Climb steps will learn: warm up – climb – fast walk – stretch, 8 minutes warm up 40 minutes climb 7 minutes fast walk.
Climbing Posture Guide:
1. Keep the body leaning forward moderately, not only tighten the abdomen, but also consciously contract the buttocks muscles, the back is straight as loose, the eyes are firm and look straight ahead, the core area of the whole person is like an iron plate, avoid the hunchback, and the body is stable as Tazan.
2. The arms naturally swing on both sides of the body, you can try to increase the swing rhythmically, resolutely not to support the handrails on both sides, relying on their own balance and strength.
3. Pay attention to the order of foot landing, first let the toe touch the ground, and then transition to the sole of the foot, thigh, knee and toe always keep in a straight line, strictly avoid internal eight external eight, maintain the correct gait.
Invalid treadmill climb:
1. Hold hands and lean straight or backward;
2. Unstable core and hip bones;
3. Toe landing, front foot force leg force;
4. Take short short steps.
Scientific gradient and speed Settings:
1. The first 8 minutes of full warm-up, slope 8-10, speed 3;
2. Then 8-40 minutes full sprint, slope 13-18, speed 4-6 (flexible adjustment according to individual physical fitness);
3. Near the end of the 7 minutes, slowly slow down and walk fast, slope 8-10, speed 3-4.
At the end of your workout, be sure to stretch your calves, thighs, and hips. Calf stretch: Step on a step with one foot, lean forward, and feel the stretch on the back of your calf. Thigh stretch: Stand sideways on one leg, bend the other leg back, and grab your ankle and move it toward your hip. Hip stretch: Lie on your back on a yoga mat with your legs bent, placing one leg over the other, holding your lower leg and pulling forward. Hold each motion for 20-30 seconds.
These are the tips of the treadmill climbing function. Have you learned them? Go and try it!
Post time: Oct-16-2024