First of all, we must control our diet, otherwise it will be in vain! ! !
I seldom go out to exercise because I work in an office for a long time? Therefore, the small belly is really a headache, and there is a long-term lack of exercise. It is recommended to start with running.
First of all, we should start to adapt to exercise? So you plan to run for half an hour first? Usually, you can run about three kilometers in the first 30 minutes, and you can make a plan for five kilometers the next day, and run five kilometers of aerobic exercise every day.
5 kilometers generally consumes 500 calories, but different people consume at different speeds. It depends on the specific situation. Walking 1 hour can consume 300 calories and jogging can consume 500-600 calories. Can achieve the purpose of losing weight.
Forefoot or heel?
How high are your legs?
How long is the stride?
How to swing your arm
Suffering from wrong running posture: I got tired soon, didn't run far, my knees ached and my shoulders ached. ...
1, hold your head high, lean forward slightly, and keep your upper body straight.
Beginners running can easily become like this on the left in the picture below-"sitting and running" with head and shoulders leaning forward and hips leaning back. This is a posture that is very inefficient and increases muscle burden. Be sure to pay more attention to whether your posture is deformed at first.
2. Don't touch the ground with heel or toe!
When landing, let the soles of your feet touch the ground as much as possible. Forefoot or whole foot.
The main thing is not to deliberately press your ankle, let your forefoot land first, and turn into a tiptoe running, which looks like a thief and is easy to cramp.
Don't land after landing.
It is easy to cause knee and ankle injuries if you push the ground.
4, stride and stride frequency
Both affect the speed of running.
It should be noted that we don't mean that we can run fast with a big stride, but we should increase the pace frequency to improve the speed, because we need to increase the stride, and it is easy to overexert, lose control of our body center of gravity, deform our posture, and overstretch our legs, which will increase the impact of ankles, knees and hip joints and easily lead to injuries?
Running is profitable, and I am afraid of hurting my knees. Running should also be scientific to avoid injury!
Don't exercise regularly. Do you feel sore every time you run?
Running leg pain may be caused by lactic acid accumulation in the leg after strenuous exercise, so it is necessary to stretch and massage the painful part properly after exercise.
1. Push wall extension
This is a classic method of stretching the calf, which can be practiced anytime and anywhere.
Stand facing the wall, with one leg away from the wall and feet slightly narrower than the shoulders.
Step forward with your left foot and keep your feet parallel.
Push the wall with both hands, bend your left knee and step down with your right heel.
Hold for 20-30 seconds and switch sides.
Step 2 step on the wall and stretch yourself
This is the simplest stretching.
Find a wall a few centimeters away from it.
One foot on the wall, heel on the ground.
Hold 10- 15 seconds, and then switch sides.
Sit with one leg extended.
This is a simple stretching method that can be done by sitting down.
Sit comfortably on the ground. If your spine is not straight, sit on the blanket.
Bend your right knee and step on the inside of your left thigh.
The yoga band bypasses the left palm, grabs the yoga band with both hands and extends towards the top of the head.
Knees up, heels down.
Hold for 20-30 seconds and switch sides.
4. Down dog style
Down dog posture can stretch calf muscles well.
Start with the ramp, tuck in and lift up, hips up, and come to the lower dog position.
Try to find the ceiling with your heels on the ground and your ischium up.
In order to deepen the stretching, you can bend one knee, straighten the other leg, and keep changing sides for a few seconds.
Keep doing it for more than 30 seconds, and if possible, lift one leg up and back.