Can long-distance running thin face? Many people are worried about their chubby round faces and hope to achieve the goal of face-lifting through certain methods, so long-distance running is a good method. I've collected some information about long-distance running. Let's have a look.
Can long-distance running face-lift 1 can long-distance running face-lift
1, can long-distance running face-lift?
This topic has become a concern of many girls. Running has a very good effect on the body. Want to get rid of fat on your face? We can do it by running. However, the effect of running face-lifting is not obvious, and improper running can also cause certain harm. If we want to face-lift, we can choose other exercise methods, such as rubbing our hands, then closing our eyes and lips and covering our faces directly 15 seconds, which can accelerate the fat burning on our faces.
2. How to breathe in long-distance running?
Long-distance running belongs to aerobic metabolic exercise, which participates in the circulation of main organs of human body, especially respiratory system. In the process of running, the human body's demand for oxygen is increasing. Under normal circumstances, four steps and one breath are appropriate. Try to keep this rhythm all the time, and at the same time make the best adjustment according to the athletes' own physiological conditions and adjustment habits. In the way of breathing, it is better to breathe with nasal suction nozzle and mix mouth and nose.
At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters. If you feel particularly uncomfortable, you should stop running.
Correctly mastering the breathing method during running is an important link in practicing middle and long-distance running, and it is also the key to mastering the running rhythm of middle and long-distance running, preserving physical strength and improving performance.
3. How to warm up for long-distance running?
Warm-up steps: Hands akimbo, toes alternately move bilateral ankles, kneel down, lift heels, practice repeatedly for 3 ~ 5 times, move bilateral knees, alternately raise and abduct both lower limbs to move hip joints, lunge forward and backward, and pull leg muscles and ligaments.
Can long-distance running thin face? How to relax after a long run?
Run rhythmically and end rhythmically.
After high-intensity track training (short distance sprint, such as 200m or 400m), run at the pace of 1-2 laps to relax, then slowly slow down to jogging and run for 1-2 laps. "When the body is full of lactic acid, running at a relatively fast speed can train the body to recycle lactic acid for energy," Magnus said. This is very important, because the accumulation of lactic acid will trigger a series of chain reactions that hinder muscle contraction.
Effect: You can run a longer distance at a faster speed before you feel tired.
Strength training as relaxation.
After repeated training at a slow speed and a long distance, relax with a 5- 10 minute squat, lunge, opening jump or bobby jump (10- 15 as a group, with a rest at intervals of 30 seconds). Forcing muscles to continue to do work when they are tired will improve the use of fast muscle fibers, so that you can exercise them without adding extra speed training.
Effect: The fast muscle fiber will be used as a backup in long-distance running and run when the slow muscle fiber is tired.
Common benefits of long-distance running
1, lose weight and shape
Running is an aerobic breathing exercise. After running for 20 minutes, the fat began to burn. You can lose weight by running. It can make muscles of the whole body contract and relax rhythmically, increase muscle fibers and increase protein content. Muscular development is one of the signs of bodybuilding.
Step 2 stay young
Persisting in running can strengthen metabolism, delay the degenerative changes of bones, prevent the occurrence of bone and joint diseases in the elderly, and thus delay your aging.
3. Enhance cardiopulmonary function
During exercise, the frequency and efficacy of heart beating are greatly improved, and the heartbeat, blood pressure and elasticity of blood vessel wall are also increased. The maximum oxygen uptake of trained athletes is 33-60% higher than that of ordinary people.
4. Improve sleep quality
Through running, the blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.
5, improve sexual ability
Long-term exercise contributes to the improvement of sexual ability.
6, enhance gastrointestinal peristalsis
Running can enhance gastrointestinal peristalsis, increase the secretion of digestive juice, improve digestion and absorption capacity, thereby increasing appetite, supplementing nutrition and strengthening physical fitness.