Using treadmills to lose weight, how to achieve the best results

Using a treadmill to lose weight, how to achieve the best results: Running exercise not only can play a good fitness exercise to lose weight, but more importantly, running can improve heart and lung function. However, many times when we run in the gym we only know that the belt running with the treadmill is running, boring and silly. In fact, the gym runs in several stages.

1, first go slowly for 5 minutes, then gradually transition to a big stride fast state, brisk walking time is 5 minutes. The main purpose of the brisk walk is to make every muscle of the body participate in the movement through the large swing of the upper limbs and the movement of the thighs, and each nerve quickly enters into the movement state. In the joints of the four limbs, there will be a certain amount of joint fluid as a lubricant. The large-span movement of the legs and the swinging upper limbs will strengthen the running-in of each joint of the four limbs, so that the joint fluid can perform better lubrication. At the same time, you also need to complete the warm-up phase to adjust your pace, posture, and breathing. If you make adjustments after the acceleration starts, you will find that high-speed running treadmills make your steps cramped and breathing disorder. In this case maybe You can't hold off running for a long time.

2, after about 10 minutes of warm-up, activated the body muscles, each nerve is in an excited state, each cell is ready to wait, waiting for a sweat. When jogging, you must increase the slope of the treadmill to about 10 degrees. Many people will misunderstand that the movement on a treadmill with a gradient will make the calf thick and the calf muscle will develop laterally. In fact, on the contrary, due to the slope For reasons, the calf muscles are pulled upwards, not only will not make the calf thicker, but will make the calf longer.

3. The best example is the sister of Sichuan. If you have female friends from Sichuan, you will find that regardless of their upper body shape, their legs are thin and long, solid and mellow. This is the source. Wherever they live, there are mountain paths everywhere, just as we are walking or jogging on a treadmill every day. If you are still running on a treadmill with a gradient of 0 degrees after entering the jogging phase, we will have a great impact on your knees' shins when we land on both feet and vacate.

4. After accelerating step by step, now is the time to enter the middle speed run. The time and intensity of medium speed running should be guided by professional coaches. If you can insist on running at a speed of 15 minutes or more, you can achieve the goal of physical fitness. This stage must pay attention to maintain the balance of the body, two hands and elbows to swing arm before and after the waist, speed up the breathing frequency, breathing should take the initiative, abdominal muscles actively participate in breathing, eyes straight ahead, head.

5, medium-speed running is to enter the stage of burning fat, after the first 20 minutes of exercise, the body's stored glycogen has been degraded, at this time to continue large-scale exercise will need to hoard in the body's fat to add physical fitness, to consume fat The purpose seems to feel how carefree the fat penetrates from the abdomen, thighs, and even arm skin. At the same time, the continuous abdomen state of the abdomen from the start of running is very helpful for shaping the abdominal muscles, and it has a long-term effect.

The end part should gradually reduce the running speed. From 8km/h to 6km/h to 3km/h, the slope slowly decreases from 30° to 10° for 10 minutes. The rapid decrease in speed will immediately relax the whole body muscles. Sudden relaxation can only temporarily relieve fatigue, and after an instant relief, the whole body's soreness will make your muscles become lifeless, and this time we must ensure that the slope will increase. The stress of the motor nerves and the movement of the muscles. At the same time, walking on a steep slope of 30° can also stretch the calf muscles and calves on the calf to the maximum, while the hip muscles also involuntarily roll with the running belt. Tighten and improve.

When the slope slowly decreases and the speed slows down, the body gradually relaxes. After that, it is best to relax the joints and large muscle groups, such as shaking the limbs with slight control, stretching the back and front muscles and ligaments of the lower back and thighs. It is good for heart health protection and health. Recommended reading "2017 the most cost-effective home treadmill evaluation 4" article.

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