Đi bộ – Bề mặt phẳng

Learn how to do Đi bộ – Bề mặt phẳng with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3 Quadriceps GlutesCalves Treadmill

Đi bộ – Bề mặt phẳng is a Treadmill exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Calves. It has a MET value of 3, meaning a 70kg person burns approximately 105 calories in a 30-minute session..

How to Do Đi bộ – Bề mặt phẳng

A steady walking exercise performed on a flat surface, either outdoors or on a treadmill. Ideal for warming up, cooling down, or low-impact cardio training.


💡 Instructions:


  • Start in an upright posture, shoulders relaxed.

  • Keep your core engaged and eyes forward.

  • Take consistent steps at a comfortable pace.

  • Maintain even breathing throughout.


⚠️ Common mistakes:


  • Slouching or looking down

  • Overstriding

  • Uneven pace

  • Swinging arms excessively or too stiffly

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Muscles Worked by Đi bộ – Bề mặt phẳng

Primary Quadriceps
Secondary
GlutesCalves

Equipment

  • Treadmill

Calories Burned Doing Đi bộ – Bề mặt phẳng

Calorie Calculator

MET 3
Estimated burn
105 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Đi bộ – Bề mặt phẳng

Type
Treadmill exercise
Primary muscle
Quadriceps
Secondary muscles
Glutes, Calves
MET value
3
Calories (30 min, 70kg)
≈ 105 cal
Video quality
4K with male and female demonstrations

FAQ: Đi bộ – Bề mặt phẳng

What muscles does Đi bộ – Bề mặt phẳng work?

Đi bộ – Bề mặt phẳng primarily targets the Quadriceps, with secondary engagement of the Glutes, Calves.

How do you do Đi bộ – Bề mặt phẳng correctly?

A steady walking exercise performed on a flat surface, either outdoors or on a treadmill. Ideal for warming up, cooling down, or low-impact cardio training

Is Đi bộ – Bề mặt phẳng good for beginners?

Đi bộ – Bề mặt phẳng has a MET value of 3, indicating a low intensity exercise suitable for beginners.

What equipment do you need for Đi bộ – Bề mặt phẳng?

Đi bộ – Bề mặt phẳng requires: Treadmill.

What are the benefits of Đi bộ – Bề mặt phẳng?

Đi bộ – Bề mặt phẳng strengthens the Quadriceps, engages the Glutes and Calves.

What exercises are similar to Đi bộ – Bề mặt phẳng?

Similar exercises to Đi bộ – Bề mặt phẳng include Xe đạp, Burpee, Burpee - nhảy ngang, Burpee – với chống đẩy.

Is Đi bộ – Bề mặt phẳng better than Xe đạp?

Both Đi bộ – Bề mặt phẳng and Xe đạp target the Quadriceps. Choose based on your available equipment and training goals.

Alternative Exercises

Xe đạp
MET 6

Xe đạp

  • No equipment
Burpee
MET 9

Burpee

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Burpee - nhảy ngang
MET 9

Burpee - nhảy ngang

  • No equipment
Burpee – với chống đẩy
MET 9

Burpee – với chống đẩy

  • No equipment
Đá mông
MET 5

Đá mông

  • No equipment

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