Current location - Health Preservation Learning Network - Healthy weight loss - Can you lose weight by running? How to prevent rebound during weight loss? How to eat a balanced diet?
Can you lose weight by running? How to prevent rebound during weight loss? How to eat a balanced diet?
Running was originally an effective way to lose weight, but because this way of losing weight may lead to thicker legs, many MM can only give up. In fact, as long as you master the essentials of running and the correct posture, you can avoid the calf from getting thicker. Bian Xiao introduces how to run to become a perfect slim figure. The essentials of running to lose weight 1. Warm-up exercise is very important. Since primary school, when I was in physical education class, my teacher taught us to do warm-up exercises before exercise to prevent muscle strain. How can I forget my teacher's respect and teaching when I grow up? Therefore, before running to lose weight, we should first stretch the leg muscles so that the calf can meet the following movements in the best condition. 2. Heel landing is the key to running. Do you usually land on your front foot or heel first? If your answer is the former, then you have made many mistakes that MM can make. It is not correct to land on the forefoot first when running. Although it is easier and easier to start running in this way, it will cause thick legs. Therefore, for MM with slender legs, remember to land on the heel when running, and then jog with the forefoot on the ground. Jogging is the most effective way to lose weight. Running belongs to aerobic exercise. Consume excess fat in the body through exercise to achieve the purpose of losing weight. So this kind of exercise needs to be carried out in an aerobic state, and jogging is in line with this state. MM Don't think that the faster you run, the better your weight loss will be. In fact, this practice is wrong. Although running fast consumes a lot of calories, it will increase the burden on the calf, accelerate the growth of muscles, and lead to the thickening of the calf. The real burning time of fat is after 30 minutes of continuous exercise, so jogging for more than half an hour is the most effective way to lose weight. 4. Stretching after running is essential. Many MMS rush to buy something to drink as soon as they finish running, often ignoring the stretching link after running. Stretching after running can not only relieve and avoid muscle tension after running, but also effectively keep the leg shape perfect. Therefore, stretching after running is essential. Is it enough to know the essentials of running? No, it is essential to master the correct running posture if you want to run to lose weight and avoid the calf from getting thicker. Which postures are correct? Let's take a look together. 1, the best posture of head and shoulders When running, keep your head and shoulders steady. Keep your head straight forward and your chin slightly retracted, but don't bow your head. When running, relax your drooping shoulders first, then shrug your shoulders as much as possible, stop for a while, restore your original posture, and repeat. 2, the best posture of arms and hands When running, the hands should be slightly held, the big and small arms should be bent about 90 degrees, and naturally swing back and forth. Be careful not to put your elbows on your forearms and your hands on your back arms. 3. When running, the best posture of the leg is that the thigh drives the calf, and the knee joint should face the toe. After lifting to a reasonable height, put it down and repeat. 4, the best posture of the feet When running, the feet should be relaxed, don't tighten your toes, and you can put down the repetition when your feet are raised to the ground 10 cm. Don't use too much force on the forefoot when the sole hits the ground, so as not to cause muscular calf.