Jogging in this season is of great benefit to improving heart and lung function. Winter is a good season to improve endurance, and the stimulation of low temperature to the body can improve the ability of the system.

According to the specific situation of personal work and rest, keep jogging for more than 20 minutes every day until spring, and your basic endurance will make a small leap. When the spring blossoms, the temperature will be warmer and more suitable for exercise. At this time, you can appropriately increase the amount of exercise and improve the intensity of exercise. You can also engage in some ball games. After all, running alone is a bit boring.

However, when running in winter, we should pay attention to keeping warm to prevent colds, and at the same time pay attention to breathing methods, and keep our tongue on the palate to avoid cold air directly stimulating the respiratory tract. Also choose non-slip and antifreeze shoes and socks.

force

Strength has relative strength and absolute strength, but it is still based on absolute strength, only from the way you provide it, you only see push-ups. It would be nice to have some equipment. But starting with push-ups is a good choice. Slowly increase the number and difficulty. Other methods can also be tried, such as 10S clock push-ups, sit-ups, back warping, sprint running, continuous vertical jump touching the board, and skipping rope. . . It's all comprehensive sports!

speed

When running, you need to consider the step frequency and stride length. Step frequency refers to the frequency of leg swing, which is congenital in theory. That is to say, it cannot be changed! But "frequency endurance" can be practiced the day after tomorrow. It is estimated that the pace frequency of running 1500 is the same as that of running 100 meters! Of course, it's hard. You can try to raise your legs a little lower.

The stride is the size of your step! This can be changed! Take big steps, take small steps, and control yourself at any time. Generally speaking, it is based on personal habits.

It needs to be clear that with the increase of frequency, the stride will definitely decrease more or less. Excessive stride will naturally force the pace frequency to drop. Therefore, I still need to find a sensible person to help you look at it. You must be a smart person, the kind who can see your potential.

Therefore, it is suggested that the comprehensive practice of uphill running and downhill running should be properly carried out to improve the stride frequency.

Running needs the coordination of upper and lower limbs, and necessary strength exercises are indispensable! Both upper and lower limbs need to be practiced, of course, the core strength area is also indispensable (waist and abdomen). Some special sports (leg-lift running, back kick running, small step running. . . ) is also necessary. Strengthening the strength of lower limbs, jumping more, and practicing absolute strength and relative strength are all beneficial. But you can't ignore the upper limb strength! Because swinging arm is a key technical action!

If you have something on your mind, you can try to be wild once, wild once! You can also climb mountains, run the beach and jump rope! It's all fun! Hey hey. The role of leverage will at least make you healthy!

What about every day?

1. Jog for half an hour at a time. Sweating is the benchmark.

2. Necessary stretching exercise. Chest enlargement, waist and abdomen rotation, arms circling, knees and ankles.

3. Use the equipment in the building to exercise the lower limbs. Do some stretching exercises, the intensity is light first and then heavy, and pay attention to the thigh, not the foot.

4. The calf can do some heel lifting exercises, that is, heel lifting, which is helpful for calf shaping. Do 30 at a time, slowly, so that the muscles have a full sense of stretching.

Next, practice side kick and back kick, mainly to improve the legs. The upper body must be upright. Kick as wide as possible and relax.

After finishing 3 and 4, properly stretch the muscles that have just started to work, so that they don't contract all the time.

5. Lumbar muscles and abdominal muscles. Sit-ups, do semi-sit-ups, that is, lie down, but don't touch the ground with your shoulders and hang up! ! Lie down, feel tense muscles, pause and get up again. Then continue. Do 4 groups each time 10. If appropriate, take a small dumbbell and do a twist to exercise the waist and abdomen on both sides.

6. Small dumbbells with enlarged breasts. Practice breast enhancement with small dumbbells that you can control completely. Try to drive, each time 15, 4 groups. Then, still use dumbbells, lift forward, keep your arms straight, and get the dumbbells as close as possible. This can better stimulate the muscles of the chest. Make the curve more obvious. 10 4 group

7. At this time, the whole body is basically active. It's best to jog for ten minutes to relax the whole body, then stretch, relax and massage the muscles you practiced today.

As for movements, you can imitate some yoga movements, stretching and breathing.

Pay attention to breathing, don't exert yourself, be natural and generous, and be happy physically and mentally. ! Look at the weight first, and look straight at the curve first, because it is changing slowly.

In fact, do more outdoor aerobic running, 3 to 4 times a week, do some stretching, and pay attention to reasonable diet and living habits!

Personal advice, do more aerobic running. Learn some yoga moves and practice stretching and breathing.

All of the above are integrated from answering other netizens' questions. For your reference!

I wish you good health 20 10.