Where do you exercise your muscles by running?
1. Where do you exercise your muscles by running?
We all know that running can lose weight, but experts say that running has the best effect on calf muscles. After all, the legs are doing the main exercise, but if you run correctly, you can lose a lot of weight. For example, you need to swing your arms when running, which can reduce the worship of meat.
Running mainly exercises calf muscles. But running is not for building muscles, but for the whole body. Running is the best aerobic exercise, which can exercise heart and lung function, and also can exercise the main joints of the body.
2. The main points of running
2. 1, keep your waist upright naturally, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing. The dynamic stretching body bends and stretches forward. 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.
2.2, thighs and knees forcibly swing 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. Stretch the front bow dynamically. 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.
3. Breathing method of running
3. 1, strengthen deep breathing: most people will find it difficult to breathe after running for ten minutes, and some of them are out of breath. In fact, at this time, we can slowly relieve this kind of fatigue by strengthening deep breathing, and the body can relieve the previous discomfort through this adaptation point.
When running, the pole will appear in about 10 minutes. The main reason for running is that the transition from static to high-speed movement needs an adaptation process. This process is also the adjustment process of respiratory system, exercise system and circulatory system. Actively adjusting breathing can help runners quickly cross the pole. If you feel tired during running, keep running and take a deep breath.
3.2. If you want to speed up running, you can change your breathing frequency: when you speed up running, people often feel more tired, and your breathing will be disturbed because you are eager to speed up. Some people even bite their teeth and let their thighs work hard. This method may make your body more tired, and the running method of pure thigh magic is also wrong.
Running acceleration should start with adjusting breathing, generally two steps at a time; Take a deep breath when accelerating, lengthen the running breathing time, and adjust the pace frequency to three steps in one breath. By changing the breathing frequency during running, you can adjust your breathing in this way to improve your speed.
The best time to lose weight by running
1. Morning: Running in the morning can refresh you. After a night's sleep, the whole person is depressed. Morning running can improve people's vitality and make this day full of vitality. People with high spirits lose weight better. For sedentary office workers, morning running is a good choice.
2. Evening: In the evening, the photosynthesis of plants accumulated for one day, reaching the strongest and the highest oxygen content. At that time, biological respiration was the weakest and oxygen consumption was small. This time is very suitable for office workers to run after work. For dieters, it is most comfortable to be fully bathed in an oxygen forest. Aerobic exercise is the best way to eliminate fatigue. At this time, the body has the strongest adaptability and the most stable blood pressure, which is the best time to lose weight.
3. Evening: Because of busy working hours, many people now choose evening. The best time for running is 9 pm. Premature, incomplete digestion after meals, easy to stomach upset. It's too late, and people's bodies are slowly entering a state of recuperation, which is not suitable for running. Moreover, it is really dangerous to run too late for fun. Running an hour or two before going to bed can increase consumption and promote weight loss.
What are the benefits of running regularly?
1, increase vital capacity: Running can greatly enhance cardiopulmonary function, so friends with low vital capacity can choose exercise to increase vital capacity and heart function.
2. Improve immunity: immunity is a protective cover for the human body against external viruses. Running is one of the ways to enhance immunity. Through running, you can improve the overall quality of the human body and increase your health.
3, exercise the whole body muscles: running is obvious for the exercise of human muscle groups, and the whole body muscles will be further consolidated and strengthened by running, which is also a good way to exercise the whole body muscles.
4. Help the bones, muscles and ligaments of the human body to open slowly: Warm-up jogging of other sports can help the bones, muscles and ligaments of the human body to open slowly and play a warm-up role. If you start strenuous exercise without warming up, it is easy to strain your muscles.
5. Cultivate people's nerve coordination: Although running is not difficult, it is relatively easy to get started, but running needs people's brains and limbs, which has a very good effect on the coordinated exercise of human nerves. Especially suitable for exercise from childhood.
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