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Treadmill fitness: a popular exercise for fans of a healthy lifestyle
- The use of treadmills for fitness training
- Common mistakes beginners fitness classes
- Overview and characteristics of the running exercises.
Contrary to the majority of people with little experience in fitness, Jogging is not only boring monotonous runs. Such exercises include various running exercises that significantly increase the level of physical training and professionalism of the runner. That is why people who want to go Jogging, you should not ignore such a load, and need to learn more techniques of running to significantly increase the effectiveness of trainings.
The use of treadmills for fitness training
Regular fitness classes in which the practice of special cross-country equipment, guaranteed to lead to the following positive results:
- significant improvement in running technique;
- to develop coordination, strength and speed and power indicators;
- strengthen heart muscles and improve the circulatory system;
- development of the respiratory apparatus and to increase alveolar volume;
- strengthening muscles of the whole body;
- the formation of correct posture;
- intense weight loss by stimulating metabolism and large consumption of calories during fitness workouts;
- increase immunity and improve physical fitness.
Common mistakes beginners fitness classes
Getting to the gym with a running load, novice runners must understand that rapid results should be expected. However, provided regular training and strict adherence to all the nuances of technology progress will be noticeable in a very short time, due to the individual characteristics of the organism. In addition, to succeed in the fitness training, beginners runners should avoid mistakes that can significantly affect the performance of the work.
The most common mistakes made by beginners when performing Jogging and fitness, include the following:
- incorrect posture and incorrect position of the back and spine;
- incorrect breathing;
- excessive strain body;
- landing, non-specific technique of run;
- poor conduct or lack of workout;
- ignoring the hitch and failure to perform stretching exercises after running the main load;
- inadequate level of physical fitness the number of repetitions and approaches the fitness of the elements.
Overview and characteristics of the running exercises.
Special running exercises include the following types of motor activity:
- Running with the heel touch the buttocks.
This technique includes performing a frequent and short steps, during which the calf should be given back so that the heel touched the buttocks. In this exercise moving forward should be minimal, because the main task is the implementation of the maximum number of tie-ins, but not fast track. In this run of the upper limb can be fixed behind or free to move. Errors in technique can be attributed to moving too fast, setting the whole foot, stiffness of upper extremities, delay of the breathing cycle and work in a small amplitude.
- Running with high lifting hips.
This type of running involves a push of the supporting lower extremity, in which the thigh is raised as high as possible. Running this way during fitness training, you must make sure that the support foot and the case was a vertical, and the landing took place on the front of the foot. The upper extremity is possible to get back and lock, as do professional athletes.
- Running on straight legs.
Technically, it is a Jogging exercise resembles the work of the shear blades, since the knees during the movement do not bend. The landing in this case is on the front of the foot. The main difference of this type running from the techniques described above is the need to quickly move forward, actively working the upper limbs to enhance the aerodynamics of the body. Fitness classes in which the run is performed with a small speed, is ineffective.
- Reindeer run.
This technique is a combination of running and jumping. To accomplish this need, making the step, make one lower limb far forward, bending it at the knee as if you need to jump over an obstacle. The second leg should remain motionless as long as possible. During fitness training with the reindeer run should work actively upper limbs for the development of high speed.
- Walking lunges.
This exercise is technically quite simple, but the load exerted on the muscles of the lower extremities in its execution, is enormous. You need to make a wide step forward and, bending the supporting knee, sit down. Up to repeat the lunge with the other leg, touching the surface of the earth heel first, and then the entire foot.
- Mincing run.
This running technique involves small steps, the width of which shall not exceed the length of the foot. You must first step on the toe, gradually shifting body weight to the entire surface of the foot.
- Running with jumps.
When executing this exercise to land on one lower limb, or on both. Should practice both to diversify the load. Proper technique of jumps involves jumping upwards, not forward. Speed in this case is not of great importance.
- Jumping up on two legs.
To perform this exercise you need to build two legs and send the body up. After landing on the entire surface of both feet, one should again perform a push and jump forward and upward.
- Jumping on one leg.
This simple exercise, which can easily handle even beginners. You need to move forward by jumping on one foot. After a certain time or distance should change the working of the lower limb. Data speed jumps have to be so, to be able to control the straight back position without losing balance. Movement of the upper limbs can be arbitrary.
Uses photographs Shutterstock