1. Warm up first.
1. Warm up by walking easily for 10 minutes;
2. Set the slope of the treadmill to a challenging level, starting from 4-6%, and run for 2 minutes at each gradient at your pace;
3. Take a 2-minute break in the middle and recover by walking on flat ground.
Repeat 5-10 times according to your fitness level, and finally relax your body by walking easily for 5-10 minutes.
If you want to prepare for a race with a lot of downhill or a mountain run with a high frequency of ups and downs, you may need a more advanced treadmill that can generate positive and negative slopes.
"Four taboos of running posture" These actions = knee killer!
Looking back/answering the phone while running
Dangerous truth: The center of gravity of the body is offset, and 90% of treadmill falls occur because of this!
Correct advice: Press the "emergency brake button" first in an emergency, and the mobile phone can be placed in the storage slot to turn on the hands-free function.
Over-reliance on handrails
Counter-common sense warning: Running while holding the handrail will reduce fat burning efficiency by 40%!
Scientific posture: bend your elbows slightly and swing naturally, imagine that there is a rope in front of you pulling your head.
Running backwards/sideways
Gym owner's advice: This type of Internet celebrity action requires professional equipment, and home machines are very likely to get caught in the track!
Forced exercise with injuries
Orthopedic doctors remind: Using a treadmill during the onset of arthritis/lumbar spondylosis may aggravate the injury!
Alternatives: Recommend elliptical machines or water rehabilitation training.
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