Simple Treadmill

 

Weighted low-speed lunge

 

Prepare a pair of dumbbells (not too heavy), reduce the speed of the treadmill to no more than half of the walking pace, and then start walking slowly.

 

Grab the dumbbells with both hands, take a big step forward with your right foot, lower your body to form a lunge, and keep your knees and toes in the same line; when you return to the starting position, immediately lift your left foot and step forward, lower your body to form a lunge, and repeat 10 to 15 lunges.

 

You can also do lunges without weight, placing your hands naturally on both sides of your body.

 

Back-to-back climbing arm curl

 

Stand on the fixed side strips on both sides of the running belt, raise the treadmill slope to the highest, and keep the speed at the level of low-speed lunge.

 

Grab the dumbbells, turn your back to the treadmill, and start walking backwards slowly.

 

When you are used to it, curl your right arm to lift the dumbbell, then put it back in place, one up and one down to form a set of completed movements, and repeat the above movements with your left hand.

 

Continue to climb the hill while walking backwards, and complete 10 to 15 sets of movements with your left and right hands in a cycle.

 

If necessary, you can also hold on to the treadmill handrails for balance.