Treadmill, weight loss, tricks, healthy weight loss, get up

Now the weather is hot outside, many people will choose to run in the gym, but most of the time, we don't know how to use the treadmill for effective exercise, how long to run, in several stages, only know that the treadmill is rolling The belt runs constantly, boring and silly. In fact, running exercise can not only play a good fitness and weight loss exercise, but more importantly, running can improve heart and lung function.

Let's go slowly for 5 minutes, then gradually transition to the state of striding fast, and the time for walking is also 5 minutes. The main purpose of the stride 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. Each nerve quickly enters the state of motion. There is a certain amount of joint fluid as a lubricant in the joints of the extremities. The large-span movement of the legs and the large swing of the upper limbs will strengthen the running-in of each joint of the limbs, so that the joint fluid can better lubricate. At the same time, you should also complete the adjustment of pace, posture and breathing in the warm-up phase. If you make adjustments after the acceleration starts, you will find that the high-speed running treadmill makes your pace cramped, breathing disorder, in this case maybe You can't hold on for a long time to stop running.

After about 10 minutes of warm-up, the body muscles are activated, and each nerve is in an excited state. Every cell is ready to go, waiting for a sweating pain. When jogging, you must increase the gradient of the treadmill to about 10 degrees. Many people will misunderstand that the exercise on the sloped treadmill will make the calf thick and the calf muscles will develop horizontally. In fact, on the contrary, due to the slope The reason is that the calf muscles are pulled up, not only will not make the calf thicker, but will make the calf become slender. We walk or jog every day on a graded treadmill. If you are still running on a treadmill with a slope of 0 degrees after entering the jogging phase, we will have a big impact on our knees when we land on our feet.

After accelerating step by step, it is time to enter the medium-speed running. The time and intensity of the medium-speed running should be guided by professional coaches. If the medium-speed running can last for more than 15 minutes, the goal of physical fitness can be achieved. At this stage, we must pay attention to maintain the balance of the body. Both hands bend the elbows to swing the arms back and forth between the waists to speed up the breathing rate. The breathing should be active, the abdominal muscles actively participate in the breathing, and the two eyes look straight ahead and the head is positive.

The medium-speed running is the stage of entering the burning fat. After the first 20 minutes of exercise, the glycogen stored in the body has been decomposed. At this time, continuing the large amount of exercise requires the accumulation of body fat in the body to achieve the purpose of consuming fat. It seems that it feels so fast that the fat penetrates from the skin of the abdomen, thighs and even the arm a little bit. At the same time, the abdomen that continues to abdomen from the beginning of running is very helpful for shaping the type of muscles in the abdomen, and the long-term adherence effect is obvious.

At the end, the running speed should be gradually reduced from 8 km/h to 6 km/h to 3 km/h, and the slope will gradually drop from 30° to 10° for about 10 minutes. The rapid decrease in speed will allow the muscles to relax immediately. Sudden relaxation can only temporarily relieve fatigue. After an instant relief, the body's soreness will make your muscles become dead. This is guaranteed by the slope. The tension of the motor nerves and the movement of the muscles. At the same time, walking on the slope of 30° can also maximize the stretching of the calf muscles and the ribs on the calves, while the hip muscles also involuntarily follow the rolling of the running belt. Tighten and improve.

As 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 slightly controlled limbs, stretching the front and back muscles and ligaments of the lower back and thighs. Good for the health protection and health of the heart.