The weight loss method of running in situ is decomposed into 1 hour uninterrupted leg running and upper body exercise. The single arm swing in traditional running is a very boring thing, and it will be very tired to keep 1 hour with a single arm swing. So the correct running method can better promote weight loss.

Warm-up in 5 minutes = Walk slowly 1 min. Walk fast for 4 minutes. When you start watching TV, you can let your arms swing on both sides of your ribs and your feet walk slowly in the same place. It takes about 1 minute to walk in the same place, so that your body can move first.

Then, slowly speed up the frequency of the swing arm, and at the same time, the frequency of the foot is also accelerated, becoming a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't clench your hands, relax, and then put your palms down. This action is a bit like kneading dough, and it feels like pressing down.

Jog for 5 minutes, then walk for 4 minutes, then speed up the pace and gradually change from walking to running. At this time, you must not run too fast, and don't breathe in haste to avoid getting angry. The movements of the hands can be easily turned back to the sides of the body and then swung rhythmically. You can transfer your excitement to TV and turn running into an auxiliary exercise to watch TV, so that you will find yourself less tired.

five

After 60 minutes of endurance running, enter the endurance running stage. The 60-minute running process is challenging for everyone. In the process of running, the most important thing is to learn to transfer the excitement of the brain when running. Remind everyone that it is best not to choose slow-paced TV dramas, otherwise running will be surprisingly tiring. It is suggested to choose fast-paced film and television works.

Six benefits of running to lose weight

1

Running is the most effective exercise for cardiovascular health care and disease prevention.

2

Running is the most convenient aerobic exercise, which can be carried out anytime and anywhere.

three

Running is a low-cost sport that doesn't cost a dime.

four

Running is the best way to relieve stress.

five

In any way to lose weight, nothing can burn calories faster than running.

six

Running is a very flexible sport and can be started at any time.

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Tip: Lose weight step by step.

◆ Don't rush for success.

You can't eat a fat man in one breath, nor can you lose a thin man in one breath. So don't rush for success, just start running 1 hour, and you can gradually increase the amount according to your physical condition. Remember, when you feel unwell during running, you must stop and give your body a necessary rest before exercising.

◆ Precautions for three meals

Breakfast: Mainly light, it is best to eat an egg and drink some milk. You can also drink red bean porridge or mung bean porridge.

Lunch: Vegetables and low-calorie meat are the main foods, and you should be full. After lunch, take a walk in the same place or go outdoors for more than 30 minutes.

Dinner: mainly light. To control the intake, you can eat fungus tofu soup. Go for a walk after dinner, and then you can run at home for two or three hours. After running 1 hour, pay attention to drink plenty of water.