2, pay attention to landing skills, heel landing, and then jogging on the whole foot.
3. The real time to burn fat begins after 30 minutes of continuous exercise, so running should last for more than half an hour. Generally, jogging can be controlled at 6-8 km/h. Once the intensity is increased and accelerated, the calories consumed do increase, but it will cause the calf and knee to be overburdened and the muscles to accelerate.
4. Stretching after exercise is the key point of calf shaping. Stand one arm away from the wall, then put your hands on the wall with your body at an angle of 30 degrees. 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. 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. Rub it on the calf and massage from bottom to top, and massage in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.
Extended data
Some common wrong technical actions of novice runners;
1, heel first. Landing on the heel during running is equivalent to braking yourself. Because the heel landing first is usually in front of the body's center of gravity, this action will make you restart and consume more energy, so you can't take advantage of the forward inertia of your body. At the same time, it will greatly increase the load of each joint of lower limbs.
2, the body leans back. Normal and good running posture is that the whole body leans forward slightly instead of bending over, which can protect the waist well and cause less damage.
3. Swing your arms sideways. When running, your arm should swing regularly in the direction you are running, not from side to side. When running, the trunk will naturally twist, and the function of swinging the arm back and forth is to minimize this torsion of the trunk to keep it as stable as possible.
If the arm swings too much, it will increase the torsion of the trunk through the transfer of the shoulder, which will gradually lead to various joint problems. Attention should be paid to a detail. When the arm swings back and forth, the amplitude of backward swing is slightly larger, and the amplitude of forward swing is smaller, which can also reduce the phenomenon of excessive stride.
The height at which your arm swings back and forth depends on the speed at which you run. When you speed up running, your forearm should swing forward to the position of your chin. At this time, the position of the contralateral upper arm swing back is almost parallel to the ground, while the elbow joint is about 90 degrees. When jogging, the swing amplitude of upper limbs decreases, and the focus is on relaxation and balance.
4. "Sit" and run. If the waist and hips are not lifted enough when running, it is difficult for the legs to stretch forward and backward, so it is difficult for the knees to lift, which will lead to the decline of the elasticity of the arch, mainly relying on the force of the quadriceps femoris, while the force of the posterior thigh muscles and triceps femoris is not comprehensive enough.
5. pendulum legs. Because the muscles behind the thigh are not involved enough and the feet are not lifted off the ground enough, the knee joint is not lifted enough. The consequence is that the stride is too small, which looks like running straight legs, which will increase the load on the back of the thigh and increase the probability of injury to each joint.
People's Network-Can you run? What is the correct running posture?
People's Daily Online-Will running make your calves thicker and thicker? How to run correctly?
People's Network-The correct way to start running: Run too fast without burning fat.