只用七个跑步机来调整整个身体| MyFitnessPal - 万博博彩手机登录,万博彩票下载安卓,万博彩票下载苹果

只用七个跑步机来调整整个身体

经过自己

2015年12月13日

Add a weighted ball and a little creativity, and this go-to indoor machine can give you a full-body workout. Try these seven moves to improve your balance, sculpt lean muscle and boost your metabolism. Watch the moves. (https://video.self.com/watch/trainer-to-go-treadmill-routine-entire-body-workout)

您的教练：纽约市个人培训体育馆Halevy Life的所有者Jeff Halevy

您需要：8至10磅的药球和跑步机

Do: 2 to 3 sets of these moves 3 times a week on alternate days. Use the inclines and speeds listed here as your starting point, but never go so fast or steep that you might lose control.

1. Reverse Heartbeat

With treadmill off, stand on belt with back to console, holding ball with both hands at chest. Set incline to 5 and speed to 2.5 mph, and start walking backward. Press ball out (as shown), then bring back to chest. Continue for 1 minute.

胸部，屁股，大腿

2.派克拉

在跑步机上,用脚带做一块木板。Use feet to move belt, drawing hips up to form an inverted V (as shown). Press feet back to start for 1 rep. Do 10 reps.

作品肩膀，胸部，腹肌

3. Game of Catch

Set incline to 10, speed to 6 mph. Sit on floor with toes under end of treadmill (avoid contact with belt), holding ball with both hands at chest. Lower torso to floor, reaching arms overhead. Sit up and throw ball onto belt (as shown). When ball returns, grab it and lower for 1 rep. Do 10 reps.

工作胸部，腹肌

4. Weighted Shuffle

跑步机关闭，站在皮带上，朝右，双手握住球。将速度设置为3.5 mph，并将其设置为30秒（如图所示）。开关侧；重复。

Works biceps, abs, butt, thighs

5. Lunge and Press

站在皮带上，将倾斜度设置为5，速度为2.5 mph。弓步向前向前，将球直接向上压（如图所示）。将球降低到胸部，然后向前伸出右腿，然后向上按球。继续，交替持续1分钟。

Works shoulders, abs, butt, legs

6. Wheelbarrow

Set speed to 2.5 mph and get into a plank with feet on floor, hands on either side of belt. Carefully move hands onto belt, walking left hand forward (as shown), then right. Continue, keeping hips square, for 1 minute.

作品肩膀，胸部，腹肌

7.浮动浸

With treadmill off, stand on belt with back to console, grasping handholds with both hands. Straighten arms to press body up, bringing feet off belt. Lower yourself slowly, leaning slightly forward to take pressure off shoulders, bending elbows until upper arms are parallel to floor (as shown). Press up for 1 rep. Do 8 to 10 reps.

作品肩膀，背部，三头肌，腹肌

About the Author

自己

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19 responses to “Tone Your Entire Body With Just Seven Treadmill Moves”

603 Reader says:

December 9, 2014 at 1:00 pm

这是一项诉讼，等待在商业健身房发生。另外，在手上的商业跑步机上行走令人作呕。

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Jeneba says:

2014年12月9日下午2:33

I agree! As a Commercial Insurance Broker, I would PAY to get rid of client who allowed such dangerous practices on their premises! Crazy!!!

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Bob says:

2014年12月9日下午6:46

Playing catch by myself with a treadmill. I had enough of that as a child.

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lacurandera says:

2014年12月9日晚上7:10

你们应该为自己感到羞耻。

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JofJLTNCB6 says:

December 9, 2014 at 7:55 pm

我无语了。

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是 says:

2014年12月9日晚上8:58

Um, yeah. This is reckless posting. And information without stating any advice or possible injuries that can happen. My treadmill @ 3.5 is extremely fast. Yes it most likely is not calibrated correctly, and I am aware of this. But some may not be. Also the floating dip, very dangerous for most people. “Hello Healthy” is not being healthy at all. Sad, no editor has stepped in to stop this madness.

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Rox says:

December 10, 2014 at 11:47 am

甚至不是一个真正的人的照片的外观it…! Its a virtual woman! Especially no 7 – floating dip… Just doesn’t look possible! LOL

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Rox says:

December 10, 2014 at 12:01 pm

Actually, just watched his video… It actually looks do-able! Maybe a personal treadmill though… Maybe not a grubby gym one!

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- 法尔多布 says:
  
  December 10, 2014 at 12:46 pm
  
  Only doable if you want a visit to the ER
  
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Jeff D says:

2014年12月10日下午4:23

我不建议您使用跑步机的目的。我可以看到有人对其中一些练习受了重伤。

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Dee says:

December 13, 2014 at 11:48 am

这些看起来像是杀死我自己的好方法！

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- 凯利 says:
  
  February 2, 2015 at 2:53 am
  
  I’m just getting back to the gym (commercial) and wanted to try something a little different to shake up and keep the workouts interesting. I decided to try these exercises and I really liked them!!! I did not do the dips, as I didn’t want to take up the equipment time from other clients. How ever I did do them elsewhere. I am going to do these on alternate days. For those of you who posted without actually trying these exercises, shame on you for being such babies and commenting negatively without even trying. In fact why say anything at all, if it isn’t helpful.
  
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Stasia says:

2014年12月14日下午12:35

愚蠢，愚蠢，愚蠢。只是诉讼和一系列受伤，只是等待发生。

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Shantla78 says:

January 19, 2015 at 5:10 am

我不认为这太糟糕了……。在练习中……。我希望我可以……但是我可以将其用作尝试的目标，也许有一天能够做到……。您可以使用Speads玩耍并变得慢了……因此，您不会“失去控制”。我说尝试……我们都知道我们的局限性。看盒子郊外盒子并尝试新事物没有错……如果您不认为这是您的，那就不要这样做了……..当做任何磨难时对自己负责。玩得开心！！:)）））

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- Hutch says:
  
  2015年1月25日，上午3:15
  
  说得好。
  
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Hutch says:

2015年1月25日，上午3:14

For those complaining about lawsuits and germs get over yourselves. Done the proper way like all things and these exercises are safe and effective. They might not be right for you. You might not have the coordination or need to be in a little better shape to try these. As for germs. Ever heard of soap and water after a workout.

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Thunda says:

January 25, 2015 at 8:42 am

我在体育馆和家里做了很多次练习（除了捕获游戏之外）。当然，我在健身房戴手套。我从未摔倒或受伤。我也在跑步机上进行HIIT培训。使用任何健身器材时必须使用常识。一个人试图以我的速度奔跑，绊倒并从跑步机上摔下来。我希望他学会（众所周知）以您自己的节奏工作，而一切都不适合所有人。像本文一样。

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卡罗 says:

2015年1月31日下午2:56

这篇文章唯一好处的是杰夫·海利维（Jeff Helevy）。他是一个非常可爱的人，笑容灿烂。如果遭受伤害，任何保险人都不会受伤。

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红色的 says:

2016年2月14日上午4:30

My Fitness Pal, please read the articles and try the workouts yourself before you post them. Plus being a owner of a gym doesn’t make you a good personal trainer. Look for trainers with some education in the health field.

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