1, relieve tension: jogging can break down adrenaline and cortisol, two hormones that cause tension.
2. "Ventilation" function: In the process of running, the capacity of the lungs will increase from 5 or 8 liters to 6 or 2 liters on average, and the oxygen carrying capacity in the blood will also increase greatly.
3, promote health: running can promote the production of white blood cells and pyrogens, can eliminate many viruses and bacteria in our body.
4. Keep steady: Regular jogging exercises will strengthen the anti-injury ability of tendons, ligaments and joints and reduce the chances of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.
5, improve the quality of sleep: through running, the blood supply and oxygen supply of the brain can be increased by 25%, so the quality of sleep at night will also be improved.
6. The "pump" force is greatly increased: during exercise, the frequency and efficacy of heart beating are greatly improved, and the heartbeat, blood pressure and blood vessel wall elasticity are also increased.
7. Stay young: Regular exercise can increase the secretion of growth hormone HGH and delay aging.
8. Shaping: Running is a good way to lose weight and shape. Through running, women's body fat content can be reduced by 12-20%.
In fact, most of the track and field sports we often talk about refer to running, so the benefits of running, as mentioned in the article, have many effects on body organs, such as heart, liver, lungs, cardiovascular system and so on. Therefore, I suggest that everyone join the ranks of national fitness and keep exercising every day.
Matters needing attention in sports meeting
1. At the sports meeting, athletes don't wear jewelry, watches or keys.
2. Get ready for activities before exercise, improve the strength, elasticity and flexibility of muscles, improve the function of joint ligaments, increase the elasticity of ligaments, and increase synovial fluid in joint cavities, so as to prevent the injury of muscles and ligaments. During the winter sports meeting, the preparation time is longer.
3. Grasp the perceptual process in the process of exercise and produce conscious foresight.
4. Exercise should be serious and organized. Master the essentials of action.
5, sprint activities should be careful not to cross the road, especially when rushing, the body is strong, the energy is highly concentrated, and the ideology is lax. Once tripped by the other party, it is extremely vulnerable. During middle and long distance running, pay attention to breathing, three-step breathing and three-step breathing. If you are short of breath and can't do it, change it to two steps, one is called two steps. Note: don't open your mouth too wide, or you will have a stomachache as soon as you enter the air conditioning. In the middle and long-distance running, in order to increase the lung ventilation, the method of synchronous breathing of nose and mouth is used when breathing. The breathing rhythm should match the running rhythm.
6, 30-40 minutes before the game, you can drink 200ML of 40% glucose water. Besides, take three tablets of vitamin C instead of chocolate.
7. Before sports or competitions, students should pay attention to maintaining good sleep and physical reserve, and should control excessive diet and drinking water before competitions, and do not drink alcohol.
Don't take off your coat until you have a fever. Put on your coat immediately after the long-distance running in case you catch a cold. Wear soft shoes and socks for long-distance running.
9. After the game, don't stop to have a rest immediately, and insist on doing relaxation activities, such as jogging, so that your heart will gradually return to calm.
10, after exercise, don't drink a lot of water, eat cold drinks immediately, and don't take a cold bath immediately.
1 1. After the exercise, you should do a good job of sorting out and relaxing.
The correct posture of running
1, head and shoulders
The essentials of running-keep your head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest.
Strength stretch-shrug. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.
2. Arms and hands
Essentials of running action-the swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the midline of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.
Strength stretching-elbow lifting and swing arm. The arms are in the ready-to-start posture, the elbow joint of the rear swing arm is raised as much as possible, and then the forward swing is relaxed. With the acceleration of the action, it is raised higher and higher.
3. Trunk and buttocks
Running essentials-keep upright from neck to abdomen, instead of leaning forward (unless accelerating or uphill) or leaning back, which is beneficial to breathing, balance and stride. Don't shake your torso from side to side or fluctuate too much. Actively send your hips when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running.
Strength stretching-lunge leg press. Separate your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time.
4, waist
The essentials of running action-keep your waist naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing.
Dynamic stretching-flexion and extension. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, and keep it for a while before recovering.
5, thighs and knees
The essentials of running action-thighs and knees push forward, not up. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive.
Dynamic stretching-front bow. The distance between your feet is the same as the width of your hips. Hands behind your head. Bend forward from the hip joint. Keep your back straight until your biceps feel tense.
6, calf and achilles tendon
The essentials of running action-the foot should fall about a foot in front of the body, close to the center line. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. At the same time, we should pay attention to the cushioning of calf muscles and achilles tendon when landing, and the calf should actively scrape the ground backwards when landing, so that the body can actively move forward. In addition, the calf should swing forward, and the foot should move forward as far as possible, and it can't be everted or everted, otherwise it will easily damage the knee joint and ankle joint.
Dynamic stretching-supporting heel lifting. Stand facing the wall for about 1 m, stretch your arms forward shoulder width, and hold the wall with both hands. Raise your heel and then put it down. Feel your calf and achilles tendon tense.
7. Heels and toes
Essentials of running action-If the stride is too large and the calf stretches too far forward, it will follow the ground with its feet, resulting in braking reaction, which is very harmful to bones and joints. When landing correctly, land with the middle of the sole of your foot, so that the impact force can quickly spread to the whole sole.
Dynamic stretching-sitting ankle stretching. Kneel on the ground, keep your hips close to your heels and keep your upper body upright. Slowly press the ankle down until the extensor digitorum and forefoot feel enough tension. Then lift your hips. Repeat. The movements should be rhythmic and slow.