What are the warm-up exercises before treadmill exercise?

Many people like to exercise indoors. This is related to work and life habits. Indoor exercise also depends on the location. Most people do yoga and treadmills at home. In the gym, there are more sports and the scope of sports is wider. Treadmill exercise is loved by many people. You only need a treadmill to exercise every day. Before treadmill exercise, you need to do warm-up exercises. So what are the warm-up exercises before treadmill exercise?

Many people choose to land on their feet first when running, but this is actually a wrong approach. If the sole of the foot lands first, running will be less strenuous and easier, but it will make your calves thicker. Therefore, if you want to have slender calves, remember to let your heels land first and then the forefoot when running.

Warm up before getting on the treadmill

The stretch focuses on the hip and knee joints. Warming up is mainly to enhance the lubrication of joints and increase muscle temperature. It is recommended to walk on a treadmill for 3-5 minutes to warm up the muscles and then stretch them. The areas that need to be stretched before and after running are mainly the back of the thigh, front of the thigh, calf, hip joint, etc. Running within 5 kilometers mainly stretches the calf muscles.

Action 1. Front thigh stretch

Keeping your body upright, bend your right foot back and to the side, keeping your knee down, grab your ankle with your right hand and move your leg back. Repeat with your left foot.

Action 2. Iliopsoas stretch

Bend your knees to make your left thigh a right angle, tilt your pelvis backward and push it forward, stretch your arms toward the ceiling, and keep your right heel as close to the ground as possible. The degree of stretching depends on your personal tolerance. Repeat with your right foot.

Action 3. Calf stretch

Hook your toes toward you, push your hips back, and lean over to hook your toes with your hands.

Action 4. Relaxation of the iliotibial band (with the help of a foam roller)

98% of runners will have iliotibial band stiffness, which affects their running speed. Support your body with one hand and use a foam roller to roll to relax the muscle fascia of the iliotibial band and reduce the damage of the treadmill to the knee joint.

What are the warm-up exercises before treadmill exercise? The treadmill will start running after it is powered on. The patient needs to adjust the speed from slow to fast, until the body feels tired in the later stage, then you can jog. You must also pay attention to safety when running, pay attention to your steps on the treadmill, and control the running speed to avoid accidents during running. Proper warm-up exercises can avoid many hazards and are very good for protecting the lower limbs, so you should pay attention to it before every run.