1, in-situ fast-frequency exercise: standing in place, feet alternating quickly, repeated many times.
2, step frequency fast training: use steps or stairs, quickly go up and down, repeat many times.
3, running ladder practice: use a treadmill or treadmill belt, adjust the speed and pace frequency, repeat many times.
4, elastic band fast frequency practice: use elastic band or rubber band, fixed on your feet or waist, quickly pull alternately, repeat many times.
5, music beat practice: listen to music, follow the rhythm and move quickly.
These exercises help to improve muscle strength, flexibility, coordination and sense of rhythm, thus improving the pace frequency and running speed. At the same time, you can also combine other training methods, such as interval training and weight training, to improve your running ability in an all-round way.
The benefits of running
Lose weight and shape: Persisting in running can consume excess fat in the body and achieve the purpose of losing weight. Prevention of disease: Long-term running can improve heart and lung function, exercise, enhance physical fitness and reduce the risk of illness. Improve eyesight: When running, eyes need to look far away, which can improve the speed of relieving visual fatigue.
Improve shoulder and neck strain: It can effectively stretch the shoulder and neck when running, which is helpful to improve shoulder and neck strain. Improve the stomach: Persisting in running can strengthen the digestive function of the stomach, promote nutrient absorption and improve the stomach function. At the same time, insisting on running can also eliminate fatty liver, help the liver to detoxify, improve liver function and improve liver disease.
Strong bones: Long-term running can increase bone density and strength and avoid osteoporosis. Relieve the stress of life and work: Running can relieve stress, release bad emotions and make people feel happy.