Experience: When running, you can choose a handsome and beautiful person around you to exercise, or you can see yourself in the mirror, or you know that the exercise time will definitely exceed your time. This geographical location is better, you can stick to it well and you won't feel too tired.
During the process, the abdomen is closed and the chest is lifted, the big arm swings, and some massage is done for the last time to relax the shoulders and neck.
When you are tired, give psychological hints: I am getting more and more beautiful, young and beautiful, and my figure is getting better and better. Or think about what you have always wanted and reward yourself after losing weight successfully, thus encouraging yourself to stick to it.
Find a partner to go with and remind each other at any time.
Every morning, when the warm sunshine shines on you, when the fresh air gets into your nostrils, and when the warm spring breeze caresses your face and cheeks, you will feel that every nerve in your body is beating, every cell is taking a deep breath, and you have the urge to run. Where can I find a place to run with slopes in the city?
At this time, did you think of the treadmill? Most of the time, we choose to run in the gym, but most of the time, we don't know how to use the treadmill to exercise effectively, how long to run, and there are several stages, only knowing to keep running with the treadmill, which is boring and stupid. In fact, running exercise can not only play a good role in fitness and shaping, but more importantly, running can also improve cardiopulmonary function.
Warm up for 10 minutes and enter the state of exercise.
Time: 1 min-10 min
Heart rate: (220 years old) ×30%
Slope: 0
Speed: 6 km/h -7 km/h
First walk slowly for 5 minutes, and then gradually transition to a state of striding, and the walking time is also 5 minutes. In the process of striding, the main purpose is to let every muscle of the body participate in the movement through the large swing of the upper limbs and the movement of the thighs, and every nerve quickly enters the state of movement. There will be a certain amount of joint fluid as lubricant in the joints of limbs. The long-span movement of the legs and the swinging upper limbs will strengthen the running-in of all joints of the limbs and make the joint fluid better lubricated. At the same time, in the warm-up stage, you should also have a good opportunity to adjust your pace, posture and breathing. If you adjust after the acceleration starts, you will find that the high-speed running of the treadmill makes your pace cramped and your breathing confused. In this case, you may have to stop running for a long time.
Run at a medium speed for 20 minutes and burn a lot of fat.
Time: 1 1 min -3 1 min
Heart rate: (220 years old) ×60%
Speed: 10 km/h-12 km/h
Slope: 0- 10.
After accelerating step by step, it's time to run at a medium speed. The time and intensity of middle-speed running should be guided by professional coaches. If you can keep running for more than 15 minutes, you can achieve the goal of fitness. At this stage, we must pay attention to keeping the body balanced, with elbows bent at the waist, arms swinging back and forth, breathing faster, active breathing, abdominal muscles actively participating in breathing, eyes looking straight ahead and head straight.
Middle-speed running is the fat burning stage. After 20 minutes of exercise, the glycogen stored in the body has been decomposed. At this time, if you continue to do a lot of exercise, you need to accumulate fat in your body to supplement your physical strength and achieve the purpose of burning fat. It seems that I feel fat oozing from the skin of my abdomen, thighs and even arms bit by bit. How carefree. At the same time, the continuous abdominal contraction from running is very helpful for shaping abdominal muscles, and the long-term persistence effect is obvious.
Slow down steadily 10 minute, and gradually relax.
Time: 3 1 min-40min
Heart rate: (220 years old) ×30%
Speed: 6 km/h
Slope: 30- 10-0
Finally, we should gradually reduce the running speed, from 8 km/h to 6 km/h, and then to 3 km/h, and the gradient will gradually decrease from 30 to 10, about 10 minutes. A sharp decrease in speed will immediately relax the muscles of the whole body, and sudden relaxation can only temporarily relieve fatigue. After an instant relief, the whole body aches and pains will make your muscles lifeless. At this time, the tension of motor nerves and muscles should be ensured by increasing the slope. At the same time, walking on the slope of 30 can also stretch the calf muscles and tendons to the maximum extent, and the hip muscles can be tightened and improved involuntarily with the rolling of the running belt.
When the slope gradually decreases and the speed slows down, the body gradually relaxes. After that, it is best to relax all joints and large muscle groups, such as shaking limbs slightly and stretching the front and rear muscle groups and ligaments of the back and thighs, which is beneficial to the health care and health of the heart.
The treadmill in the gym is a highly used equipment, but many people sweat but have no fitness effect, and even cause sports injuries. Getting twice the result with half the effort is caused by incorrect running posture and habits.
Russian athlete Nikolai Romanov invented the "forward posture" running, which can not only reduce the joint burden, but also relatively reduce the exercise intensity and prolong the exercise time.
Common wrong running posture
In order to get rid of the boring feeling of exercise, many fitness centers install TVs on treadmills or machines, so many people either raise their heads or lower their heads when running, which will bring counterproductive health hazards in the long run. In addition, hunchback and excessive tension are also common running problems.
Comparison between correct and wrong running postures
1, the head is naturally placed.
2. The shoulders are slightly clamped with the body
3. Don't be too tall.
4, heel first landing
5. Keep your waist naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing.
6. Heel and sole: When exercising, one foot lands, the heel lands first, and then rolls from the heel to the sole, which can reduce the injury to the ankle joint caused by running. When landing, the knee joint should be slightly bent and not straight to reduce the damage to the knee joint.
7. Try to relax when swinging your arms.
Action reminder:
1. Head and shoulders: keep the head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest.
2. Arms and hands: the swing arm should move back and forth with the shoulder as the axis, and there is a sense of friction between the arms and the sides of the body. Fingers, wrists and arms should be relaxed.
The benefits of running
1, improve the quality of sleep 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.
2. "Breathing" During running, the average vital capacity is from 5. Eight liters to six liters. 2 liters, and the amount of oxygen carried in the blood will also increase greatly.
3. When the "pump" force is greatly increased, the frequency and efficacy of heart beating are greatly improved, and the heartbeat, blood pressure and elasticity of blood vessel wall are also increased.
Advocating healthy running can promote the production of white blood cells and pyrogens, and can eliminate many viruses and bacteria in our body.
5. Keep jogging steadily and regularly, the anti-injury ability of tendons, ligaments and joints will be strengthened, and the chances of sports injuries will be reduced. At the same time, skin, muscles and connective tissue can also become stronger.
6, eliminate tension jogging can inhibit the secretion of two hormones adrenaline and cortisol that cause tension, while releasing "endorphins" that make people feel relaxed.
7. Keeping young and exercising regularly can increase the secretion of growth hormone HGH and delay aging.
8. storing energy through running, the storage of muscle glycogen increased from 350 grams to 600 grams, and the number of mitochondria also increased.
9. By shaping by running, the fat content of women can be reduced by 12%-20%, and that of men by 6%- 13%.