Do you know the correct methods and skills to lose weight by running? In life, many people choose to run to lose weight in order to be healthy. But in fact, running is skillful. If you don't master the skills, it is easy to hurt yourself. Below I will share with you the correct methods and skills of running to lose weight, and interested friends will learn about it.

Correct methods and skills of running to lose weight 1 Correct methods and skills of running to lose weight

1, warm up 10 minutes to enter the sports state.

First walk slowly for 5 minutes, and then gradually transition to a state of striding, and the walking time is also 5 minutes. In the process of striding, the main purpose is to let every muscle of the body participate in the movement through the large swing of the upper limbs and the movement of the thighs, and every nerve quickly enters the state of movement. There will be a certain amount of joint fluid as lubricant in the joints of limbs. The long-span movement of the legs and the swinging upper limbs will strengthen the running-in of all joints of the limbs and make the joint fluid better lubricated. At the same time, you should also have a good opportunity to adjust your pace, posture and breathing during the warm-up period. If you adjust after the acceleration starts, you will find that the high-speed running of the treadmill makes your pace cramped and your breathing confused. In this case, you may have to stop running for a long time.

2. Jog for 20 minutes to activate every muscle.

After 10 minutes of warm-up, the muscles of the whole body are activated, every nerve is in an excited state, and every cell is ready to go, waiting for a sweaty time. When jogging, you'd better choose a road with a certain slope. Many people will misunderstand that exercising on a sloping road will make the calf thicker and the calf muscles will develop horizontally. In fact, on the contrary, due to the slope, the calf muscles are pulled upward, which will not only make the calf thicker, but will make the calf thinner. The best example is Yaomei in Sichuan. If you have female friends from Sichuan around you, you will find that no matter what shape their upper body is, their legs are thin, long, strong and round, because there are mountain roads everywhere where they live.

3. Run for 20 minutes at medium speed and burn a lot of fat.

After accelerating step by step, it's time to run at a medium speed. If you can keep running for more than 15 minutes, you can achieve the goal of fitness. At this stage, we must pay attention to keeping the body balanced, with elbows bent at the waist, arms swinging back and forth, breathing faster, active breathing, abdominal muscles actively participating in breathing, eyes looking straight ahead and head straight.

Middle-speed running is the fat burning stage. After 20 minutes of exercise, the glycogen stored in the body has been completely decomposed. At this time, if you continue to do a lot of exercise, you need to accumulate fat in your body to supplement your physical strength, so as to burn fat. I feel fat oozing from the skin of abdomen, thighs and even arms bit by bit, which seems so carefree. At the same time, the continuous abdominal contraction from running is very helpful for shaping abdominal muscles, and the long-term persistence effect is obvious.

4. Slow down smoothly 10 minute, and gradually relax.

Before running, gradually reduce the running speed, about 10 minutes. A sharp decrease in speed will make the muscles of the whole body relax immediately. Sudden relaxation can only temporarily relieve fatigue, but after instant relief, the pain of the whole body will make your muscles lifeless, so when the speed slows down gradually, the body will gradually relax, and then it is best to relax all joints and large muscle groups, such as shaking limbs slightly and stretching the front and rear muscle groups and ligaments of the back and thighs, which is beneficial to the health care and health of the heart.

The correct way to lose weight by running skills 2 How to run safely

First, pay attention to the speed of running

When running, you should neither run too fast nor run too slowly. Breathing frequency can make you talk to yourself, but you can't talk too much. This is just right. Mastering this running speed can play a role in burning fat.

Generally, before the age of 30, it is good to have a heart rate of 120 ~ 140 beats per minute when jogging. Try to let the heel land first when running, so as not to thicken the calf and consume more calories.

Second, step by step.

When you start jogging, the amount of exercise should be gradual, and you can take jogging and walking alternately, and the distance should not be too long. After a period of exercise, the body gradually adapts to jogging and can reduce walking until it is all jogging.

Third, learn to breathe correctly.

Keep breathing rhythmically in the running posture. At first, inhale through the nose and exhale through the mouth. At the same time, gradually breathe excessively to the nose and mouth to expand the vital capacity, and apply abdominal breathing method (inhalation, abdominal bulge; Abdominal depression when exhaling).

Fourth, stretch after running.

Stretch your body after jogging, do enough relaxation activities, wipe your body with hot water instead of cold water, and drink water or eat after your heart rate returns to normal.