1, slow start is warm-up, and warm-up can be achieved by running a relatively long distance through a reasonable heart rate and joints; Warm-up activities and exercises must be done before running, otherwise it is easy to strain.
2, after fast, adjust the speed after running and increase the intensity of exercise; But pay attention to moderation and know your own exercise limits. If our physical strength can't keep up, we should adjust the running speed, otherwise fitness won't hurt us.
3. Finally, slow down, relax and adapt to high-intensity activities; Don't sit down immediately after running. It is better to do a cleaning exercise or walk slowly for a few minutes, so that the cells can slowly precipitate and the body has a buffering process.
Extended data:
Precautions for running:
1, landing buffer
When running, you should first land on your heel and then transition to the whole foot. This is a kind of protection for ankles and knees to prevent periostitis.
Step 2 Shake the arm
Swing arm keeps the balance and coordination of the body during running, which makes the body swing more naturally and more in line with the rhythm of human movement. When swinging your arm, just remember not to leak your hand before and elbow after, and swing naturally with your footsteps.
3, abdomen and chest
Running is aerobic exercise, and the whole body will participate in it. If you bow your chest or hold the handle all the time, you will not get the effect of exercise, but also increase the pressure on the lumbar spine, which will cause lumbar muscle strain for a long time. Therefore, when exercising, you must close your abdomen and chest and tighten your back muscles.
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