First of all, explain the warm-up skills before running in detail.
First: Why do you want to warm up?
1, increase muscle temperature and body temperature, strengthen heart activity, respiratory function, muscle blood supply and activate muscle fibers.
2. Improve the excitability of central nervous system and muscles, accelerate the contraction and relaxation of active muscles and antagonistic muscles, improve muscle strength and explosive force, and improve muscle reaction speed.
3. Reduce viscosity, enhance muscle elasticity and prevent injuries during exercise.
4. Adjust your mental state and get into exercise quickly.
Second: how to warm up?
1, general activity (5 ~ 10 minutes): jogging or jumping is the main purpose, and the purpose is to improve heart rate, respiratory rate, muscle temperature, reduce joint viscosity and redistribute blood.
2. Special activities (8 ~ 12 minutes): dynamic muscle stretching and training related to special skills. The purpose is to mobilize muscle excitement and promote the exercise ability in the subsequent formal exercise stage. After that, take a proper rest for 2 ~ 3 minutes and enter the formal exercise stage.
Third: Six skills about correct warm-up.
1, don't treat warm-up casually. If you don't warm up or don't warm up enough, there is a risk of muscle and tendon strain, and a sudden increase in heart rate will also aggravate the discomfort during running.
2. When the temperature is relatively low, appropriately extend the warm-up time to gradually raise the body temperature to a suitable temperature.
3. Don't stay still for too long between different warm-up exercises, which will reduce the warm-up effect of raising body temperature.
Whether it is cold or hot, it is necessary to replenish water in time. However, you don't need to drink a lot of water at one go. Drink less water and more times.
5. After the official running starts, gradually speed up. Although warm-up will give you the urge to speed up. But please pay attention to the increasing speed and pace frequency.
6. If your whole running is only the intensity of basic exercise, it is unnecessary to do warm-up exercise before jogging.
Second, warm-up exercises teach you how to run.
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. 4×8 beats.
Requirements: from small to large, comprehensive and active.
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. 4×8 beats, requirements: keep your arms straight, pay attention to the palm direction of each beat, coordinate your movements and exert 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
When you hear the "Prepare" command, your left foot is slightly wider than your shoulders, your legs are straight, your arms are horizontally extended to both sides, your palms are down, your upper body posture remains unchanged, and your 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. 4×8 beats. Requirements: the left and right rotation range should be large, the legs should be straight and fully extended.
5, lunge leg press
When you hear the "Prepare" command, take a big step forward with your left foot and touch the ground with your thighs 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. 3, 4×8 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.
Third, running to lose weight needs to be prepared.
1, pay attention to warm-up: I believe it is unnecessary to do warm-up exercises before exercise, especially before running, stretching your legs is particularly important.
Only by fully warming up and stretching in place can the calf be put into the "weight loss war" at its best.
2, aerobic exercise to burn fat: the real time to burn fat is 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, it is very suitable to control jogging at 6-8 km/h. Once the intensity is increased and accelerated, the calories consumed will indeed increase, but it will cause the calf and knee to be overburdened and the muscles will accelerate.
3, heel landing: 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?
4. Stretching the calf: Stretching after exercise is the key point to shape the calf.
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, hot water soaking feet: do not think that it is over after finishing the calf stretching exercise. There is still one step away from the leg beauty plan, that is, insist on soaking your calves in hot water after running.
You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves.
Massage the calf with lotion after soaking. The choice of cream is not high. Apply it to the calf and massage from bottom to top, plus massage in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.
Fourth, the time point of warm-up exercise
It's time to warm up.
Generally, the time spent in a warm-up exercise should account for 10% ~ 20% of the total exercise time.
For example, 1 hour aerobic exercise, the warm-up time should be within 6- 12 minutes. However, according to the differences of age, competitive or non-competitive, sports, personal physique, season and temperature, the specific time required for warm-up exercise will be different.
How long does it take to warm up?
Of course, the above total exercise time of 10% ~ 20% is a scientifically determined approximate time, but it can also be judged according to the specific situation in real life:
1, found that after a period of warm-up, you can end the warm-up exercise;
2. The number of heartbeats can be used as the standard for the end of warm-up exercise. The heart rate during warm-up exercise should reach 60% ~ 70% of the maximum exercise heart rate.
How to calculate the heart rate of warm-up exercise
Heart rate refers to the number of heart beats per unit time. The arterial pulse frequency of normal people is consistent with the heartbeat frequency. Heart rate measurement after exercise generally adopts the calculation method of heart rate 10 second multiplied by 6. This is mainly because the heart rate recovers quickly after exercise. If the measurement time is prolonged after exercise, the measured heart rate cannot reflect the real heart rate.
The best exercise heart rate exchange algorithm: maximum heart rate × 60% ~ maximum heart rate ×80%.
For example, a 24-year-old woman's heart rate during exercise is: 220-24= 196,196× 60% =17.6,196× 80% =/kloc-. Then, the heart rate during warm-up is196× 60% =17.6, 196×70%= 137.2, that is to say, her heart rate during warm-up exercise should be/kloc-0.
Extension and continuation
Four things you must know before running:
1, too lazy to go to the bathroom before running? Of course not!
They seem to be well prepared, but if they suddenly need to go to the bathroom at the beginning of the game, it will inevitably give up. Many people will joke and say, "Why did I start without going to the toilet? Because it is to be the first champion to flush the toilet. But running with a stomachache is really hard.
Solution: On weekdays, try to get used to going to the toilet before running, so that your body realizes the need to solve the problem of "defecation" before each start, so that it will not be blocked during training and competition.
2. Don't just stand still before running.
Of course, you should warm up before running, but many runners think that just standing aside and stretching your muscles before going out for a run is equivalent to exercising. In fact, before exercise, because the heart is not stimulated by exercise, blood can not be injected into the muscles in large quantities, so the static warm-up before running actually has little effect.
Solution: It can effectively improve sports performance. It is best to jog for 5 to 10 minutes before running, and then do dynamic warm-up, such as lunges and mark exercises. Don't stretch the intensity to the maximum during dynamic warm-up to avoid muscle strain.
Don't overeat before exercise.
Sometimes I feel that I need to eat more before running to have enough fuel to consume a lot of energy during exercise. The consequences of overeating are often only discomfort during exercise, from stomach pain to going to the toilet or cramping, and more likely to vomit.
Solution: Eating too much or too greasy food will lead to high blood concentration in the digestive system and reduce sports performance. Keeping it simple is the best way. It is recommended to eat light food, such as fruit or toast, with one or two glasses of water, which is beneficial to the body's absorption and provides enough nutrition for running. The meal time will be about 2 to 2.5 hours before the competition and training, giving the body enough time to digest.
4. Don't neglect to listen to your body.
Runners will have different training plans, all in order to make their sports achievements and achievements further, but before achieving these goals, understanding their physical needs is the basic threshold for runners.
Especially when you wake up every morning, you will feel the feedback from your body. If it brings positive feedback, please continue to train hard. However, if you feel tired and uncomfortable during training, it may be caused by overtraining. In this case, you may need more rest to give your body time to recover.
Solution: If you concentrate on a sport for a long time, your body will inevitably get tired. Runners can use cross-training to maintain the amount of training during this period, such as cycling or swimming, and further, they can jog in the pool.