1. Warm up for 10 minutes and enter the exercise state
First walk slowly for 5 minutes, then gradually transition to the state of stride and brisk walking, and the brisk walking time is also 5 minutes. The main purpose of striding 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 thigh, and every nerve will quickly enter the movement state. At the same time, the warm-up phase is also a good opportunity to adjust your pace, posture and breathing.
2. Jog for 20 minutes to activate every muscle
After about 10 minutes of warm-up, the muscles of the body are activated, and every nerve is in a state of excitement. When jogging, the slope of the treadmill must be adjusted to about 10°. Many people misunderstand that exercising on a treadmill with a slope will make the calf thicker and the calf muscles will develop laterally. In fact, on the contrary, due to the slope. The reason is that the calf muscles are stretched upwards, which not only will not make the calf thicker, but will make the calf longer. If after entering the jogging phase, we still run on a treadmill with an incline of 0°, the moment our feet land on the ground, we will have a great impact on our kneecaps.
3. Run at a moderate speed for 20 minutes to burn a lot of fat
After accelerating step by step, it is time to start running at a moderate speed. The time and intensity of running at a moderate speed should be guided by a professional coach. If you can run at a moderate speed for more than 15 minutes, you can fully achieve the purpose of strengthening your body. At this stage, we must pay attention to maintaining the balance of the body, bend the elbows with both hands and swing the arms back and forth between the waist, speed up the breathing rate, take the initiative to breathe, the abdominal muscles take the initiative to participate in the breathing, the eyes look straight ahead, and the head is straight.
Moderate running is the stage of burning fat. After the first 20 minutes of exercise, the glycogen stored in the body has been decomposed. If you continue to exercise at this time, you need to store fat in the body to replenish physical energy and achieve the purpose of consuming fat. . At the same time, the continuous abdomen state from the beginning of running is very helpful for shaping the abdominal muscles, and the long-term adherence effect is obvious.
4. Slow down steadily for 10 minutes, the body gradually relaxes
At the end part, the running speed should be gradually reduced, from 8 km/h to 6 km/h, and then to 3 km/h, and the gradient should be slowly reduced from 30° to 10° for about 10 minutes. The rapid reduction in speed will make the muscles of the whole body relax immediately. The sudden relaxation can only temporarily relieve fatigue. After the instant relief, the soreness of the whole body will make your muscles become lifeless. At this time, it is necessary to increase the slope to ensure that The tension of the motor nerves and the movement of the muscles, at the same time, walking on a slope of 30° can also stretch the calf muscles and the tendons on the calf to the maximum extent, and the buttocks muscles are also involuntarily with the rolling of the running belt. Tighten, lift.
