectively burn fat and increase muscle content. It is often said that aerobic exercise takes more than 20 minutes to be effective. Actually, it's not. Even if aerobic exercise lasts only 5 minutes, it can promote fat burning in the body. It only burns the fat in the blood at first, and it takes about 20 minutes for the body fat to dissolve into the blood and burn.
Aerobic exercise that can be easily carried out indoors is "treadmill exercise". According to the calculation, a person weighing 60 kilograms will consume about 324 kilocalories when doing "treadmill exercise" at 1 hour. As long as you put a treadmill at home, you can do sports like climbing stairs at home, which is not affected by the weather. Even if you do it at the same time with other things, you won't feel bored and you can decide your own exercise time freely.
Developing the habit of "treadmill exercise" can reduce muscle soreness after exercise and make you more willing to try other different types of exercise. When climbing stairs, you won't feel tired at once, but also improve your body's basic metabolic ability, improve constipation and promote intestinal peristalsis. At the same time, you can exercise psoas major and quadriceps femoris, and tighten the muscles of waist, back and buttocks.
Basic introduction of doing treadmill exercise while watching TV.
You don't need to spend special money to buy special pedals in the market. You can directly use sealant to bind old magazines into cuboids, as long as your feet can step on them at the same time. In addition, the height of the treadmill can be adjusted after actual use, taking into account your muscle ability and height. The height is suggested to be between 5 and 5-30cm, and the average person can use 10 ~ 15 cm.
Prepare supplies
Treadmill, towel, change clothes, replenish water during exercise, indoor sports shoes, yoga mat.
Treadmill exercise steps
1, just like climbing stairs, step on one foot first and then lift the hind foot.
2. After both feet stand on the pedal, step the first pulled foot backwards, and then put down the other foot to restore the original state.
3, develop the habit of 30 minutes to 1 hour every day, which can effectively burn calories and shape the body curve.
Note: When using the pedal, it should be placed on the floor, not on the bed, bathroom, stairs and other places. You can start from 20 minutes for the first time, and then gradually increase the time of "treadmill exercise". If you feel tired after doing it for a long time, you can do it several times a day. The most recommended time to do treadmill exercise is on an empty stomach before breakfast, but it is also necessary to avoid hypoglycemia and hypertension just after getting up. Suggest taking a rest after meals 1 hour.
Do treadmill exercise 2 MM while watching TV, and do exercises while watching TV.
Ready posture:
Sit on the sofa or chair, stretch your neck, hold your chest and abdomen, put your hands behind your body slightly, and look straight ahead.
Soften the curve of the head and neck.
Head up 4 beats to recover, head down 4 beats to recover. Be sure to feel the neck muscles stretched. A complete movement is completed as 1 group and 2-4 group.
Soften the curves of the chest and arms.
Action 1. Hands facing each other, push hard for 20 times, then keep this action, say 10 beat silently, and restore.
Action 2: Breathe evenly as shown in the figure, silently count 10 times, and restore. A complete action is completed as 1 group, and 2-3 groups are done.
Tighten the abdomen and narrow the waist.
Action 1, as shown in the figure, try to close the abdomen and take a deep breath at the same time, and recover after counting to 10;
Action 2: press the left hand on the back of the right hand, put it on the abdomen, and massage clockwise 10 times. A complete action is completed as 1 group, and 2-3 groups are done.
Tighten the inner thigh muscles and exercise the leg lines.
Action 1. Hook toes and extend toes 10 times, and turn inside and outside 10 times;
Action 2, legs crossed 10 times;
Action 3. Cross your legs and meditate on 4 beats: spread your legs, keep moving, and don't bend your knees. Count 4 beats silently and do it back and forth 8 times. A complete action is completed as 1 group, and 2-3 groups are done.
Prevent fat and exercise hips and crotch.
Action 1, as shown in the figure, tighten the buttocks, silently count 10 times; Then turn hip 10 turn counterclockwise and clockwise respectively;
Action 2, go back and forth, do it 20 times. A complete action is completed as 1 group and 1-2 group.