How to use ran machine thin body correctly

The white-collar MM that busied before doing the work yesterday people, reduce weight commonly thin body can go gym, should also like to use ran machine fitness very much? But the body that some white-collars blame to often use ran machine to be able to let his instead however is harmed. Actually, ran machine itself does not have a problem, but use method does not get the health that should meet harm person, below thin body men and women is young make up take everybody to have a look how to use ran machine thin body correctly together.

(The first website of Chinese reducing weight is thin body men and women

(Men and women of thin body of net reducing weight

One, on warm up is done before ran machine  On warm up activity should be done first before ran machine, cause muscle of ham, crus very easily to be pulled otherwise. Pressure leg, next crouching, joint of drawing muscle, Qu Shen can raise sarcous temperature, make muscle becomes more soft. On answer after ran machine from don't go yet, canter wait for warm up of “ dynamic ” to begin, increase carry momentum stage by stage, this process normally with 10~15 minute advisable. In addition, next ran also should decelerate speed stage by stage when machine, lest appear,dizziness feel and trip.   2, speed does not want set to get too fast  Use ran prow should understand his athletic limit first. If physical strength does not follow to go up, the speed of set very fast word, with respect to easy trip.   3, carry momentum wants appropriate  The time that moves on ran machine, intensity wants to be decided according to athletic goal. If be,be a purpose in order to reduce weight, athletic time shoulds not be too short also should not be too long, 40 minutes advisable, otherwise very easy physical strength overdraws.   4, must receive an abdomen to hold out a bosom, tighten up muscle of the small of the back
Returning what need reminds is, ran is motion having oxygen, in can participating in its all over, when ran if contain pectoral arch one's back, perhaps helping handle up all the time, not only the effect that does not have to move, and the pressure that still can increase lumbar, time became long can create psoatic strain. Accordingly, the abdomen must close to hold out a bosom when taking exercise on ran machine, tighten up muscle of the small of the back.  5, want when use ran machine absorption  The thing that sees the dispersive attention such as TV is done when ran. A lot of newspaper friend like to watch TV when ran, this meeting is dispersive your attention, have a bit can get hurt carelessly, especially operations of those machine of not familiar ran, and the person with athletic greater strength. If feel as dry as a chip and drab, a few light music can hear when ran. Consider to make clear, the music with lively rhythm can improve athletic result effectively, add athletic pleasure.   6, also should wear a shoe in machine of family expenses ran  A lot of have ran opportunity in home signing up for friend now. But if smooth foot ran, of ran machine shake can cause needless harm to leg ministry joint, want to make sole perspires, slip more easily although; wears double thick sock to be able to have certain damping effect, but after all the flexibility that the sock does not have sneaker bottom, cannot replace the action of sneaker. So, move on ran machine, had better wear double slow running shoes, slow running shoes wants than common shoe light, sole is softer also, suit to be used on ran machine. If do not have, common sneaker is OK also, but should choose lighter, a copy kept as a record does not want too thick.   Ran machine safety uses 10 device  1. Before campaign has in any gymnastical clubs, want to do body test, if you have a disease or drug allergy history, still need to have the doctor's proof. Safety is forever the first.  2. Wear appropriate dress, especially sneaker, must choose a pair of comfortable, sneaker that close a base.  3. The placement that ran machine should check first before use ran machine is stable, mesa is dry.  4. Double before beginning campaign foot should stand in ran machine the foot of two side stamps a part, and go to reel of clip of urgent apply the brake on the dress. When all things ready, when ran machine begins roll, put the foot to the mesa of ran machine again, if be to be used for the first time, need helps both hands up on the Fu Bing of two side.  5. When moving, the eye should see ahead, roll a head not suddenly, should not turn round more, can let your overbalance otherwise.  6. If your balance feels bad, ran when do not hold a heavy thing.  7. Do not run on ran machine, perhaps make a few dangerous motions.  8. The heartbeat that oneself should let when the end trains drops minutely 120 the following ability can be pressed stop key.  9. Mesa must wait to stop completely when leaving ran opportunity firm, onetime capital of a lot of things produces when motion ends.  10. If your weight exceeds 140 kilograms, do not want “ to torment ” ran machine.