Run when you are not hungry.
If we want to lose weight by running, we can also run when we are not too hungry or full. Generally speaking, two or three hours after a meal, our stomach will be in this state. This time is a relatively good time to lose weight. At this time, we can choose to run slowly first, and then increase the speed. At this time, we have both physical strength and can quickly consume excess fat and calories, which has an immediate effect on losing weight.
Do what you can.
Running is to lose weight, but not to torture. Therefore, the basis of our weight loss still needs health. We should arrange the amount and degree of running according to our physical condition. If we deliberately increase the amount of exercise in order to be slim, we will not lose weight, but will make us more tired.
Of course, running to lose weight is really a simple and easy-to-operate project. Most importantly, after mastering the best time to lose weight mentioned above, we still need perseverance, courage and motivation to persist, and we must never fish for three days and dry the net for two days. In this case, it is not worth the loss. Of course, in terms of diet, we'd better not eat too much nutrition.
Run 2-3 times a week.
In fact, the most taboo of running to lose weight is that you can't stick to it. If you are too busy, you will probably compress your running time. In fact, for people who don't exercise often or are obese, running to lose weight still needs to be arranged at a fixed time, and it is enough to run two or three times a week. This is the best weight loss effect, and it is also the most suitable in terms of quantity.
As soon as I got home from running, I began to take off my sportswear to relax my tired muscles and enjoy a warm and comfortable shower. This will neither double your slimming effect nor help your muscles relax. So don't rest immediately after running, but do the following stretching exercises. These exercises are aimed at the back, quadriceps femoris, gluteus flexors and hamstrings, which can double your exercise effect.
Spread your legs and bend forward.
Target: legs, chest, shoulders
Bend forward slowly and stretch as low as possible. Stand about three or four feet apart. Put your hands behind your back, bend forward, bend down as far as possible, face back and arms forward. For 30 seconds, straighten your legs and stand up straight, and you will stretch the muscles behind your legs.
Spread your legs and fall to the ground.
Target: inner thigh
Running for a long time will make the muscles inside the thigh tense and feel pain. Do this area to stretch the inner thigh. First of all, stand with your feet as wide as possible, so put your hands on the floor in front of you as support. If you can't reach it, you can put your hand a little higher. Spread your feet as far as possible and press them firmly on the floor. Balance your hands on the ground, or if you can lie flat, you can put your shoulders on the floor and put your arms straight back through your legs for 30 seconds.
Butterfly cross-legged
Target: buttocks and lower back
Sit on the ground, bend your knees and put your feet together. Bend forward to increase strength and hold for 30 seconds.
Kneeling and stretching
Target: quadriceps femoris and gluteus muscles.
Because running gives your thighs a high-intensity exercise, it is particularly important to stretch and relax your legs. Do a low lunge first, with your left knee forward. Lift your legs and bend them. Hold the ankle with your right hand for 30 seconds, then gently release it and repeat the action on the other side.
Head-up lunge
Objective: To study the gluteal flexors.
Stretch the hip flexors and arms. Similarly, do a low lunge first, put your right hand on the inside of your right leg, put your hands on the ground and relax your shoulders. Keep your arms straight and push your chest forward as far as possible to increase your stretching. Do this for 30 seconds, then repeat the other side.
Prone stretch
Target: Legs and Hips
This is a common stretching action after running. Sit on the mat, bend your right knee, put the sole of your foot on the inside of your left leg and straighten it. Stay in a sitting position with your hands reaching to the toes of your left foot, or if your muscles are soft enough, you can hold your left foot with your hands, with your head as close as possible to your left knee and your shoulders as parallel as possible to the ground. Hold for at least 30 seconds, and then do the other side.
Stretch backward
Target: abdomen, chest, shoulders and quadrangles.
Kneel on the mat with your knees shoulder width apart, and relax your toes and stick them on the mat. Lean back, put your hands on your heels and relax your shoulders and head. It lasts for 30 seconds.
Pozitia Copirui
Target: waist and buttocks
This is the last finishing touch, and it can also help you get the best relaxation. Lie on the mat, lift your legs, bend your knees, and grab the outer edge of your feet with both hands. Keep your back on the ground, and gently press the soles of your feet with your arms to make your knees touch the ground. Hold this action for 30 seconds.