With the serious air pollution, many people move the exercise space indoors, so the gym has become the choice of many people. When going to the gym, most people will choose to use a treadmill for exercise. In addition to simple operation, it is because the exercise such as running can exercise the whole body at the same time. Therefore, people who go to the gym to work out will see many people surrounding the treadmill. However, many people experience discomfort in the lumbar spine, knees, and ankles and joints after exercising on the treadmill. This is because people ignore the correct posture of using the treadmill.
With chest arch
It's basic common sense that the fitness method is wrong and it hurts the body without effect. So we should first learn how to use the gym's fitness equipment properly when exercising. Today I will tell you the correct posture of the gym treadmill exercise.
Some people are accustomed to running with their chest and back, and leaning forward will increase the pressure on the lumbar spine, which will cause lumbar strain over time. In addition, the impact of the shock drop when running to the ground brings about five times the weight of the human foot, and the forward tilt of the center of gravity will bring greater impact to the legs and foot joints, and discomfort will occur over time.
Therefore, when exercising on the treadmill in the gym, you must tighten your abdomen and chest and tighten your lower back muscles.
Improper arm swing
When running on the treadmill in the gym, if the swing arm is not correct, it will cause discomfort. Do not swing the arm left and right. This will cause the center of gravity to swing left and right, which will adversely affect the knee.
The landing sound is too loud
Running in the gym, you will hear some people have a particularly loud running sound, which is most likely that he fell directly to the ground with his feet. The direct reaction of the feet to the human body through the bones to the spine and brain through the bones is why some people feel uncomfortable after exercising on a treadmill. Should follow the arc transition from the heel to the sole of the foot, landing as gently as possible.
Ignore running intensity
Exercise intensity must choose the one that suits you. Heart rate can usually be detected on a gym treadmill. Generally, follow the cassette formula to calculate the target heart rate, that is, the target heart rate = [(220-age)-static heart rate] × (50%-70%)% + static heart rate, the static heart rate is the pulse pulse of a person in a calm state Times. Exceeding the target heart rate requires adjustment of exercise intensity, otherwise it will cause some sports injuries.
In addition, pay attention to breathing adjustment and timely rehydration, for example, three steps, one breath, three steps, one breath; during exercise, drink 10 to 16 degrees of boiling water, pure water or electrolyte drinks, which is good for heart health.
There are many benefits to going to the gym, both to avoid the interference of weather factors and to devote yourself to exercise. However, the gym is indoor fitness, after all, relying on fitness equipment to complete fitness goals, which means that fitness people need to master the use of various fitness equipment and methods to avoid unnecessary injuries. Gym treadmills are commonly used by many bodybuilders. They also need a certain understanding of the use of treadmills and running postures to make better use of treadmills. Therefore, the running postures of some treadmills are summarized only for everyone The gym is more active.