Aerobic jogging

Slow-developing muscles consume fat.

Since the proportion of slow muscle and fast muscle in the body is natural, how to train in a targeted way?

In fact, after research, it is found that the fast muscle fibers of human body will become more prone to hypertrophy with training; With the progress of training, slow muscle fibers are more about enhancing endurance and are not easy to get fat, and the main energy source of slow muscle fibers is fat, so an effective way to make our legs look good appears: jogging.

Jogging can not only exercise slender slow muscles, but also effectively consume fat, and the fat consumed is another major factor affecting the leg shape: many small partners with thick legs naturally lose their legs because of their heavy legs. ....

Jogging for a long time consumes a lot of energy, including sugar, fat and protein, including muscle protein. Muscle consumption ratio is greater than fat. Therefore, if you run a lot, you don't have to worry about muscle hypertrophy caused by running. What you have to worry about is the lack of strength and deformation of running posture caused by muscle loss, which may cause joint damage.

02

Correct stretching

Shape the legs and increase the softness of the body.

When running, most muscles of the body will be used passively, and muscle fibers will be constantly pulled, and finally they will become tired, tight and inelastic. It's like a wrinkled bed sheet, so you should smooth it at this time and you will be comfortable when you sleep next time. Also pull the muscles back to their previous length, so that the muscles can relax and recover well. After the muscles are "leveled", they will be very comfortable and will recover faster.

The following is the stretching of soleus muscle and gastrocnemius muscle for runners, which will have a very good shaping effect on calves:

The achilles tendon stretches when you stand on tiptoe.

step

Stand up straight, bend your knees with one leg, put your toes on a ladder or a raised object, and then lean forward to your toes.

Stretching muscle group

Main muscle group: soleus muscle.

Secondary muscle groups: posterior tibial muscle, flexor pollicis longus, flexor digitorum longus, peroneal longus and peroneal brevis.

Achilles tendon stretching with vertical unilateral heel.

step

Stand on a step or a raised object, move the toe of one foot to the edge of the step, bend your knees with both legs, and land on the heel of your hind foot.

Stretching muscle group

Main muscle group: soleus muscle.

Secondary muscle groups: posterior tibial muscle, flexor pollicis longus, flexor digitorum longus, peroneal longus and peroneal brevis.

Achilles tendon stretches when pushing the wall and stepping on the ground.

step

Stand up straight against the wall, put your hands on the wall, put your feet in front of each other, put your toes forward, and touch the ground with your heels. Bend your hind legs and let your upper body lean against the wall.

Stretching muscle group

Main muscle group: soleus muscle.

Secondary muscle groups: posterior tibial muscle, flexor pollicis longus, flexor digitorum longus, peroneal longus and peroneal brevis.

03

Effective massage

Accelerate recovery, enhance muscle elasticity and length.

Massage is to keep running muscles long and elastic. Because elastic muscles are good muscles. Many people have a whole body comfortable experience after massage, which is produced in the process of the body from tight to soft and elastic.

"Pressing" and "kneading" have different functions.

The purpose of "pressing" is to clear the blocked acupoints in muscles, which are usually the acupoints that you think will be very painful after pressing, so that the qi and blood of the body can be activated and the pressure (blood pressure/air pressure) in the body can be re-adapted. By pressing, the originally blocked area will be gradually unblocked.

The action of "kneading" is to relax the release of myofascia. Through the action of "rubbing", the gap between body skin and muscle bundle will be enlarged, thus increasing muscle elasticity and allowing muscles to contract better.

Today, we introduce several groups of massage actions with the help of sports rollers:

Massage tibialis anterior.

If you have pain in front of the tibia when practicing running, you can do more stretching and massage of the muscles in front of the tibia. Place the foam shaft under the front of the left calf tibia, support the body with both hands, and roll back and forth for massage. Focus on the particularly painful pain point "press" 10 second. Then switch to the right.

Massage the calf

Hands on the ground, legs crossed, put the foam shaft under the left calf and roll back and forth. Focus on the particularly painful pain point "press" 10 second. Then switch to the right.

If you want to increase the intensity of pressing, you can do the same training with a massage ball to relax to deeper muscles.

Massage the back of thigh

Hold your hands on both sides of your body, straighten your left leg, put the foam shaft under your left thigh (back side), bend your right leg over your left leg, and roll back and forth for massage. Focus on the particularly painful pain point "press" 10 second. Then switch to the right.

04

Strength training

Keep the correct running posture for a long time.

As a runner, regular strength training is one of the important things you can do. Proper exercise can help you improve running efficiency, reduce running risk, improve running posture, delay aging, make your body thinner and you will look better.

"Strength" includes "muscle strength", "non-muscle tissue strength" and external strength. That is to say, in addition to muscles, connective tissues such as tendons and fascia will also have elasticity and external attraction.

In the sport of running, which only has its own weight, it is more necessary to have "elasticity" to accelerate the separation from weight. The following actions were demonstrated by Mr. Guo Feng himself. Please follow Mr. Guo Feng's demonstration and practice every day. After a period of time, your body elasticity will definitely be greatly improved.

Achilles tendon elasticity training

Core strength training

The core of the body is like a bridge connecting the upper body and the lower body, which plays a key role in unifying and coordinating the movements of the body. The stability and strength of the core, whether landing or flying, provide a good channel for transmitting energy.