4hw.com.cn: as the most popular sports and fitness equipment at present, the treadmill is especially popular with female friends. The treadmill can exercise effectively and has good fitness effect, so will the treadmill's weight-loss legs become thicker?
Can treadmill lose weight legs be thick
Correct treadmill training can reduce legs, improper treadmill training may make legs thicker.
Treadmill can exercise leg muscles and burn leg fat. However, improper treadmill exercise, such as incorrect posture, excessive exercise intensity, and not paying attention to relaxation after exercise, may make legs grow muscles and become thick.
Regular exercise on the treadmill will indeed play a role in slimming legs, fitness and weight loss. Because in the treadmill movement, the leg force is relatively large, the time is long, it will play a role in consuming leg fat, so it will make the leg thin. But after the treadmill exercise, we must pay attention to relax the legs to avoid the fat walking, but the muscles come, so the legs are still relatively thick. And this kind of weight-loss exercise, we must pay attention to adhere to, if it is three days fishing two days sun net, the effect is certainly not good.
The method of treadmill exercise
1. Understand the muscles of the legs. The thigh is mainly composed of quadriceps femoris (outer, middle and inner) and biceps femoris. The leg is mainly composed of tibia anterior, gastrocnemius and soleus.
2. Massage before and after exercise. Effective massage is to help muscles better into the state of exercise, and after exercise massage can eliminate muscle fatigue.
3. Training steps for triceps and back curves. Standing on the thin leg machine, people step on the left and right feet to simulate the feeling of running, step up and down, and the arms also swing, which is helpful for exercise.
4. Exercise the strength of legs and upper limbs. Hold the installed tension rope in your hand, swing your arms left and right, and step on it alternately.
5. Exercise shoulder and chest muscle groups, exercise thigh and calf loose fat and excess fat. The way is to hold the tension rope with both hands parallel to the shoulder and place it on the left and right sides, while firmly stepping on the leg machine.
6. Do the above exercises 20-30 times for a group. If you feel stressed at the beginning, then reduce the corresponding times according to your own situation. Normally, you need to do 4 to 8 groups every day. If you are just starting to exercise, you can only do 2-4 groups. After you slowly adapt, you can return to normal.
Can a treadmill slim your legs
Treadmills can thin your legs: when you're on a scooter for a workout, intermittently pushing one leg harder on the treadmill can increase the intensity of your exercise.
Exercise on scooter for 30 minutes: 950 joules. The heat consumption of 30 minutes of exercise after one leg interval: 1138 joules.
At the beginning, you can pedal the pedal with moderate strength for 4 minutes, then focus on the left leg, and pedal with high strength. After 30 seconds, change the right leg as the main driving leg, and then pedal for another 30 seconds. Then, push the legs together for 4 minutes at a moderate speed as adjustment and recovery. In this way, every 4 minutes, push hard on one leg for 1 minute, 30 minutes in total. Michael Yusuf, fitness education manager at Chelsea & middot; pyles Sports Center in New York, said such a one legged ride can help you burn 20% more calories.
1. The treadmill can move the waist, buttocks and legs at the same time, realize the fat burning of multiple parts of the body at the same time on the same instrument, and shape the perfect lower body curve.
2. Carry on the step movement, may exercise at ordinary times does not often move to the place, such as the buttock outside, the thigh inside and outside and so on.
3. Combine the functions of waist twisting machine and treadmill, exercise more parts and consume more heat in the same exercise time.
4. Attached with a spreadsheet, it can show the exercise time, cumulative steps, steps per minute, calories (calories) and keep the best exercise state at any time.
5. Busy you don't have to squeeze out special time to go to the gym to exercise. You can watch TV and listen to music while completing the heat consumption of many parts of your body. At home, you can easily achieve the purpose of fitness and body building.
How to avoid stepping on the treadmill legs getting thicker and warming up before exercise
Before treadmill exercise, warm up first, especially the leg muscles. You can press the leg, kick, jog, etc. to prevent the leg muscles from being damaged by the sudden high-intensity exercise, which can also help the muscles better enter the exercise state.
Control the amount of movement
Although it's said that 20 minutes after stepping on the treadmill, you can't exercise for a long time because you want to lose weight. It is better not to step on the treadmill for more than 1 hour at most. It is better to exercise 3-4 times a week. Too much exercise will make the muscle tired and not easy to recover, and it is easy to make the leg muscle fiber thicker.
Master the correct posture of treadmill
The most basic step is to stand on the treadmill, lean forward slightly, do the step while swinging your arms back and forth, pay attention to the tension of calf muscles, like running. This not only can maintain the balance of the body, but also can let the whole body get exercise, legs to tighten.
Relax after exercise
Don't pay attention to the relaxation after exercise, the leg muscles are in a state of tension for a long time, which is easy to enhance the leg muscle sense. Therefore, after the treadmill exercise, you can do some stretching exercises, tiptoe exercises, massage and knead your legs to relieve the tension of leg muscles.