The treadmill for home is the best way to lose weight is aerobic exercise. The most convenient and effective aerobic exercise is jogging, but many people can’t stick to it every time. They have to stop when they run out of breath for 10 minutes at most. In addition to your running posture is not right, it is very likely that your running speed has not been mastered well. The following 4 stages of jogging may help you.
Demonstration of correct running posture:
The head and neck should be relaxed, the legs should not be raised too high, and the waist should be upright naturally, and can be slightly bent forward. When swinging the arms, relax, take the shoulders as the axis, bend about 90 degrees, and land on the heels first.
Example of wrong running posture:
Running with an arched back can damage the thoracic and lumbar spine.
Example of wrong running posture:
Hold the handrails to detract from the exercise effect.
Step by step four stages of jogging
The first stage is a 10-minute warm-up and the process of waking up the muscles.
The adjustable speed is 4~7 km/h, and the gradient is 0. You can start with a 5-minute slow walk and gradually transition to a 5-minute brisk walk. The main purpose of stride and brisk walking is to make every muscle in the body participate in the movement through the large swing of the upper limbs and the movement of the thighs, and every nerve can quickly enter the movement state, mobilizing the motor function of the whole body organs.
The warm-up phase is a good opportunity to finish adjusting your pace, posture, and breathing. If you do it after accelerating, you’ll find that a high-speed treadmill can make your pace cramped and your breathing chaotic.
The second stage is a 20-minute jog to lengthen the calf.
Adjustable speed is 6-8 km/h, incline 0-10. If after entering the jogging stage, we still run on a treadmill with an incline of 0 degrees, the moment our feet land on the ground, it will cause a great impact on our kneecaps.
Many people will misunderstand that exercising on a treadmill with a slope will make the calf thicker. In fact, due to the slope, the calf muscles are stretched upward, which makes the calf longer.
The third stage is a 20-minute moderate-speed run to make the lower abdomen more stylish.
Adjustable speed is 8-10 km/h, incline 0-10. Medium-speed running is the stage of burning fat. When jogging, the glycogen stored in the body has been decomposed. If you continue to exercise a lot, you need to store fat in the body to replenish physical energy, so that you can achieve the purpose of burning fat.
It is necessary to keep the abdomen in a state of continuous contraction, which is very important for abdominal shaping.
The fourth stage is a 10-minute steady deceleration, from running at a moderate speed back to jogging, to shape small buttocks.
The speed can be adjusted in sequence to 8-6-3 km/h, and the gradient is 30-10-0 in sequence. It is necessary to gradually reduce the running speed to promote the rapid return of blood and reduce the burden on the heart.
For senior runners, the walking phase time can be increased according to the individual level, that is, from jogging to large walking. At this time, it is necessary to increase the slope to ensure the tension of the motor nerves and the movement of the muscles. Walking vigorously maximizes the stretch of the calf muscles and tightens and lifts the gluteal muscles.
Precautions before and after running
Before using the treadmill for home, check whether the placement is stable and whether the surface is dry, and wear running shoes with strong traction for sports equipment. When running, it is necessary to be in the middle of the running belt. It is easy to step on the base if it is too far forward, and it is easy to be thrown out if it is too far behind. When you get off the treadmill after training, be sure to wait for the surface to come to a complete stop.
Written by: FUJIREJA GROUP
The Exporter and Manufacturer of Fitness Equipments since 2003
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