Scientific research has confirmed that the elimination of endorphins secreted by the brain during running is a biochemical substance similar to morphine and a natural analgesic, which can give people euphoria and has a unique effect on relieving psychological pressure. It is appropriate to choose the running time at night, with the speed of 120 steps/minute, at least three times a week, and each time lasts 15 minutes.
Who does someone think can't run? Just put on sportswear and a pair of elastic sneakers. A seemingly ordinary and basic exercise actually has a lot of science in it. If you don't pay attention to exercise at ordinary times, it is easy to cause sports injuries, and even if you are exhausted, there is no fitness effect.
Bow your head when running: Some people are willing to bow their heads when running. This posture is not correct. Keep your head and shoulders stable while running, and try to keep your head forward. Don't bow your head unless the road is rough. Keep your eyes on the front, don't nest your chest, open your chest.
Arm swing: some people swing their arms a lot when running, which seems to exercise their arms, but the posture of swinging their arms a lot is not correct. The correct way is to move left and right not to exceed the midline of the body, relax your arms and elbow about 90 degrees.
Keep your upper body straight: Some people keep their upper body straight when running on the treadmill. This is actually wrong. When running, keep your waist upright naturally, but not too straight, and keep your body leaning forward. Leaning forward can reduce the burden of knee joint, reduce sports injury and maintain high motivation.
Stride: Some people run with big strides, and their calves stretch far away. This is also wrong. Because, if the pace is too big, you will follow the ground with your feet, which will damage your bones and joints. The correct way is to land with your feet, which can play a buffering role and will not damage the bones.
A good pair of shoes also has a great influence on the running effect. For normal feet, choose shoes with good shock absorption function; If it is flat feet, then you should choose shoes with good stability and elasticity; For people with high arches, you should choose light colors.
rope skipping
Skipping rope is one of the auxiliary exercise therapies recommended by us to treat depression. Simple and easy to learn, suitable for fitness exercise in low temperature season. Generally, when the weather is bad and it is inconvenient to run, you can choose skipping rope, which is especially suitable for women.
In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
Jumping rope can increase the coordination of the body. Because the position of the head moves up and down quickly when skipping rope, it can effectively strengthen the vestibular function, produce good psychological feelings and improve self-confidence.
Skipping rope can exercise various organs and enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day. If you jump for 3 minutes at a time, ***5 times until you jump for half an hour at a time.
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness and thickness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
Fat people and middle-aged women should use their feet to lift at the same time. At the same time, don't jump too high, so as not to damage the joints due to excessive load.
4. The speed should be 30 ~ 60 times/minute, and the speed with good heart can be even higher, once every other day, lasting 10 minute each time.
5. If the heart is not good, we should pay attention to properly control the speed and amount of exercise. Patients with severe heart disease should not choose this sport.