Before running, you need to be prepared:
1, pay attention to warm up.
It is considered that there is no need to do warm-up exercise before exercise, especially before running, which is especially important for leg stretching. The calf is fully warmed up and stretched in place, so that the calf can enter the best state? Weight loss war? .
2. Aerobic exercise burns fat
The real time to burn fat begins after 30 minutes of continuous exercise, so running needs to last for more than half an hour. It should be noted that it is wrong to think that the more intense the exercise, the better the weight loss effect. It is wrong to focus only on the calories consumed in each exercise.
Generally jogging can be controlled at a low speed. Once the speed is accelerated, it will cause a certain burden on the calf and knee joint.
Step 3 keep your feet on the ground
The most important skill of running to lose weight. Many mm runners will land on their forepaws, which is easy and labor-saving, but it is not suitable for mm runners with thick calves. The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Can be compared to race walking, recall which runner's calf muscles are too developed?
Step 4 stretch the calf
Stretching after exercise is the key point of calf shaping. I support a move here. Lazy mm can completely give up the traditional leg press. A more convenient way is to stand one arm away from the wall, and then support it with a hand-held wall, with the body at a 30-degree angle with the wall.
Stick to it for 5 minutes, and feel that the calf muscles are infinitely stretched, which can be adjusted according to the flexibility of your body.
5. Time control
The running time should not be too long or too short. Aerobic exercise usually lasts about 30 minutes, so the time control should not be shorter than 30 minutes.
Otherwise, the slimming effect will not be achieved. But too long will cause muscle strain and even joint wear, leaving health problems for the body.
Speaking of exercise to lose weight, many people scratch their heads, which is time-consuming and laborious, but the effect of losing weight is not ideal.
Running is a sport that many people like very much, and running to lose weight is the most commonly used way to lose weight. As long as we master the right methods and stick to them, we can keep healthy.
12 running warm-up exercise;
1, head movement
For stretching the neck muscles, the first two eight beats are front (bow down), back (head up), left (Zuo Zuo) and right (right), and the first two eight beats circle from left to right or from right to left respectively. Require all activities from small to large.
2. Chest expansion exercise
Take your left foot to the left, shoulder width, hands parallel to the ground, and bend your arms and fingers. 1-2 arms are flat on the chest, palms down, 3-4 arms are straight and open, palms up, 5-6 arms beat up and then vibrate, palms forward, 6-8 arms beat down and then vibrate, palms backward. Keep your arms straight, pay attention to the palm direction of each beat, coordinate your movements and apply appropriate force.
3. Shoulder movement
Take your left foot to the left, shoulder width apart. The left and right fingers are naturally folded and placed on the shoulders. The first four 8 beats are rotated clockwise by 2 beats, and the last four 8 beats are opposite.
4, waist and abdomen exercise
Do you hear me? Are you ready? When issuing the password, the left foot is slightly wider than the shoulder, the legs are straight, the arms are horizontally extended to both sides, the palms are down, the upper body posture remains unchanged, and the upper body is parallel to the ground. 1 beat. Touch your left toe with your right hand, and touch your right toe with your left hand in two beats, alternately. It is required that the left and right rotation range should be large, the legs should be straight and fully extended.
5, lunge leg press
Do you hear me? Are you ready? As soon as the password comes out, the left foot takes a big step forward, the whole foot touches the ground, and the thigh is parallel to the ground; The right leg is straight, the forefoot is on the ground, the upper body is upright, the hands are crossed behind the head, the elbows are stretched back, the head is raised, and the body is ups and downs. 4? Eight beats are the same, but in opposite directions. Keep your body stable, hold your head high, stretch your elbows back, and your thighs are parallel to the ground.
6, servant step leg press
On the basis of lunge leg press, the body bends downward, with the left hand touching the back of the left foot and the right hand touching the back of the right foot. The center of gravity of the body falls on the right foot, the left foot is straight, the left and right feet are all on the ground, and the body fluctuates up and down. 4? Eight beats are the same, but in opposite directions.
? 7. Knee joint movement
Do you hear me? Are you ready? When giving a password, put your feet together, your knees slightly bent, your fingers naturally together and put them on your knees. The first two 8 beats squat and stand up, and the last two 8 beats turn from left to right, from right to left, or from inside to outside, from outside to inside. Exercise 4? Eight beats, requiring a large range.
8. Hip high five
On the basis of standing naturally, raise your arms horizontally, raise your left leg to your crotch for high-five, support your right foot with your left foot, and high-five your crotch repeatedly. Exercise 4? Eight beats.
9, jumping movement
Hands akimbo, feet together. The first four beats are hard on the palm of your front foot, one foot jumps in front of you and one foot jumps behind you, and the last four beats are about. At the same time, clap your hands in front, behind and above your body, bouncing lightly and relaxing.
? 10, ankle and wrist movements
Hands naturally cross your chest, your left toe touches the ground, your ankles and wrists naturally relax, and circle clockwise and counterclockwise. The last two 8 beats change the right foot, and the action is the same. Require joint relaxation, and the range should be large.
1 1, abdominal abduction
Do you hear me? Are you ready? When issuing a password, your left foot is shoulder-width to the left, your knees are slightly bent, and your hands are naturally open at your sides. Did you hear that? 1? When giving the password, jump up hard, straighten your arms and legs as far as possible, and show a big X-shaped reverse bow. Repeat 5 times.
12, leg stretching
Do you hear me? Are you ready? As soon as the password comes out, take a big step forward with your left foot and support the ground with your hands. Did you hear that? 1? When the password is given, the right foot moves forward to restore the left foot posture, and the left foot moves backward to restore the right foot posture. Stretch forward as far as possible and straighten your front and rear feet as much as possible. A password that repeats 8- 10 with one password.
All preparations made before physical exercise, such as muscle stretching, body swinging, full running, etc., are called warm-up exercises. Warm-up generally has three stages, one is full-body exercise, the other is soft exercise, and the third is psychological preparation.
People who have seen how to warm up before running will watch:
1. How to warm up for long-distance running?
2. What are the stovepipe skills for running?
3. Warm up before running in the gym
4. How to do recovery training after long-distance running
5. Warm-up exercises for the elderly
6. How to lose weight by running correctly in summer?