Running to lose weight requires good preparation.
1, pay attention to warm-up: I believe it is unnecessary to do warm-up exercises before exercise, especially before running, stretching your legs is particularly important.
Only by fully warming up and stretching in place can the calf be put into the "weight loss war" at its best.
2, aerobic exercise to burn fat: the real time to burn fat is after 30 minutes of continuous exercise, so running needs to last for more than half an hour.
It should be noted that it is wrong to think that the more intense the exercise, the better the weight loss effect. It is wrong to focus only on the calories consumed in each exercise.
Generally, it is very suitable to control jogging at 6-8 km/h. Once the intensity is increased and accelerated, the calories consumed will indeed increase, but it will cause the calf and knee to be overburdened and the muscles will accelerate.
3, heel landing: the most important skill of running to lose weight. Many mm runners will land on their forepaws, which is easy and labor-saving, but it is not suitable for mm runners with thick calves.
The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Can be compared to race walking, recall which runner's calf muscles are too developed?
4. Stretching the calf: Stretching after exercise is the key point to shape the calf.
I support a move here. Lazy mm can completely give up the traditional leg press. A more convenient way is to stand one arm away from the wall, and then support it with a hand-held wall, with the body at a 30-degree angle with the wall.
Stick to it for 5 minutes, and feel that the calf muscles are infinitely stretched, which can be adjusted according to the flexibility of your body.
5, hot water soaking feet: do not think that it is over after finishing the calf stretching exercise. There is still one step away from the leg beauty plan, that is, insist on soaking your calves in hot water after running.
You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves.
Massage the calf with lotion after soaking. The choice of cream is not high. Apply it to the calf and massage from bottom to top, plus massage in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.
6, time control: running time can not be too short or too long, aerobic exercise should last for 30 minutes, so the time can not be shorter than 30 minutes, otherwise it will not achieve the effect of slimming.
But too long will cause muscle strain and even joint wear, leaving health problems for the body.
Speaking of exercise to lose weight, many people scratch their heads, which is time-consuming and laborious, but the effect of losing weight is not ideal.
Running is a sport that many people like very much, and running to lose weight is the most commonly used way to lose weight. As long as we master the right methods and stick to them, we can keep healthy.
12 running warm-up exercise
1, head movement
For stretching the neck muscles, the first two eight beats are front (bow down), back (head up), left (Zuo Zuo) and right (right), and the first two eight beats circle from left to right or from right to left respectively. 4×8 beats.
Requirements: from small to large, comprehensive and active.
2. Chest expansion exercise
Take your left foot to the left, shoulder width, hands parallel to the ground, and bend your arms and fingers. 1-2 arms are flat on the chest, palms down, 3-4 arms are straight and open, palms up, 5-6 arms beat up and then vibrate, palms forward, 6-8 arms beat down and then vibrate, palms backward. 4×8 beats, requirements: keep your arms straight, pay attention to the palm direction of each beat, coordinate your movements and exert appropriate force.
3. Shoulder movement
Take your left foot to the left, shoulder width apart. The left and right fingers are naturally folded and placed on the shoulders. The first four 8 beats are rotated clockwise by 2 beats, and the last four 8 beats are opposite.
4, waist and abdomen exercise
When you hear the "Prepare" command, your left foot is slightly wider than your shoulders, your legs are straight, your arms are horizontally extended to both sides, your palms are down, your upper body posture remains unchanged, and your upper body is parallel to the ground. 1 beat. Touch your left toe with your right hand, and touch your right toe with your left hand in two beats, alternately. 4×8 beats. Requirements: the left and right rotation range should be large, the legs should be straight and fully extended.
5, lunge leg press
When you hear the "Prepare" command, take a big step forward with your left foot and touch the ground with your thighs parallel to the ground. The right leg is straight, the forefoot is on the ground, the upper body is upright, the hands are crossed behind the head, the elbows are stretched back, the head is raised, and the body is ups and downs. 3, 4×8 beats are the same, but in opposite directions. Keep your body stable, hold your head high, stretch your elbows back, and your thighs are parallel to the ground.
6, servant step leg press
On the basis of lunge leg press, the body bends downward, with the left hand touching the back of the left foot and the right hand touching the back of the right foot. The center of gravity of the body falls on the right foot, the left foot is straight, the left and right feet are all on the ground, and the body fluctuates up and down. 4×8 beats are the same, but in opposite directions.
7. Knee joint movement
When you hear the "Prepare" command, your feet are together, your knees are slightly bent, and your fingers are naturally put together on your knees. The first two 8 beats should squat and stand up, and the last two 8 beats should circle from left to right, from right to left, or from inside to outside and from outside to inside. Practice 4×8 beat requirements: the amplitude should be large.
8. Hip high five
On the basis of standing naturally, raise your arms horizontally, raise your left leg to your crotch for high-five, support your right foot with your left foot, and high-five your crotch repeatedly. Practice 4×8 beats.
9, jumping movement
Hands akimbo, feet together. In the first four beats, you need to use your forefoot hard, jump back and forth with one foot, and then take about four beats. At the same time, clap your hands in front of, behind and above your body, bounce lightly and relax.
10, ankle and wrist movements
Hands naturally cross your chest, your left toe touches the ground, your ankles and wrists naturally relax, and circle clockwise and counterclockwise. The last two 8 beats change the right foot, and the action is the same. Requirements: joint relaxation, the range should be large.
1 1, abdominal abduction
When you hear the "prepare" command, your left foot is shoulder-width to the left, your knees are slightly bent, and your hands are naturally open at your sides. When you hear the password "1", you jump up hard, and your arms and legs are as straight as possible in a big X shape. Repeat 5 times.
12, leg stretching
When you hear the "Ready" command, take a big step forward with your left foot and put your hands on the ground. When the password "1" is heard, the right foot moves forward to restore the left foot posture, and the left foot moves backward to restore the right foot posture. Stretch forward as far as possible and straighten your front and rear feet as much as possible. One password and two actions repeat 8- 10 password.
12 movements, such as jumping abdomen, lunging leg press, head movements, knee movements, ankle/wrist movements, chest expansion movements, shoulder movements and leg stretching, have you memorized them? Be sure to warm up before running. When you finish these 12 warm-up exercises, your body is ready for action, sweating slightly, and your body slowly starts to get excited, which can't help but make you enter the running state.
Warm-up before running has ten advantages.
If running doesn't even have time to warm up, then running is redundant. Warm-up before running has a wide range of functions. Do it or not ~ Ten benefits of warm-up before running:
1, increase body temperature, reduce soft tissue viscosity and prevent muscle strain;
2. Wake up the body and make full preparations for the upcoming sports;
3, activate muscles, generate greater muscle strength, and make you run faster;
4, mobilize the heart and lungs, overcome the inertia of the heart and lungs, shorten the time to enter the best running state, and postpone the occurrence of poles;
5. Promote the secretion of joint synovial fluid-reduce joint stiffness and pain caused by lack of lubrication at the beginning of running;
6. Reduce flatulence. The technical term for flatulence is "exercise-related temporary abdominal pain" (ETAP);
7. Promote body heat dissipation and prevent overheating when running in summer;
8. Activate the nervous system so that you can concentrate on running and coordinate your movements;
9. Activate the core to a greater extent to make running more stable and economical;
10, better adapt to the weather and site, and eliminate the interference of external factors.