During the weekend, many people choose to run. Because there are few suitable open Spaces for exercise in big cities, most people use treadmills to run. However, for beginners, how should they use the treadmill properly?

The running position of the treadmill is somewhat different from the normal running position, because the difference between running on the machine and running is that the road surface of the former will move, and the road surface of the latter will not move. Usually, running uses the reaction force from the ground when landing, but the ground keeps moving backwards, instead of using the reaction force of the ground to run, even if the position changes.

Common wrong position: When landing, the pelvis is not directly above the feet, that is, the waist is sunk, and only the knee is running. Once the wrong posture is formed, the burden on the knees and waist will be increased when running.

Therefore, when running on the machine, you should pay more attention to your running posture. A few points:

1. Don't accelerate too fast. In general, the basic speed of movement can be maintained at 8km/h, and those with certain capabilities can be adjusted to 9-12km/h. Going too fast will cause the body to lean forward, and leaning back will increase the burden on the knees and waist;

2. Face ahead, not down;

3. Swing your elbows back to move your shoulder blades;

For those who have just started running, it is not necessary to pursue a uniform speed on the machine to run a distance, if you feel that you can not run, you can reduce the speed or even walk a distance does not matter, can reach the target distance is a great victory.

In addition, it should be noted that after each run, do not immediately stop running, and do not immediately lie down or sit. You should slow down and walk on the machine for a few minutes to lower your heart rate below 120. After breathing easily and normally, you should get off the machine and do stretching activities, otherwise you will suddenly stop running and fall off the machine, which can cause fainting in severe cases.