Do you know what to do before running? During exercise, our muscles are in a state of high tension, and a little carelessness will lead to the birth of a child, so we should do a good job of warm-up before exercise. Here I share with you some actions that you must do before running, hoping to help you.

Leg press must do 1 1 before running.

Before running, you must leg press, first lunge leg press, keep your feet apart, keep a certain refusal, squat down, keep your thighs consistent with the ground like a horse stance just look, keep your back straight, bend your legs naturally, and keep your body straight for about five minutes. Secondly, lift your legs, choose a tall object to assist, and lift your legs on the leg press, ten times for each leg. Mainly to exercise leg muscles, strengthen hip muscles, and prevent leg muscles from pulling when running.

2. Be sure to move your knees.

Legs naturally close together, slightly curved, massage knees with both hands, and circle from right to left or from inside to outside and from outside to inside for five minutes. In addition, it is necessary to do squats and stand up to increase leg pressure in order to better adapt to running.

3. Be sure to move your foot joints.

Don't forget to move your ankles before running. The specific action is to stand on tiptoe and turn back and forth, and each foot should be done about 50 times. When running, your body should be supported by your feet, and your speed should be faster than usual. At this time, your feet are more likely to be injured, such as sprains. Therefore, it is necessary to move your feet to increase flexibility and prevent your feet from being injured during running.

4. Be sure to exercise your waist.

Waist exercise is also important. You can twist your waist and try to do waist twisting activities to prevent waist flashing during running.

Actions that must be done before running 2 preparations that need to be done before jogging.

1, pay attention to warm-up exercise:

It is considered that it is unnecessary to do warm-up exercise before fitness exercise, especially before jogging, which is very important for foot stretching.

Only when the heating is sufficient and the body is pulled up in time can we invest the best money in the calf's "slimming adventure".

2, aerobic exercise to lose weight and reduce fat:

The time to really consume fat begins after 30 minutes of continuous fitness exercise, so running needs to last for more than 30 minutes.

It should be noted that it is not necessary to mistakenly think that the greater the intensity of fitness exercise, the better the actual effect of slimming, but it is not correct to care about the calorie value consumed in each fitness exercise.

Generally, it is very suitable to control running at 6-8 km/hr. Once the compressive strength increases and accelerates, the consumed calorific value does increase, but it will cause excessive pressure on the calf and its knee joint, and the muscles will grow faster.

3, heel floor type:

Jogging is the most important way to lose weight. Many mm joggers use the forefoot to land, which is easy and labor-saving, but it is not suitable for mm people with thick calves.

The correct way to prevent the calf from widening is to land on the heel and then run on the whole foot. Can you compare it to a race walk and recall which race walker has over-developed leg muscles?

4. Stretch the calf:

Stretching the mind is a particularly important point in shaping the calf after fitness exercise.

Stick to it for 5 minutes, and realize that calf muscles stretch endlessly, which can be adjusted according to your own human flexibility.

5, hot blisters legs:

You don't have to think that the calf stretching exercise is finished. Oh, the thigh plan is still one step away, that is, persistently blisters the calf after jogging.

You can buy a wooden basin, bubble legs, listen to music and read books to fully promote the blood circulation system of the calf.

Massage the calf with moisturizing lotion after soaking. The selection rules of cream are not high. Apply it to the calf and massage from bottom to top, plus massage in circles until it is completely digested and absorbed. After application, gently pat the calf to let the muscles release the pressure completely.

Running is a very good popular fitness exercise for modern people, which is not easy to consume a lot of energy and can achieve very good practical results. After the above detailed introduction, you must not forget to warm up before running. Only by warming up well can we achieve the actual effect of fitness exercise as soon as possible, and we also need to make preparations in advance to prevent injuries in the whole process of fitness exercise. Everyone should remember everything he does.