跑步機燃脂第一,卻也最傷身!

運動筆記  康健雜誌 發表於2017/08/20

 

(圖片來源:康健雜誌)

 

跑步機(Treadmill)燃脂第一,卻也最傷身。但專家建議,還沒練好肌力前別貿然嘗試。

 

在一般人的印象中,跑步機是最平易近人的有氧運動器材,同時訓練到的肌群也最平均。可是相較於滑步機和飛輪,跑步機的危險性竟是最高的。50+健身薈肌力體能專業教練陳少偉特別提醒「應先有肌力再跑步」,同時也說:「不建議一般人在肌肉還不會施力的狀況下,就開始進行跑步的運動。這等於是開一條破的木船航向太平洋,零件會一直掉落。」

 

不過,如果只有跑步機能選,究竟要怎麼用?

 

  跑步機聰明使用 3 步驟  

●運動前的暖身:10 分鐘

站穩,調整坡度到適合自身的角度,並調整到自己快走的速度,有意識地保持腳尖向前、不外八或內八,腳跟著地快走約10 分鐘。要注意,先調坡度再調速度是基本準則。

 

●運動中的姿勢:10~20 分鐘

調整速度後,腳尖朝前不外八或內八,使用髖關節去帶動腿部大肌群如股四頭肌、股二頭肌等,並大步跑步。

 

●運動後的和緩:10 分鐘

將速度調回最初的暖身階段速度,不要直接從器材下來,讓心跳和呼吸緩和下來。依然要注意腳尖需朝前,腳跟確實著地。

跑完預定的課表,記得不要馬上從器材上下來,還需要降速、和緩(圖片來源:123RF)

 

出處:康健雜誌
作者:許書翔

 

【延伸閱讀】

影片教學/做對這4式,遠離運動後鐵腿!

進食順序SOP!6個月腰圍小13公分

跑步機、滑步機、飛輪 3大器材消耗熱量大評比!

 

※更多精彩報導,詳見《康健雜誌網站》。


※本文由康健雜誌授權報導,未經同意禁止轉載。

 

*健康知識 都在運動筆記*


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