How to run indoors? Many people will do some proper exercise to keep healthy. Exercise can improve the body's resistance, moderate exercise is good for health, and simple exercise can also help us exercise. Let's see how to run indoors with me.
How to run indoors 1 1, AMT fitness machine: Different from other fitness methods, users can freely switch stairs, walk, jog and run in different exercise modes, with a completely zero impact experience. You can adjust your training mode through this instant mode switching function to achieve the purpose of training for specific muscle groups.
2. Elliptic treadmill: patented technology of smooth track and cross slope allows users to exercise muscle groups in biomechanical posture, which increases the diversity and effectiveness of exercise. Zero resistance exercise reduces the occurrence of muscle strain.
3, bodybuilding car: when exercising, like riding a bicycle, it is mainly used to enhance leg strength and enhance cardiovascular function.
4. Treadmill: mainly used to exercise leg, hip, waist, abdominal muscles and cardiopulmonary function.
5. Comprehensive multifunctional instruments: generally including the functions of chest expander, pull-ups, sit-ups and other instruments. Chest enlargement, pull-ups and supine pressing are mainly used to exercise upper limb strength and pectoralis major strength; Sit-ups are mainly used to exercise waist muscles and reduce excess fat in the waist and abdomen.
How to run indoors 2. Run indoors in situ to lose weight.
Jogging in situ also has certain effect, but there is still a certain gap compared with real jogging. It is suggested that jogging is better if conditions permit, and jogging in situ if conditions permit, but it is a little uncomfortable and easy to get tired, and the effect is still there.
If you want to lose weight, you should not only run, but also combine with other sports, such as hula hoop, which can exercise your lower back and consume the fat accumulated in your lower back. Stride also has a good effect, so that your hip joint can be fully unfolded. In order to lose weight, besides exercise, we should also pay attention to diet. Energy consumption is greater than energy consumption. Intake can play a role in losing weight, so there is no need to diet or not eat. As long as you eat less energy substances every day, such as sugar (carbohydrates, etc. ) and fat (eat less fried food and fat, etc. ).
The so-called running in situ refers to a small space, any venue, drawing a circle around the place where you stand, while people just stand in the circle and run like standing still, pushing their legs up, so that the whole body is in a state similar to running, so that they can lose weight without being too tired. It is recommended to run in place for 15 minutes at the beginning of running. After getting used to it, you can gradually increase the running time in place!
The advantage of running is that it can increase blood flow, enhance blood vessel elasticity and improve blood circulation. Statistics show that the coronary blood flow can be increased by 10 times when running quietly, that is, the blood flow per minute can reach 1200 ~ 1400 ml. People who insist on jogging for a long time have obviously improved myocardial nutrition, strengthened and thickened myocardium and improved organ function.
Running has a positive effect on maintaining good heart function, preventing lung tissue elasticity from decreasing, preventing muscle atrophy, preventing coronary heart disease, hypertension and arteriosclerosis in middle-aged and elderly people.
When running, the muscles of the whole body should be relaxed, and the breathing should be deep and long, slow and rhythmic. You can take two breaths, two breaths, three breaths, three breaths. Take a deep breath with your abdomen, bulge your abdomen when inhaling and close your abdomen when exhaling. When running, walk lightly and swing your arms naturally. It is advisable to run for 20 to 30 minutes every day, but it must be adhered to for a long time to be effective. Running can be divided into in-situ running, free running and quantitative running.
Although there are many ways to lose weight now, we still have to choose the one that suits us best, which is more conducive to our success in losing weight. In addition, running indoors in situ has advantages and disadvantages. The advantage is that it can be done anytime and anywhere, and the disadvantage is that the weight loss effect is not obvious. So if you want to lose weight in this way, you must weigh the pros and cons.