How to diversify your treadmill run

The principle of working on a treadmill seems quite clear and simple to anyone: get up and walk. Or run. Depends on your fitness level. Monotonous and rather long, isn’t it? But what if we look at this process from a slightly different angle and make small changes? That’s what we’re going to talk about now.

One way to diversify your workout on the track is to combine aerobic and strength training.

Ekaterina Dyachenko

fitness trainer

Our task is to diversify cardio, so that it is not boring and monotonous.

Circuit training

If just running has become boring, you can give yourself a full-fledged circuit training. You’ll burn a lot more calories in 40 minutes than you would if you just ran. The most important rule is to not rest!

Running

Duration: 10 minutes.

Run them at a comfortable pace, without pushing your heart rate to the limit.

If you have problems with running for 10 minutes, you can replace it with interval running. Two minutes we calmly walk and two minutes we run. In this case, the aerobic load lasts the same 10 minutes, without changes.

Squats with a barbell

After cardio, we do not rest and immediately go to the barbell.

  • Place your feet shoulder-width apart, feet parallel to each other.
  • Put the barbell on your shoulders and bend your legs to a right angle, keeping your back straight.
  • Keep your head up, gaze in front of you. Work with a weight difficult for 10 repetitions.

Perform squats 10 times.

Exercises for treadmill

If circular workouts have already bored you or it turned out to be not enough running and squats, these exercises will definitely fit. You will only need fitness resistance bands. Choose the slowest speed on the track.

Walking sideways

Technique of execution:

  • Put the rubber band on the middle of the thighs and stand sideways to the control panel of the track.
  • Set a low speed.
  • Move in half squatting steps, making sure that the elastic band always remains in tension. Steps are small, back straight, hands at the chin.

We walk for a minute each side.

Lunges with back swing

Technique of execution:

  • The rubber band wraps around both thighs in the middle, standing facing the control panel.
  • The speed of the track is small. Do a lunge with one leg, then straighten the supporting leg and carry back the one that just made a lunge.
  • Repeat the same with the second leg – lunge and swing back. The swing is done quickly and not very high. Watch your balance. You can lean on the special handrails of the track.

Walk like this for about 1-2 minutes.

Walking “penguin”

Technique:

  • Rubber band – on the hips.
  • Set a medium level of speed on the track and walk.
  • Feet are at shoulder width and do not let the tension in the elastic band weaken, socks slightly turned to the sides. Try to engage the buttocks while walking.

Walk like this for about 2-5 minutes.

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