Leg press, don't straighten up before running. The body is the foundation of our life. Exercise can improve the body's resistance, and moderate exercise can be full of enthusiasm for life. As a simple sport, running is very suitable for us. We need to warm up before running, so don't reach out to leg press before running. Read this article to find out the answer.
You shouldn't reach out before running. Leg press 1 Natal pointed out that don't stretch your hands and feet before running.
Because your muscles are not ready, just start jogging. The first 10 minute of running is the warm-up period. Suitable for stretching after running, and then you need to consume carbohydrates and water within one hour after running.
According to Natal, running can not only improve physical fitness and flexibility, but also help the nervous system, heart and lungs. Because running is a kind of weight-bearing exercise, it can bring many benefits and prevent osteoporosis.
How do novices start running?
Natal said: "Some people should start gradually, jogging for 20 minutes three times in the first week, and then increase the amount of exercise by 65,438+00% every week. At first, your running speed should be enough to ensure that you can talk to people normally, but after 6 weeks, you can increase your exercise intensity, but don't increase it in advance. "
What should I do if I feel uncomfortable during running?
Natal said: "If you feel muscles tightening anywhere, stop. Do a massage to relieve the pain, and then continue running after the discomfort disappears. If the bone feels pain, it is a signal that the problem is serious and may be a sign of a fracture. "
One of the most common mistakes in running is the problem of running shoes, especially for people with flat feet, who need stable running shoes. Qualified shop assistants in sporting goods stores should be able to provide useful suggestions.
In addition, we must choose the running ground wisely, mainly the road conditions. Not a regular runner, the most unsuitable choice is cement pavement. Natal said: "I suggest running on the flat ground beside the road, such as on the wood or grass in the park, so that the pressure on your feet is less." Beginners should avoid mountain roads, especially downhill running, which is very stressful to their health. "In addition, what are the eating skills before and after running? For details, please see: Eating skills before and after running.
You shouldn't stretch your hands before running. The benefits of running
There are many benefits of running, besides promoting metabolism, controlling three highs, improving cardiopulmonary function and exercising muscle endurance. Recently, food safety problems are serious, and you can run and sweat to detoxify; Psychologically speaking, running can cultivate willpower, stimulate the secretion of endorphins, produce serotonin, suppress depression, make people feel happy, and then actively think and solve tangled problems.
How to warm up before running
If you want to run for fitness, you must warm up and stretch before running. Warm-up can improve blood flow speed, speed up breathing rate, relax tight muscles and increase the angle of joint movement. It is suggested that you can walk slowly first, then jog quickly for about 5 to 10 minutes to make your body sweat slightly, and then start to enter the stretching stage.
Stretching can start from the calf to the thigh, abdomen, arms, shoulders, neck and so on. Choose about 10 stretching actions, and each stretching action lasts about 30 seconds to 1 min. Take the forward flexion of standing posture as an example, and gradually stretch it in a step-by-step manner. When the muscles are tense, pause for 6 ~ 10 seconds, keep breathing without holding your breath, and then continue to bend forward after the tension is relaxed, especially to avoid elastic stretching mode to reduce the probability of muscle strain.
Where is a good place to run?
In addition, the choice of running environment is also very important. For running on the road in a metropolis, serious air pollution does great harm to the lungs. When running in parks and schools, people are crowded, or the ground is uneven, so it is easy to fall or sprain, and the asphalt and cement ground with great impact on ankles and poor cushioning effect is easy to hurt knees. Therefore, the treadmill provides a safe and stable exercise environment, which is not affected by weather factors such as sun exposure, wind and rain, and there is no doubt about the air pollution at home.
How to choose a treadmill
As for how to choose the right treadmill? First, a stable treadmill with a large enough area is too small, unstable, easy to shake, unsafe and uncomfortable to run, and the area is large enough to support the body weight smoothly; Second, the horsepower is enough, and the specification is at least 2 horsepower. The horsepower is too small to bear the weight, and the operation is not stable; Third, the buttons on the operation interface are large, the function keys are well recognizable, and it is easy to control during running activities; Fourthly, it has a good shock absorption system, which can protect ankles and knees, reduce the influence of ground reaction and reduce sports injuries.
How to use the treadmill
Before using the treadmill, you should clip a safety bolt at the hem of your coat or waistband to prevent your body from being too far away from the treadmill, and you can automatically cut off the power supply to avoid danger. When the treadmill starts, put your feet on the pedals on both sides of the treadmill, and don't step on the running belt directly. It is safer to tread on the running belt when the treadmill reaches the initial running speed (about 0.8~ 1KM/H). When you want to finish running, slow down gradually, retreat your legs to the pedals on both sides of the treadmill, hold the handrail tightly with your hands, and rest for a while before getting off the treadmill.