Running will hurt your knees. As a common disease of athletes, running knees is widely spread, and "running hurts knees" is also a recognized statement. Of course, an Australian researcher now retorts in the study of arthritis and rheumatism that the proportion of athletes suffering from arthritis will be lower than that of their sedentary peers. However, for beginners who usually exercise less, due to the weak muscle strength of hips and legs and poor control of running posture, their knees will bear a lot of weight, which will easily lead to soft tissue injury or compressive fracture, resulting in irreparable knee joint injury.
Running intensity is too small. I'm not complaining. Many girls are afraid of thick legs (not without reason), and they can't lose weight by taking small steps on the playground ... Beginners' muscle strength is poor, and their calves and even the middle of their arms are often sore, which affects the training intensity. You know, it is the intensity of training, not the amount of training that determines how much you can lose weight!
Running thick legs. We discussed this problem yesterday. Running should have the correct hip and core posture. Many girls sit for a long time, and the hip muscles can only be described by the word "hehe" (that is, flat hips ...), while the quadriceps femoris on the thigh is the muscle that produces the most strength in the whole body, which will inevitably replace the gluteus maximus, resulting in thick thighs. There are still many girls who can't keep their legs open when running. It is the right calf that pushes backward, which causes the calf to be thick. Originally, these exercises won't make the muscles very developed, but compared with the withered hips and narrow crotch, it's a disaster.
One more thing to say: I respect that you are a person who insists on running outdoors in Beijing. ...
So, what kind of exercise does not need drugs, does not thicken your legs, and can make you thin into a lightning bolt quickly? This is:
Climb the stairs
The gluteal muscles exert strength, and the buttocks are not thick legs. Climbing stairs (two steps at a time) increases the hip angle (the inner angle between the thigh and the vertical axis), which forces the gluteal muscles to work together with the quadriceps femoris, making it more hip-pointed, rather than thicker legs. Moreover, gluteal muscles and quadriceps femoris are super fat-burning households, and the weight loss effect is amazing. I still remember the days when my high school friends and I climbed the stairs together after class every day. Sour and refreshing every time. I can't believe it!
Enough strength, short time. Climbing stairs is similar to the popular hiit, which is between anaerobic and aerobic. You can keep your muscles from losing while brushing fat crazily. Climbing stairs consumes 486 calories per hour (65 kg for men), which is more than running. But! Climbing stairs will continue to burn fat (72 hours) during the recovery process after exercise, because it greatly exercises muscles, while running aerobic burns very little fat after training. The temperature difference between them is too big! Moreover, it only takes about 20 minutes to climb the stairs every time (if you don't believe a novice, you can climb for 40 minutes to show me ...), which can achieve a strong fat burning effect, saving time and efficiency.
? It doesn't hurt your knees. In the correct posture, climbing stairs (or even running stairs) has little damage to the knee, especially after mastering the gluteus maximus and sitting back posture, the pressure on the knee is even less. However, it is suggested that the action of going down the stairs has a great influence on the knees. It is recommended to take the elevator down or pay attention to buffering.
4. Of course, it is time-saving and efficient. You can practice anytime, anywhere, no matter morning or evening, season or weather.
Climb two stairs at a time. Climbing two stairs at a time can greatly change the hip angle and stimulate the hip, and the training effect is better. Sure, I can climb three flights of stairs, but my legs are not that long. ...
Keep your back straight, move your center of gravity back, and try not to exceed your toes with your knees. This is to protect the knee joint.
Read and move together. When climbing, you must meditate: hip strength.
If you have a good sports ability and foundation, you can run the stairs to exercise. Although running stairs has a better effect on improving physical fitness, the greater the intensity, the better the fat burning effect!
1. Warm-up: climb ten floors slowly. Lunge and go downstairs.
2. Training: Climb the tenth floor *5 times, and keep the heart rate above 144 times/minute. (If you choose a short corridor, you can appropriately increase the number of stairs. )
3. Climb slowly once and try to stimulate your muscles.
4. Stretch and relax.