1 time: burning fat for half an hour is the best.

Yuan said that long-distance running stovepipe should first pay attention to the running time, and it is best to reach 30 minutes to 45 minutes each time, so as to effectively burn fat, reduce body fat and naturally stovepipe. Of course, novices should not think about it overnight. They will be overloaded from the beginning, exceeding 60 minutes, and excessive exercise will cause muscle fatigue and joint wear.

You should also pay attention to the speed of running, not the faster you can lose weight. Yuan said that the speed of running to lose weight should not be too fast, and the heart rate range of aerobic exercise should be controlled within: (220- age) × (60% ~ 80%). For example, a 20-year-old man's heart rate during aerobic exercise is 120 ~ 160 beats/min. In this heart rate range, the effect of reducing fat is the best.

Skinny leg rule

2 Stretching: Make calf muscle fibers more slender.

Yuan said that many people know to warm up before running, but they often ignore the stretching action after running. Many first runners go home to rest immediately after running, which makes the long-distance running stovepipe get twice the result with half the effort. During running, the muscles contract constantly and become stiff, giving people the illusion that the calves are getting thicker. Stretching helps to stretch muscles, restore shape and maintain a sense of lines. It is more conducive to the transportation and elimination of metabolites and the release of muscle fatigue. Stretching after long-distance running can make calf muscle fibers difficult to overlap, make muscle fibers more slender and muscle lines more slender, and eliminate fatigue caused by running. He said that the stretching time after running is about 10 minute, and a stretching action takes as little as 15 seconds and as much as 1 minute. In addition to stretching the head, hands, shoulders and hips, leg stretching is particularly important. It is best to stretch the large muscle groups and calves of the whole body so that the muscles can be fully stretched.

Skinny leg rule

Diet: Eating less staple food after running can reduce fat.

Many runners think that running has burned fat, and they tend to eat more after running, even some foreign fast food does not leave their hands, resulting in more calories than running, leading to weight gain and thicker calves. Yuan said that people who want to lose weight by running should not be "willful" in their diet after running. After running, you should strictly control your diet, and you can appropriately supplement protein to control your carbohydrate intake. For beginners, reducing carbohydrates means eating less staple food, and at the same time, it is best to control the diet at eight points after running, which can reduce calorie intake and fat more effectively.

"Besides eating less staple food, drinking less drinks is also the key," Yuan said. We often see a gymnast running on the treadmill in the gym with a bottle of coke on it. A bottle of coke has as many as 400 calories, but the gymnast may not burn that many calories after running on the treadmill for 30 minutes.

Yuan said that the daily intake and consumption of calories is a subtraction formula. If you consume more calories than you consume every day, fat will accumulate and people will get fat. There are only two ways to lose weight. One is to reduce intake, which is often said, and the other is to increase consumption, which is often said, aerobic exercise.

Teach you three tricks to stretch after running

1. Pull your leg back

Standing posture with one leg, the other leg is closed with the big calf, the ankle is supported with the same hand, the heel is pulled to the hip, and the knee points to the lower back. The other hand can hold the aid or lift it sideways to keep balance. The muscles on the front side of the stretched thigh should feel elongated and sore. Hold for more than 30 seconds and exchange legs.

2. Hurdling leg press

Can be assisted by railing-like objects. One leg is supported on the ground, the leg is extended forward, the foot is flat on the auxiliary, and the knee joint is kept as straight as possible. The upper body leans forward close to the legs, and both hands can hold the knees or ankles, or you can pull the railing to assist the force. After keeping a few breathing beats, you can deepen the upper body forward until you reach the maximum tolerance at that time. Support legs are always straight. There should be a feeling of soreness on the back of the stretched thigh. Hold for more than 30 seconds and exchange legs.

Step 3: lunge against the wall

About 30 cm away from the wall, stand with your legs apart and your arms apart, close to the wall; The front legs are bent into a high lunge, the rear legs are straight and the feet are forward; The hind legs are pressed straight or the knees are bent forward, and the heels do not leave the ground; Feel the calf muscles stretch, and hold 15~30 seconds; Legs exchanged.

You can choose some better equipment when exercising, such as wearing Nike running shoes, which can reduce the vibration of the soles of your feet, reduce the damage to your knees and make you run more easily. You can wear tight compression running clothes to promote energy circulation, such as SPIRO, NIKE and other internationally renowned brands. Decathlon's is also good and the price is cheap.