The benefits of running
1 eye
People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.
2. Neck, shoulders and spine
People who often sit in front of the computer have more or less problems with their cervical vertebrae and shoulders. Correct running posture requires straight and relaxed back, and long-term persistence will greatly improve the discomfort of cervical spine and shoulders.
3. Heart
Sticking to running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.
4. Blood
With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
5. Lung and respiratory system
Long-term long-distance running exercise can strengthen lung function and increase vital capacity-regular long-distance running can develop lung respiratory muscles, make the amount of ventilation larger every time and enhance lung function. Personally, I have seasonal rhinitis attacks every autumn, which is very torturous, but I haven't relapsed since I started running this year. I wonder if it matters.
6. Liver
During a physical examination, the medical examiner called the intern to his side and said, look, this is a healthy liver with clear veins on its surface, which is rare now. Running eliminates fatty liver, which has been verified by many runners and is very effective.
7. Abdomen
A flat abdomen or obvious abdominal muscle groove is the dream of many people. Many fitness instructors' suggestions and abdominal ripper exercises that are wildly circulated on the Internet can help you make your abdominal muscles stronger, but you also need aerobic exercise such as running to get rid of the thick fat package outside your abdominal muscles. Of course, we should stick to it, because belly is the most cunning, and if we relax a little, we will fight back.
8. Waist and hips
The change of running on the body is first reflected in this position. Many runners have had this experience. After running for a while, they didn't lose weight obviously, but their bodies improved obviously, especially their waistlines became more beautiful. & gt& gt& gt Running healthily Everyone should teach you how to run healthily.
9. knee
Some people say that running only hurts one knee, which makes sense. Most people who insist on running are more or less troubled by knee injuries. But I learned from the communication with many runners who have been running for more than ten years that they will encounter the same problem when they first start running. Some people's knees hurt even if they walk fast, but with the gradual accumulation of jogging and strength exercises, their knees will become stronger and stronger.
10, muscle
People who run regularly not only look strong and elastic, but also have changes in muscle tissue, and the distribution of capillaries in a certain volume of muscle will be greatly increased, which is more efficient for comfortable oxygen and nutrients. I wonder if it has something to do with runners being more cold-resistant.
Skills of healthy running
Landing buffer
If you look carefully in your life, you will find that many people run on their feet and make a loud noise when they land. In fact, the real action is when running, the middle foot should land first, and the sole of the foot should not land. This is a kind of protection for ankles and knees to prevent periostitis.
Wave one's arm
Swing arm is to keep the balance and coordination of the body during running, so that the body swings more naturally and conforms to the rhythm of human movement. When swinging your arms, just remember not to put your elbows in front and your hands behind, and swing naturally with your steps.
to chin up and chest out
Running is to hold your head high, which is helpful to improve the respiratory and circulatory system of the human body and establish a normal memory state. Because your body constantly consumes energy during running, it is easy to get tired. At this time, if you can stand up your spine with your will, it is actually very simple for you to improve your hunchback.
breathe
Correct breathing is a dozen key points to master when running, because breathing during running is far-reaching and long. Generally, nose suction nozzle is used, and mouth suction nozzle can be used when physical strength drops seriously.
heart rate
Jogging, as a healthy aerobic exercise, should be distinguished from running fast. Generally speaking, the number of heart rate rhythms most suitable for physical exercise is about 220- age ×60%. You can measure the following items correctly while running.
Head and shoulders
Keep the head and shoulders stable. Keep your head straight forward and your chin slightly retracted, but don't bow your head. When running, relax your drooping shoulders first, then shrug your shoulders as much as possible, stop for a while, restore your original posture, and repeat.
Arms and hands
Hold your hands slightly, bend your arms about 90 degrees, and naturally swing back and forth. Be careful not to put your elbows on your forearms and your hands on your back arms.
leg
When running, you can choose to use your thighs to drive your calves. Your knees must be pointed at your toes, lifted to a reasonable height, then put them down and repeat.
Bilegged
Relax your feet and don't tighten your toes. When your feet are raised to 10 cm above the ground, you can put them down and repeat. Don't use too much force on the forefoot when the sole hits the ground, so as not to cause muscular calf.
Matters needing attention after running
1, don't stop to have a rest after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed.
2. After running, be sure to stretch the leg ligament. The purpose is to prevent the calf muscles from caking, stretch the muscle lines and make the muscle lines slim. There are many ways to stretch leg ligaments. You can straighten your legs, bend over, reach your toes with your hands, stand on the steps with your feet, lean forward, or lunge leg press.
3. Keep warm during and after running, and don't sweat off a lot of clothes, which will lead to a cold.
4. Replenish water in time. Take a rest for 5- 10 minutes before drinking light salt water or warm water, but avoid drinking cold water or frozen drinks. People who see the benefits of running will also see: