First, how to run outdoors?
1, slow and relaxed running: effortless jogging. Generally, I feel relaxed and comfortable when jogging, and I don't feel tired. My heart rate is controlled at around 1 10- 130 beats per minute. I breathe naturally and have asthma. No action is required. Generally practice 2-3 times a week for about 20 minutes each time. Sticking to regular exercise has obvious fitness benefits for respiratory system and cardiovascular system.
2. Middle-speed running: it is a running method with a certain will, with a speed of 5 meters per second or a heart rate of 140- 150 beats/min. During exercise, you should pay attention to warm-up and relaxation activities. If you feel obviously tired during exercise, you should stop running and do some relaxation exercises. Practice 1-2 times a week until you are tired.
3. Running fast: It is a way to run forward with greater will and faster speed. During exercise, the heart rate is generally at the highest level in the human body, about 170- 180 beats/min. This kind of running is intense and lasts for a short time, usually a few seconds, but it can be repeated. Just practice 1-2 times a week, and repeat 3-6 times each time. In practice, we should step by step, get ready and relax the organization activities.
4. Variable speed running method: it is an alternating practice method combining fast and slow, walking and running. This kind of running is suitable for middle-aged and elderly people. Because the amount of exercise varies greatly, the practice time and running speed can be controlled according to the individual's exercise level. Generally speaking, middle-aged people with good physique can run and jog alternately, while middle-aged people with poor physique can practice jogging and walking alternately. Practice time should be controlled to end the practice when you are obviously tired, do some relaxation activities and gradually improve the practice requirements.
Second, what is the correct posture for running?
1. Head: Raise your head, look forward, and keep your chin small, but don't bow your head (it will cause pressure on the cervical spine for a long time) and don't lean back to maintain balance.
2, shoulders: shoulders naturally relax and sink, do not shrug or tighten. There will be too tight fists, which will cause shoulder muscle imbalance for a long time. )
3, back: back straight, chest, body perpendicular to the ground. (The back of the bow causes back pressure, which is not conducive to breathing. )
4. Arms: Make a fist slightly, bend the big and small arms 90 degrees, naturally swing back and forth, swing forward without exposing elbows, and swing backward without exposing hands. Don't swing your arms left and right (it will drive your hips to swing and cause joint inflammation).
5, legs: lift the thigh to drive the calf, knee joint in the toe direction, lift to a reasonable height.
6, breathing: according to the rhythm of one, step by step, step by step, two, two steps by step, three, three steps by step, three steps by step.
Exercise should be moderate, and exercise should have methods. It is unrealistic and ineffective to blindly pursue the amount of exercise. Effective exercise should be suitable for you. Find the right position, adjust the state, and keep exercising with the most standard posture. If you can do this, you are not far from a good figure.