Do you know these cold fitness knowledge? The body is the foundation of our life. Exercise can not only help us get rid of toxins in our bodies quickly, but also actively exercise is a life attitude. Exercise can prevent three highs. Now share these cold-proof fitness knowledge. Do you know the technique?
Do you know these cold fitness knowledge? 1 is running.
1, 90% of marathon runners have thinner calves, so ladies don't have to worry that running will make their calves thicker.
2, running on the treadmill, running by hand will directly lead to your consumption of 20% less calories. It's not worth working hard and eating less calories.
eat
After fasting 1 and 12 hours, your basal metabolic level will decrease by 40%. Dieting to lose weight is not only getting harder and harder, but also equivalent to doing useless work and may rebound.
2, fast food merchants will not kindly tell you how many calories a set meal has, so you need a healthy diet when choosing.
heat quantity
1, every kilogram of muscle you gain, muscle will help you consume 1 10 calories every day.
It takes 3500 calories to consume one pound of fat, because one pound of fat equals 3500 calories.
Faith; believe
Fitness requires us to persevere. After 80% people start fitness, they will easily give up. They will find various excuses to give up exercise, and less than 20% can persist. Those who give up will continue to gain weight, and those who persist will have healthy bodies. What kind do you belong to?
Correct jogging posture
The running posture of the marathon is very important, because you should insist on running more than 42 kilometers instead of 4.2 kilometers. In fact, in the marathon, you should stand straight, don't lean forward or backward, and don't twist to one side.
Landing mode of feet
Have you noticed the way your feet touch the ground when you run? Some people think that you should land with your front foot when running, but others think that you should follow the ground with your feet. Which one is right? We suggest touching the ground with the middle part first. Research shows that an excellent long-distance runner usually lands between his feet. The jogger lands on his feet and the runner lands in front of the jogger. We think that only sprinters and middle-distance runners are suitable for forefoot landing. There may be some exceptions, but landing in the middle of the foot is a good way for middle and junior runners. This can reduce the vibration, relieve the pressure of calf muscles and tendons, and prepare for the next step.
Hip and head posture
It's hard to imagine: when your feet hit the ground, where is your hip? It is suggested that the feet should be at the end of the center of gravity when landing, that is, the head, hips and feet are in a line at three o'clock. Keep your head straight ahead. You need to be very careful when turning your head, usually from the neck up to avoid twisting your body and instability when traveling.
Arm posture
Running can exercise our whole body, so we need to know the posture of the whole body, and the posture of the arms is also very important. This position means that you can swing your arms without jogging the cart. First of all, the most important thing is not to have stiff arms, clench your fists and bend your elbows completely. Stay relaxed. The arm bends naturally above the waistline, neither too high nor too low. The arms swing back and forth alternately, so the legs move in opposite directions accordingly. When sprinters run on the track, their arms are completely swinging back and forth. Many long-distance runners swing a slight arc, but excellent runners don't swing their arms with strength. In other words, don't swing your arms violently.
knee
Don't lift your knees too high in long-distance running. Only sprinters or we need too high knees when going uphill.
body
1, when doing push-ups, the upper body can lift at least 65% of its own weight.
2. For every kilogram of weight gain, the knee needs to bear three kilograms more pressure when walking, and ten kilograms more pressure when running.
Even if you look thin, your body fat rate may be in a high unhealthy range, because the human body includes not only subcutaneous fat, but also visceral fat.
Dress brightly for running at night.
Nowadays, many people are pressed for time and have great work pressure. So many people choose to run and exercise at night, which has become a fitness habit of urbanites. However, due to the lack of light at night, you should be careful when running and walking.
First of all, you should carry a flashlight with you.
For example, wear a hat with a dome light and a vest with lighting. If you don't have such professional equipment, you can hold a flashlight in your hand.
Second, pay attention to traffic safety on the road.
It's best to wear brightly colored clothes, or a sports coat with reflective strips like a traffic policeman. You can also wear a small mirror on your body to ensure that others can see you. Pay attention to vehicles when running on the road, and pay attention to cyclists who may suddenly appear when running on the mountain road.
Third, it is best to choose a familiar road for exercise.
For example, choose the road when running during the day. If you run in a strange environment, remember the main signs along the way.
Fourth, try to raise your feet when running.
Sometimes the lighting at night will make people have a certain illusion about height and depth, thus increasing the chance of runners falling. When you start running, you can raise your feet appropriately, and gradually you can get familiar with this running posture.
Fifth, it is best not to run with a walkman on.
After all, running at night is more dangerous than during the day, and the runner's vision has been affected at night, so it is best to keep other senses' completely sharp', especially hearing.
Do you know these cold knowledge of fitness? 2 1. When doing push-ups, the upper body should lift at least 65% of its own weight.
2. 90% of marathon runners have thinner calves, so girls don't have to worry that running will make their calves thicker.
3. 80%-82% people will give up soon after starting fitness, and less than 20% will stick to it. I don't know what kind you belong to.
Many friends can't persist because they haven't found a goal and a good training plan. Now pay attention to hiydjs and reply to the "fitness plan", and you can get the gym training plan and star courses, download the APP, and all kinds of slimming plans suitable for practicing at home.
4. When the weight increases 1kg, the knee needs to bear 3kg more pressure when walking and 10kg more pressure when running.
The strongest muscle in the human body is the heart, not your chest muscle or two heads.
6. In China, only 1.3% of men are in good health.
7. Running on the treadmill, if you hold the handrail of the treadmill with your hands, you will consume 20% less calories.
8, fasting 12 hours, your basal metabolic level will be reduced by 40%. So dieting to lose weight is not only getting harder and harder, but also equivalent to doing useless work.
9. To consume 1 kg of fat, you need 3800 calories, because 1 kg of fat equals 3800 calories.
10, even if you are thin, your body fat rate may be in a high unhealthy range, because the human body includes not only subcutaneous fat, but also visceral fat.
1 1. Every kilogram of muscle gain will help you burn 1 10 calories every day.
12, fast food giants are not so kind as to tell you how many calories a set meal has, so you need to pay attention when choosing food.