If you wear loose shoes for running, it will make the lower limb muscles and low back muscles part of the force to maintain the stability of the foot in the shoes, so as to increase energy consumption, and it is more likely to cause foot pain, knee pain, plantar fasciitis, heel tendinitis and other problems.
The impact of running on the knee is also relatively large.
Running on the treadmill is the same, such as leg pressing, squatting, flexion and extension of joints, which can help to improve the muscle temperature.
Therefore, when running on the treadmill, you should tighten your abdomen and chest, and tighten your waist and back muscles.
Therefore, loose shoes should not be selected.
Therefore, running on the treadmill should consider its own characteristics, and pay attention to exercise time and running posture.
Do not pour a large amount of water directly into your mouth.
If you sweat a lot after exercise, you should replenish water in time, otherwise it is easy to cause dehydration.
Drink 150 ~ 200ml of water every 15 ~ 20 minutes, and the amount of water replenishment per hour shall not exceed 600ml.
The worst thing about the treadmill is constant speed.
If you have a chest and bow back or hold the handle all the time, it will not only have a poor fitness effect, but also increase the pressure on the lumbar spine.
Slowly increase the speed.
For people who want to lose weight by running, each running time is about 40 minutes.
The feet are lunges, with the left leg in front, knees bent, heels on the ground, toes on the wall, and then the right leg straight back.
Hold the wall and press your toes, lift your hands, keep your upper arms in the same horizontal line as your shoulders, and keep your palms close to the wall.
Don’t always hold the handle.
The body should be as close to the wall as possible until there is a slight stretch in the right calf.
Put your right foot on the low stool with your toes upward, squat your left leg slightly, and put your hands on your knees.
Pay attention to water replenishment after exercise.
When your physical strength can’t keep up, you should adjust the speed in time, otherwise you are easy to fall.
Squat and press your legs.
How to use the treadmill correctly? Some people like to run in the gym or buy a treadmill at home, often for an hour.
Do a good warm-up.
In the long run, it can cause lumbar muscle strain.
Running is a systemic aerobic exercise.
If the coordination of knee joint and muscle is not synchronized, it is easy to cause concussion injury to meniscus cartilage.
You should warm up before any exercise.
Pull your lower leg back, hold the wall with your left hand, bend your right foot back, and then lift your right foot to your hip with your right hand, so as to feel a slight pull on the front muscle of your right thigh, maintain it for 10 ~ 15 seconds, repeat 5 ~ 6 times, and then change to the other side.
If you slow down a little, people will fall off the treadmill.
Some people think that the feet are easy to edema when running, so the shoes had better be loose.
When you first get on the treadmill, you should start with jogging and jogging, and then gradually increase the speed.
In addition, the method of water replenishment is also very important.
When getting off the treadmill, slow down first to prevent dizziness and falling.
This is because the body is still excited and the heart beats faster at the end of the exercise, so it is necessary to replenish water intermittently for many times, so as to be more conducive to water absorption…
Then move your hands slowly to the right toe, and take a deep breath at the same time, until the muscles behind the right thigh feel slightly stretched.
If you keep running at a speed, you will run for more than half an hour, and your knees can’t bear it.
How does the lower limbs expand easily? Some people are prone to lower limb soreness after standing or walking for a long time, which is caused by insufficient muscle strength of lower limbs, which can be improved by the following methods.
But experts say that we should check the foot shape in the non weight-bearing state, because all narrow feet will become wide feet when loading.