1 As we all know, running can exercise heart and lung function, enhance muscle strength, and continuous and effective jogging can also play a role in reducing fat and slimming. After running for 20 minutes, the fat will start to burn. By running, the purpose of losing weight can be achieved, which can make the muscles of the whole body contract and relax rhythmically, increase muscle fiber and increase protein content.
2. Persisting in running can strengthen metabolism, delay the degenerative changes of bones, prevent the occurrence of bone and joint diseases in the elderly, and thus delay your aging;
3. In the process of exercise, the frequency and efficacy of heart beating are greatly improved, and the heartbeat, blood pressure and elasticity of blood vessel wall are also increased. The maximum oxygen uptake of trained athletes is 33-60% higher than that of ordinary people;
For women, running helps to regulate menstruation and reduce gynecological diseases. An American obstetrician and gynecologist investigated the menstrual cycle of 394 female athletes in the 1979 New York Marathon. It was found that 26% of women with menstrual disorder recovered their normal cycle, and 17% of women with amenorrhea recovered their menstruation. This is because running increases metabolism, promotes digestion and absorption, regulates nervous system function and improves endocrine function;
5, running can temper people's will and perseverance, enhance toughness and patience, improve sensitivity, and promote adaptability to the environment. People who insist on exercising for a long time have three characteristics when completing quantitative work: first, they act quickly; Second, it has great potential and can exert its maximum functional potential to complete the task; Third, the recovery is fast, the fatigue is eliminated quickly and thoroughly, and it can quickly return to a calm level.
However, if the running posture is not correct, it will not only fail to achieve the effect of fitness and shaping, but also may bring harm to the body and make the body run out of shape. Many bodybuilders find themselves running out of problems such as "small belly", "radish leg" and cervical spondylosis.
It is important to keep fit, but it is more important to master the correct posture. The correct running posture should be:
1, the upper body leans forward slightly, the head is directly above the trunk, the shoulders are slightly lifted, the elbows are bent 90 degrees, and the hands are half clenched;
2. When running, the arm swings naturally before and after relaxation, the thigh moves forward actively, and the calf relaxes naturally. Relying on the forward swinging action of the thigh, the hip is driven to swing forward and upward, and the heel touches the ground first and then quickly transitions to the whole sole. The rear pedal is full and powerful, and the stride is large and elastic. This can make the abdominal muscles tense, and the breathing is even, slender, full and rhythmic.
Common wrong posture:
1. Down to earth. When running, the whole foot is easy to "squat" when landing on the ground, which is easy to cause tibial periostitis, and it is easy to run into an O-shaped leg after long-term impact.
2. Toe on the ground. When running, the forefoot will strongly stimulate the calf muscles, causing the calf to thicken for a long time, forming a "radish leg."
3. Internal and external splayed feet. It is easy to cause damage to the knee joint and other parts, and it is also easy to cause X and O legs.
4. Tilt forward and backward too much. Running forward will cause back tension, leaning back will lead to excessive tension of chest and abdominal muscles, which will lead to abnormal shoulders, neck and back for a long time.
Other precautions: choose a place suitable for running and avoid running on too hard roads; Choose light, comfortable and elastic sports shoes; The stride should be appropriate; Avoid excessive shaking of the waist and buttocks when running; Avoid excessive exercise; Warm up before exercise, stretch and finish after exercise.