Although you may think that your treadmill is only good for building strength in lower body muscles, such as buttocks, quadriceps, hamstrings and calves, the truth is that it can also Get an upper body workout every time you get on your machine as long as you know which routines to include and which equipment to use. So if you are looking for even more of a total body workout on your favorite treadmill, if you own your own at home or prefer to use those that are available at your local gym, read on.
The tips below will show you how you can take lower body and middle cardiovascular training on any treadmill and transform it into a workout that does much more by also increasing the strength in your upper body muscles at the same time, Saves time and allows you to work more muscle groups at a time so you can spend less time working and more time showing the results of your efforts.
Add wrist weights
A super easy way to take your typical cardio workout to the next level is by adding weights to your wrists and ankles. The added weight in these key joints will make it harder for you to achieve the same goals you were performing easily without the weights, so they are a great way to start pushing past an annoying plateau and start building even more Strength and resistance again.
If you have wrist weights and keep your arms bent while running on your treadmill, you will notice that the extra weight puts more pressure on your biceps, so you will notice that, over time, your arms will start to harden and look better than before To incorporate these weights into your cardiovascular training routine.
You do not even need to activate your treadmill
Although you can add weights to your treadmill workout, you can actually use the treadmill itself to work on even more muscles that are found throughout your upper body. And the good thing is that you do not even need to turn on your tape to be able to do it and get great results. This will make your treadmill that much more of a worthwhile investment than you will ever regret buying.
Below are just a couple of the exercises you can perform in order to strengthen the upper body by using your treadmill at home.
1. Tricep Dips
Doing triceps in order to strengthen and tone your arms is actually very easy to achieve by using your treadmill. First, you want to make sure that the machine is turned off completely. Then stand in the machine as if you did before your workout. This time, however, instead of turning on the machine, place a hand on any of the handrails. Rest your body back slightly so your weight is on your heels, then bend your elbows to unfold. Keep your elbows pointing up and your arms in a line so you can maintain the proper shape. Make sure the rest of your body is engaged, starting with the core, to also make sure you are maintaining the proper shape. Immerse and then push back to the starting position using only the arms. This exercise will point to the triceps. To avoid injury and stress on the body, never block the elbows in the upper position. Instead, keep them slightly bent.
2. Chest presses
In addition to triceps sauces, you can also make chest presses on your machine while it is off. Take a wide position in a plank position and place your hands on the side rails. Then simply flex. This will point to your chest muscles effectively, but the broad stance will allow you to put more pressure on the chest where you want all the muscles to commit.
3. A total body workout
Below are the steps you can take to get a total body workout that you never thought was possible with a single treadmill.
Start warming up on the treadmill walking at 3 to 4 mph for one minute. Then run for another minute. Then increase the speed again so that you are running for a minute.
Having gotten your heart rate a bit, you can grab a resistance band and make some shoulder presses while you are standing on the tape so you do not have to go very far. Do that for a minute.
Then return to the treadmill at the speed of a jog, and each time your foot hits the treadmill, pull one arm out.