Many people think that running in place is running in place. I persisted for a while, and the effect was not very good. In fact, this is the reason. Simply running in the same place, the exercise is too monotonous and boring, and it is very casual to exercise at home, so it is difficult to achieve the expected results. Therefore, if you are going to run in situ, you need to master correct and effective running methods and skills.
The correct way to run in situ:
The weight loss method of running in situ is decomposed into 1 hour uninterrupted leg running and upper body exercise. The single arm swing in traditional running is a very boring thing, and it will be very tired to keep 1 hour with a single arm swing. So the correct running method can better promote weight loss.
Warm-up in 5 minutes = Walk slowly 1 min. Walk fast for 4 minutes. When you start watching TV, you can let your arms swing on both sides of your ribs and your feet walk slowly in the same place. It takes about 1 minute to walk in the same place, so that your body can move first.
Then, slowly speed up the frequency of the swing arm, and at the same time, the frequency of the foot is also accelerated, becoming a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't clench your hands, relax, and then put your palms down. This action is a bit like kneading dough, and it feels like pressing down.
Jog for 5 minutes, then walk for 4 minutes, then speed up the pace and gradually change from walking to running. At this time, you must not run too fast, and don't breathe in haste to avoid getting angry. The movements of the hands can be easily turned back to the sides of the body and then swung rhythmically. You can transfer your excitement to TV and turn running into an auxiliary exercise to watch TV, so that you will find yourself less tired. After 60 minutes of endurance running, enter the endurance running stage.
The 60-minute running process is challenging for everyone. In the process of running, the most important thing is to learn to transfer the excitement of the brain when running. Remind everyone that it is best not to choose slow-paced TV dramas, otherwise running will be surprisingly tiring. It is suggested to choose fast-paced film and television works. As long as you can run correctly and master running skills, you can lose weight in a short time. Therefore, this method is especially suitable for those housewives who can lose weight without going out. Let's act quickly.
Advantages and disadvantages of running in situ
When running in situ, the space required is very narrow, so the requirements for the venue are not high, and you often need to lift your legs and exercise your leg muscles when running. There is a strong running rhythm when running in situ, which can bring us a certain pleasant experience. Running in situ can also improve running speed. For example, running in the same place can increase from 64 steps to 120 steps at a time, which consumes a lot of physical energy and can also lose weight.
Running in situ to lose weight has to be said to be a relatively economical way to lose weight. It hardly needs to buy any equipment, not to mention venue fees and training fees. As long as you find the right occasion, you can start exercising to lose weight. It can be said to be the cheapest and fastest way to lose weight. In fact, after strenuous aerobic exercise, it can effectively burn glucose in our body, so that some sugar components can be converted into new energy and consumed by the human body. The end result is that we will lose weight. It is suggested that everyone should try to combine running with diet control in the process of running in situ to lose weight. Doing so can effectively adjust the balance of calories in the body, not only losing weight successfully, but also not easily rebounding.
Running in situ can lose weight, but if the duration is very short, the effect will be greatly reduced. To what extent can exercise reduce weight? Studies have shown that as long as you persist for more than 40 minutes, you can burn body fat and achieve the effect of losing weight. Running in the same place for more than 40 minutes usually leads to sweating. At this time, a lot of water is lost in the body, which needs to be supplemented by drinking a lot of water, and drinking water can also play a role in losing weight and shaping.
However, it should be noted that running in situ has high requirements for the knee joint. If you have a knee injury or knee problems, it is best not to do strenuous running in the same place. If you insist on running in the same place every day, you can alleviate various sub-health states such as hyperlipidemia and hypertension. Running in situ can make us more energetic and make people feel relaxed.
Sports skills of jumping in place;
The first stage of running: warm-up stage (5 minutes)
At first, watch TV or listen to music with your eyes, let your arms swing naturally at your sides, and then walk slowly in the same place. This walk in situ takes about 1 minute to get your body moving first. Remember, during the whole running, keep breathing through your nose, not your mouth, so as to effectively protect your trachea. Then slowly speed up the frequency of the swing arm, and at the same time speed up the frequency of the foot, which becomes a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't make a fist, relax, then palm down and swing perpendicular to your body. The preheating phase can be completed in about 4 minutes. At this point, the body has basically reached the state of running and can start running.
The second stage of running: jogging stage (5 minutes)
At this time, the movements of the hands can be easily turned back to the sides of the body and then swung rhythmically. At this time, you must relax and your hands can move comfortably with the frequency of footwork. Never compete with your body, but coordinate. Turn the excitement to the TV in front of you. Don't always think about running, let running become an auxiliary exercise to watch TV. Then you will find that you are not too tired.
The third stage of running: uniform endurance running stage (60 minutes)
During our 60-minute running, the most important thing is to transfer the excitement of our brain when we are running, instead of always thinking about running. We should transfer the excitement to the TV programs we see with our eyes or the music we hear with our ears. To experience the plot on TV or feel the beautiful melody of music. Then let running become an aid, a mechanical movement without going through the brain. In this way, we will find that running for 60 minutes in a row is not an impossible task.
Precautions for in-situ operation:
1, you can't run without shoes. A pair of suitable running shoes has a great influence on the effect of running to lose weight, and it is best to have a foot pad. It's best not to run barefoot. Running barefoot will make the calf bear more force and do great harm to the foot. And the greater the weight, the greater the damage.
It's best not to eat anything after running at night. If you are really hungry, you can eat some fruit.
3. Running must be effectively combined with diet control. Don't just diet without running, and don't just run without dieting, so that your weight will not lose, but will rebound.
4, running in one day 1 hour. Friends who weigh less than 200 kg don't need to run to 1 hour. You can't run 1 hour at first, so don't blindly insist, but step by step.
If you feel unwell, stop running immediately. Running the next day, I felt sore all over, which reduced the running intensity that night.