Key points of scientific running to lose weight
Heel landing is the key.
When running, does the forefoot land first or the heel land first? If your answer is the former, then you have made many mistakes that MM can make. It is not correct to land on the forefoot first when running. Although it is easier to start running like this, it will cause thick legs. Therefore, for MM with slender legs, remember to land on the heel when running, and then jog with the forefoot on the ground.
Jogging is the most effective way to lose weight.
Running belongs to aerobic exercise, which consumes excess fat in the body through exercise to achieve the purpose of losing weight. So this kind of exercise needs to be carried out in an aerobic state, and jogging is in line with this state.
MM Don't think that the faster you run, the better your weight loss will be. In fact, this practice is wrong. Although running fast consumes a lot of calories, it will increase the burden on the calf, accelerate the growth of muscles, and lead to the thickening of the calf. The real burning time of fat is after 30 minutes of continuous exercise, so jogging for more than half an hour is the most effective way to lose weight.
Stretching after running
1. Leg
Drive the calf with the thigh, and the knee joint should face the toes. Raise it to a reasonable height and then put it down. Repeat.
Step 2: Feet
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.
Step 3 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.
4. 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.
Avoid the misunderstanding of running to lose weight
Error 1: I forgot to tie my shoelaces.
As long as ten minutes of stretching can slow down the muscle pain caused by exercise and make the exercise last longer. Stretching after running helps to relax muscles and protect joints, both of which help to prevent sports injuries and increase muscle elasticity.
If you don't want your hobby of running to make you feel half pain sitting on the sofa in the future, it will be very helpful to take a few minutes to stretch your muscles and watch some decomposition movements of stretching exercises.
Mistake 2: Choose carefully what to eat after exercise.
After running on the treadmill in the gym for 45 minutes, you will go shopping and chat with your friends, then take a shower, arrange your hair and make up, and then have a big drink. As a result, you are still hungry. Eating snacks after exercise is unnecessary for your empty stomach. But 30 minutes to two hours after exercise, eating high protein and carbohydrates can replenish muscle energy and help muscles get bigger.
Mistake 3: Not enough water is added.
Make sure to drink enough water after running. Dehydration can lead to fatigue, spasm and mood swings, and even produce a lot of negative emotions during exercise.
Mistake 4: Don't change clothes after exercise.
If you rest on the sofa in the gym after exercise, your sportswear has been stained with skin oil and sweat and the smell of yeast coming into contact with the air through the seat. If you can, changing into clean clothes is the best way to stay away from the smell.
Mistake 5: There is no plan for the next exercise.
You don't want to get up and run so early, but you will be complacent after doing it. Don't give yourself an excuse to postpone your next run, which will delay your motivation to exercise.
Try to keep regular exercise habits. The next time you run, you will find it interesting and you will become very healthy.