Walking or running is the most natural movement for people to get around. Running trains local endurance in the legs and improves the work of the entire cardiovascular system. In addition to a healthy diet, running also helps to reduce body fat. It works the legs, arms and torso. The incline simulates running up a hill and increases the intensity. This exercise is more suitable for advanced runners. However, beginners can walk quickly on the treadmill with incline.
Exercise
Treadmill with incline
Warmup
Type: Universal
Equipment: Laufband
Tutorial
1
Stand on the treadmill and start with an upright posture. Keep your elbow joints bent at 90°.
2
Choose the right incline and speed and start running at a moderate intensity by straightening your back leg and pushing yourself forward. Use your arm to carry forward momentum.
3
Land with your front foot on the treadmill so that your midfoot touches down under your center of gravity. Your front leg is slightly bent.
4
Run until you have reached the specified time.
Tip
Engage your core muscles and make sure your posture is upright. Extend your chest and push your shoulders back. Keep your shoulders down while running. Tilt your pelvis slightly forward. Keep your arms close to your body and keep your upper and lower arms bent at 90°. You should keep your head upright and look about 10m ahead.
Make sure that you land with your midfoot on the treadmill. Land with your foot under your center of gravity. Push yourself forward and not upwards! Use your arms to generate forward momentum. Avoid rotating your upper body as this wastes valuable energy. Breathe in for approx. 4 steps and out for 4 steps.
Use the treadmill display and a heart rate monitor to track your training (duration, distance, speed, heart rate). To find out the optimum intensity or heart rate for you, you should do an endurance test with a trained fitness instructor.
Wear loose sportswear and suitable running shoes.
Muscle groups
Primary
Thigh
Secondary
Calf
Tertiary
Gluteus
Equipment
Treadmill
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