The correct way to run at home, running is a convenient way of daily physical exercise and an effective way of aerobic breathing. Correct running methods and steps will make you enter the best running state scientifically. Learn the correct running method at home.

The correct way to run at home is 1 1. The correct way to run in situ: the way to lose weight by running in situ, we decompose the leg running for 60 minutes continuously, and then cooperate with the upper body exercise. The single arm swing in traditional running is very boring, and it will be very tired to swing the single arm for 60 minutes continuously. Therefore, mastering the correct running method can promote weight loss better and more effectively.

2, 5 minutes to warm up and walk slowly 1 minute +4 minutes to go quickly. At the beginning of running, we can let our arms swing on both sides of our ribs while watching TV, and then our feet will walk slowly in the same place. It takes about 1 minute to keep walking slowly, so that the whole body can move first. Then, slowly speed up the frequency of swinging your arms with your hands, and at the same time, the frequency of your feet will also speed up and become a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't make a fist, relax, and then palm down. This action is a bit like kneading dough, and it feels like pressing down.

3, 5 minutes jogging After walking for 4 minutes, you should speed up the pace and gradually change from walking to jogging. You must not run too fast at this time, and you must keep your breathing steady to avoid getting angry. Hands should also return to the sides of your body, and then run and swing rhythmically. Turn your attention to TV and make yourself feel like you are watching TV instead of running, so you will find that you are not so tired.

4, 60 minutes of endurance running, and then enter the endurance running stage. Running for 60 minutes is a big challenge for everyone, especially beginners. Running in the same place is boring because it is in a fixed environment, so in the process of running, the most important thing is to distract yourself when running. Remind everyone that it is best not to watch slow-paced TV dramas, otherwise running will be surprisingly tiring, and it is best to choose fast-paced movies.

The correct way to run at home 2 1, run in situ:

Running in situ to lose weight, we break it down into 60 minutes of uninterrupted leg running, combined with upper body exercise. The single arm swing in traditional running is very boring, and it will be very tired to swing the single arm for 60 minutes continuously. Therefore, mastering the correct running method can promote weight loss better and more effectively.

2, increase muscle strength training:

You can also do some simple muscle training at home, which is of great benefit to runners to improve their performance and reduce pain. Arrange time every week and arrange strength training as part of cross-training into the training plan.

3, treadmill training:

Using the treadmill correctly and scientifically is a wonderful choice, which is not only safe, but also as effective as outdoor sports.

Extended data:

How should runners eat to be healthy?

1, running on an empty stomach is not so terrible.

Although it is best to eat something to pad your stomach before exercise, it is not so bad to exercise on an empty stomach occasionally if you don't exercise much. But you can eat nothing, but you must add enough water. If it is high-intensity training above 1 hour, then you must supplement enough energy.

Step 2 eat simply

What is the best training diet? There is no standard answer. I believe that everyone's hard exercise is not to spend all day with boiled eggs and chicken breast. Exercise to lose weight is simple and easy to digest. Low fat, low fiber and high carbohydrate will not cause gastrointestinal discomfort, but also improve energy.

Step 3 choose the right time to eat

The key factor of sports replenishment is time. The richer the meal, the longer it takes to digest. If you want to eat, you'd better choose 30 minutes before exercise. 20 minutes after exercise, pay attention to supplement snacks with high protein and carbohydrates, repair muscle tissue and store energy.

Step 4 drink plenty of water

The heat dissipation of the body depends on water. In order to keep the joints lubricated, take away the necrotic cells that cause inflammatory reactions in the body. In addition, the right amount of water can also control the feeling of muscle hunger, so as not to confuse the feeling of muscle hunger. In addition to drinking water, fruits and vegetables are also sources of water, and their antioxidant components can also increase muscle recovery and immunity.

5. Balanced nutrition

Even if you want to lose weight, you should pay attention to balanced nutrition to ensure that you get all the nutrients your body needs. The reasonable proportion is that 55% of the calories in a day come from carbohydrates, 25% from protein, and the rest 15-20% from unsaturated fat.

6. Junk food can't be eaten.

Although you can't just eat boiled eggs and chicken breast, you should give up high-sugar and high-fat foods. It is best to eat more high-fiber fruits and vegetables and whole grains, which can improve the quality of exercise, maintain heart health, lower cholesterol and stabilize blood sugar.

The correct way to run at home 3 upper body: the upper body should be relaxed, the shoulders should be facing forward, feel the central axis of the body, and stabilize the waist, abdomen and shoulders.

Arm: Keep the elbow at an angle of about 90 degrees, and the arm naturally swings back and forth rhythmically.

Lower limbs: the legs follow the swing rhythm of the arms and keep the pace natural.

Foot: the whole foot touches the ground, and the body is pushed forward through the waist by the rebound force of the ground facing the foot.

Line of sight: gaze 50-60 meters ahead (it is not recommended to raise your chin to avoid stiff or stiff body).

Breathing: Beginners should relax to breathe naturally, and advanced ones can breathe at a steady pace with the frequency of footsteps.

Matters needing attention

Before running, exercise your stiff muscles properly. You can do some preparatory activities, such as stretching, leg lifting, side leg press, etc. , so that the functions of various systems of the body quickly enter an excited state.

Small step running: reduce the muscle strength and consumption of each step of running. Don't bow your head and keep your eyes on the front, so as not to hurt the cervical vertebra. When running, your hands naturally relax. Landing feet should be light, and overweight "leftover" will increase the burden on bones; When your feet touch the ground, your knees should bend slightly. Under normal circumstances, you can breathe in two steps and breathe in two steps, and try to keep this rhythm all the time. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better.

Don't stop to have a rest immediately after running. The whole body is active, so all parts of the body should relax slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed. Be sure to stretch the leg ligaments (the purpose is to prevent the calf muscles from caking, stretch the muscle lines and make the muscle lines slim). There are many ways to stretch leg ligaments. You can straighten your legs, bend over, reach your toes with your hands, press your feet on the steps, lean forward, or lunge leg press.