Common treadmills use erroneous treadmills in use also need some skills. The reason why treadmills are prone to injury is mainly due to the improper use of methods. Common errors in the use of treadmills are: 1. Do not warm up. Before getting on the treadmill, warm-up exercises should be done first, otherwise it is easy to cause thigh and calf muscle strain. Pressing legs, squatting, stretching muscles, flexion and extension joints, etc. can increase the temperature of muscles and make them more soft. After getting on the treadmill, we should start with "dynamic" warm-up such as jogging and jogging, and gradually increase the amount of exercise. This process is usually suitable for 10-15 minutes. In addition, when getting off the treadmill, the speed should be slowed down gradually so as not to fall down because of dizziness. 2. Speed setting is too fast. To use a treadmill, first of all, you need to know your limit. If you can't keep up with your physical strength and set the speed quickly, you will fall easily. 3. Excessive exercise. The time and intensity of running on the treadmill depend on the purpose of the exercise. If it is for the purpose of losing weight, exercise time should not be too short or too long, 40 minutes is appropriate, otherwise it is easy to overdraw physical strength. 4. There is no requirement that you must tighten your abdomen, chest and back muscles. Also need to be reminded that running is aerobic exercise, the whole body will participate in it, if running with chest bow back, or always holding the handle, not only can not get the effect of exercise, but also will increase the pressure of the lumbar spine, long time will cause lumbar muscle strain. Therefore, when exercising on the treadmill, we must tighten the abdomen, chest and back muscles. 5. People with poor joints should use less treadmills. Because the bottom of the treadmill is relatively hard, it has a great impact on the knee joint and is easy to cause knee joint injury. Do distracting things like watching TV while running. Many people like to watch TV while running, which will distract your attention and injure you if you are not careful, especially those who are not familiar with treadmill operation and exercise intensity. If you feel bored, you can listen to some relaxing music while running. Research shows that music with a bright rhythm can effectively improve the effect of sports and increase the fun of sports. 6. Home treadmills don't like to wear shoes. Now many people have treadmills in their homes, barefoot running, treadmill vibration will cause unnecessary injury to leg joints, sweating soles, and easy to slip; wearing thick socks can play a certain shock absorption effect, but after all, socks do not have the elasticity of sports soles, can not replace the role of sports shoes. Therefore, in the treadmill sports, it is best to wear a pair of jogging shoes, jogging shoes than ordinary shoes to light, the soles are relatively soft, suitable for use on the treadmill. If not, ordinary sneakers can be used, but choose lighter ones and not too thick soles. Ten tips for safe use of treadmills. Before exercising in any fitness club, take a physical test. If you have a history of illness or drug allergy, you also need a doctor's certificate. Safety is always the first priority. 2. To wear appropriate clothes, especially sports shoes, we must choose a pair of comfortable and fit sports shoes. 3. Before using the treadmill, check the stability of the treadmill and the dryness of the table. 4. Stand on both sides of the treadmill and clip the emergency brake clip onto the clothes before starting the exercise. When all is debugged and the treadmill starts to rotate, put your foot on the treadmill table. If you use it for the first time, you need to hold your hands on the handles on both sides. 5. When you exercise, look ahead with your eyes. Don't turn your head suddenly, let alone turn back. Otherwise, you will lose your balance. 6. If you don't have a good sense of balance, don't hold heavy objects while running. 7. Don't run backwards on the treadmill or do some dangerous actions. 8. At the end of training, let your heart rate drop below 120 beats per minute before you can press the stop button. 9. When you get off the treadmill, you must wait for the table to stop completely. Many accidents occur at the end of the exercise. 10. If you weigh more than 140 kilograms, don't "torture" the treadmill.