Just like walking, running is usually considered as an innate ability. So familiar and ordinary, we seldom pay attention to it. If you choose running as a simple and convenient way to lose weight, then the best way to burn fat is to run as aerobic as possible, which will not only achieve better results, but also make you feel muscle aches and breathing difficulties during running. Maybe you think it is not easy to control aerobic and anaerobic exercise, but if you master the correct running posture, you will find that running can be so easy.
? Forward posture? Is the secret of effective running.
This posture can not only reduce the joint burden, but also relatively reduce the exercise intensity and prolong the exercise time. In fact, as early as 1977, Russian athlete Nicholas Romanov invented this running posture, but some critics suspected that running with this posture would increase the burden on the achilles tendon, so it has not been popularized. It was not until five years ago that the British triathlon team began to run in this position. Although the training intensity is reduced, the training effect is better. In addition, a triathlete in Mexico adopted? Forward posture? After two years of practice, she won the second place in her age group in the 2002 world triathlon. Therefore, with the recognition of more and more experts and coaches, more and more people begin to adopt this scientific posture to run. In Europe, there are also special clubs and classes responsible for teaching and popularizing this running posture.
Are you online? Forward posture? In the middle, the runner should lean forward, and his feet should not stretch forward, but fall directly on the vertical line corresponding to the center of gravity after leaving the ground. In this way, it is not the thigh that drives the body forward, but the body that drives the thigh to step. Practitioners feel like driving a high-powered car. Instead of feeling tired, they will feel constantly motivated. Besides, research shows that? Forward posture? It can also reduce the burden of knee joint by 50%, and the probability of sports injury will be greatly reduced.
Generally, when running, the body will have a forward and upward momentum when the legs are pushed back. Legs swing forward and feet fall in front of the center of gravity.
Is it in use? Forward posture? When running, the human body will have a strong impulse. The foot is quickly driven by the muscles at the back of the thigh and gently lifted off the ground. Because the human body will not have momentum, the center of gravity (generally concentrated in the buttocks) remains at a height. In this case, the step frequency per minute can reach 180 times.
1. Head and shoulders
Running essentials: keep your head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest.
2. Arms and hands
Essentials of running action: the swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the body midline. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.
waist
Key points of running action: keep your waist upright naturally, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing.
4. Heels and toes
Essentials of running action: If the stride is too big and the calf stretches too far forward, it will follow the ground with its feet, resulting in braking reaction, which is very harmful to bones and joints. When landing correctly, land with the middle of the sole of your foot, so that the impact force can quickly spread to the whole sole.
Through running, you can not only breathe more oxygen, but also greatly improve your cardiopulmonary function, and other parts and organs of your body can be fully exercised.
1. Relieve tension: Jogging can break down adrenaline and cortisol, which can cause tension.
2.？ Ventilation? Function: During running, the lung capacity increases from 5.8 liters to 6.2 liters on average, and the oxygen carrying capacity in the blood will also increase greatly.
3. Promote health: Running can promote the production of white blood cells and pyrogens, and can eliminate many viruses and bacteria in our body.
4. improve? Sex? Aerobic exercise can improve women's estrogen and men's testosterone, so it is very helpful to improve the quality of sexual life.
5. Keep steady: Regular jogging exercises will strengthen the anti-injury ability of tendons, ligaments and joints and reduce the chances of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.
6. Improve the quality of sleep: By running, the amount of blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.
7.？ Pump? Strength is greatly increased: during exercise, the frequency and efficacy of heart beating are greatly improved, and the heartbeat, blood pressure and blood vessel wall elasticity are also increased.
8. Stay young: Regular exercise can increase the secretion of growth hormone HGH and delay aging.
9. Shaping: Running is a good way to lose weight and shape. Through running, women's body fat content can be reduced by 12-20%.
10. Energy storage: Through running, the storage of muscle glycogen increased from 350g to 600g, and the number of mitochondria also increased.