It is best to run in the morning. First, the best time to lose weight by running is in the morning and evening.
Second, the fresh air in the morning is very conducive to running. Facing the warm sunshine, running slowly can make people refreshed and happy, which will help to improve metabolism from the morning. Running at night to lose weight, running before eating is also good, the temperature is moderate, running does not produce a hot feeling, which is very helpful for controlling dinner. .
Third, running is usually arranged in the morning, followed by around 9 am and 5 pm. For work reasons, exercise is usually arranged in the morning. First, it does not conflict with work. Second, running in the morning has fresh air, which is good for the respiratory system. In addition, after sleep, people's physical strength is restored, but physiologically, people still have a certain degree of inhibition. Morning exercise is beneficial to nerve excitement, mental stimulation, metabolism promotion, and it is of great benefit to maintain abundant spirit and physical strength in a day's work. And running is very helpful to lose weight.
Can I eat after running? Of course, I can eat something to replenish my energy, mainly depending on what the training purpose is! You can also drink some vitamin functional drinks. If it is for the purpose of losing weight, it is not recommended for everyone to eat.
The advantage of running is 1. Develop a good constitution of burning fat;
2. Make your body firmer and younger;
3. Improve the motivation of slimming.
Correct running skills 1, head and shoulders
What are the essentials of running? Keep the head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest.
Strength stretching? Shrugged his shoulders. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.
2. Arms and hands
What are the essentials of running? The swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the center line of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.
Strength stretching? Raise your elbows and swing your arms. The arms are in the ready-to-start posture, the elbow joint of the rear swing arm is raised as much as possible, and then the forward swing is relaxed. With the acceleration of the action, it is raised higher and higher.
3. Trunk and buttocks
What are the essentials of running? Stand upright from the neck and abdomen instead of leaning forward (unless accelerating or going uphill) or leaning back, which is beneficial to breathing, balance and striding. Don't shake your torso from side to side or fluctuate too much. Actively send your hips when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running.
Strength stretching? Leg press lunges. Separate your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time.
4, waist
What are the essentials of running? Keep your waist naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing.
Strength stretching? Bend forward and stretch back. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, and keep it for a while before recovering.
5, thighs and knees
What are the essentials of running? Swing your thighs and knees forward, not up. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive.
Dynamic stretching? Front bow. The distance between your feet is the same as the width of your hips. Hands behind your head. Bend forward from the hip joint. Keep your back straight until your biceps feel tense.
6, calf and achilles tendon
What are the essentials of running? The foot should fall about a foot in front of the body, close to the midline. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. At the same time, we should pay attention to the cushioning of calf muscles and achilles tendon when landing, and the calf should actively scrape the ground backwards when landing, so that the body can actively move forward. In addition, the calf should swing forward, and the foot should move forward as far as possible, and it can't be everted or everted, otherwise it will easily damage the knee joint and ankle joint.
Strength stretching? Support the wall and raise your heels. Stand facing the wall for about 1 m, stretch your arms forward shoulder width, and hold the wall with both hands. Raise your heel and then put it down. Feel your calf and achilles tendon tense.
7. Heels and toes
What are the essentials of running? If the stride is too big and the calf stretches too far forward, it will follow the ground with its feet, which will cause braking reaction and cause great damage to bones and joints. When landing correctly, land with the middle of the sole of your foot, so that the impact force can quickly spread to the whole sole.