1, How to lose weight by running in summer
1, 180 steps per minute.
Many studies have confirmed that the speed of about 180 steps per minute is the best in daily running exercise. Otherwise, the impact between the body and the ground will increase, resulting in knee pain.
2. The head and shoulders are stable.
During running, keep your head and shoulders stable and don't shake your head. Keep your eyes on the front and relax your shoulders properly.
3, the body is straight.
From the neck to the abdomen, the trunk of the body should naturally remain upright. Don't bend over or straighten up deliberately, and don't swing too much from side to side. This posture helps to keep breathing smooth, body balance and stride coordination.
4. Go straight ahead.
When running, it is best to avoid lateral movement of legs. Side swinging leg is not only unnecessary, but also easy to cause knee joint injury. The correct posture should be that the thighs are straight forward.
5, a small turning point.
During running, the crotch twist range is about 5 degrees to 7 degrees. Hip twisting over 10 degree is likely to lead to iliotibial tract syndrome (lateral knee pain) or strain of posterior femoral muscle.
6. Swing your arms back and forth.
When running, a natural swing arm is very important. The swing range of the hand should not exceed the midline of the body, and the swing up and down should not be higher than the chest. In the process of swinging your arm, relax your fingers, wrists and arms, and bend your elbow at about 90 degrees, close to your sides.
7. Make a fist gently.
When you run, you should naturally hold your hands lightly. Tight clenched fists will lead to the tightening of forearm muscles and hinder the normal movement of shoulders. When running, don't hold a mobile phone, MP3 or beverage bottle in your hand, otherwise your body will sway, and you will not be able to maintain a correct upright posture, which will increase the chance of injury.
8. The pace is short.
Once the stride is too long, you will feel that your feet are not stretched forward enough when running, which will produce destructive pressure and easily cause sports injuries. In the daily running process, the stride should not be too big, and it is advisable to put the foothold in front of the body about 33 cm at a time. Sudden pressure increase can easily lead to achilles tendon injury. After landing, you should have a "grip on the ground" on your toes and lean forward at the same time to slow down the impact of your feet and the ground. The smaller the impact force, the smaller the risk of ankle joint and its joint injury.
9. Change your sneakers frequently.
Wearing sports shoes for too long will weaken the elasticity of insoles, lose their cushioning effect and easily lead to joint injury. I suggest you change a new pair of sports shoes every 480~800 kilometers. However, the specific situation depends on factors such as weight. The greater the weight, the shorter the life of sports shoes. You can divide 75,000 by your weight (1 kg ≈2.2 pounds) to get the maximum mileage of each pair of shoes (1 mile ≈ 1.609 meters).
2. What are the taboos for losing weight in summer?
1, it is forbidden to rely too much on diet pills.
It is best not to take diet pills, but if you are very, very fat and want to lose weight in a short time, you can try it, but try to choose Chinese medicine, which is less harmful to your body.
Step 2 skip breakfast
Skipping breakfast is easy to make the body in an empty stomach, and the reduction of sugar in the blood will make the appetite more vigorous. At lunch time, you will eat like crazy because of extreme hunger, so your calorie intake will seriously exceed the standard.
It is not enough to have no drinking water.
Drinking 2000cc of water every day can ensure the normal operation of the body, and the stool will not become dry and hard, which will make you constipated. Don't drink carbonated drinks such as coke and sprite. They contain a lot of sugar and will make you fatter.
4, don't ice products to cool off the heat
In hot summer, a bowl of ice is the best way to cool off, but popsicles on the market also contain a lot of sugar, and the heat is naturally amazing. If you must eat them, you should choose foods that are not too sweet and too high in calories, such as chocolate and peanuts. Choose low-fat, or you can see natural fruits and grains. Remember to read the calorie label on the package when you buy it The lower the better.
5. It is forbidden to take fruit as dinner.
Fruits are nutritious and regarded as the most popular diet food, but some fruits have relatively high sugar content. If they are excessive, it will definitely affect the weight loss plan in summer.
6. No high-calorie midnight snack
Night owls always stay up until two or three in the middle of the night. It's already seven or eight hours before dinner time. They must be hungry. Instant noodles, potato chips and snacks have appeared one after another, which is quite enjoyable. After filling their stomachs, they climbed into bed. How can they not be fat? Stop living like this. The editor suggested that MM had better not stay up late to eat midnight snack or something, which is simply the number one enemy of weight loss and beauty. If you have to eat, choose oatmeal with high fiber and low calorie.
3. What do you eat to lose weight in summer?
1, Oat: Oat is a kind of food with high nutritional value, especially for office workers now, it is an ideal diet food. According to the comprehensive analysis of Health Research Institute of China Academy of Medical Sciences, naked oats in China contain crude protein as high as 65438 05.6%, fat 8.5%, heat released by starch, phosphorus, iron, calcium and other elements. The water-soluble dietary fiber in oats is 4.7 times and 7.7 times that of wheat and corn, respectively.
Why oatmeal is an ideal diet food? Because oats can effectively control appetite while supplementing nutrition for human body, soluble fiber and insoluble fiber in oats can absorb cholesterol in human body and excrete it, while soluble fiber with high viscosity can also delay the emptying speed of stomach, thus increasing satiety and controlling appetite. Long-term consumption of oats can also help relieve constipation, which can be eaten by the general population. Oats are delicious and can effectively lose weight. How can you not try?
2. Apple: Apple is a well-known fruit to lose weight. An apple a day is a must. Apples can improve the digestive system and regulate the stomach. Apple contains pectin and tannic acid, which has astringent effect and helps to expel toxins and wastes from the intestine. Fruit acid can also accelerate metabolism and reduce fat. In addition, the crude fiber in apples can soften feces, and MM who eats apples every day should also know that excretion will be smoother.
3. Eggs: Eggs are the perfect breakfast choice rich in high-quality protein. The study found that women who eat an egg for breakfast every day can reduce their calorie intake by 36%. This is because the rich protein in eggs can not only help you feel full, but also keep your blood sugar level stable and reduce your appetite.
4. Nuts: Nuts are high-fat foods, but the fat contained in them is mainly healthy unsaturated fat, which can help you burn calories faster. In addition, the omega-3 fatty acids contained in nuts are not only beneficial to human health, but also help you burn calories faster! Eating nuts between meals can effectively increase satiety and reduce the intake of other foods.
5. Lycium barbarum: Lycium barbarum is a traditional nourishing raw material in China. Besides clearing away heat and improving eyesight, it can also reduce weight, and it is a slimming food.
Lycium barbarum is rich in vitamin C and carotene, which can promote blood circulation and delay aging. In addition, it also has a certain beauty effect, which can resist fatigue and oxidation!