Instead of running at home.
1. Exercise at home instead of running.
1. 1, jump rope
Skipping rope is an entertainment activity that we have learned since childhood, and it is also a very effective exercise to lose weight. Skipping rope consumes a lot of calories, and it usually takes about 30 minutes to exercise at home.
1.2, dancing
As we all know, girls who dance since childhood often have good figure and temperament. If you haven't learned to dance like me, don't worry, it's not too late to dance from now on. You can buy some simple dance CDs and dance while learning. We don't compete, we focus on sports, we focus on burning fat. As long as you keep jumping for a period of time every day, you can slowly lose weight, achieve the effect of losing weight, and your temperament will be cultivated!
1.3, climb the stairs
If you don't live very high, you can try climbing stairs. This kind of weight loss exercise has a better weight loss effect for friends with obese legs. You know, the heat consumed by climbing stairs is amazing, and climbing stairs back and forth can also increase the heart and lung function, which is beneficial to people's health.
1.4, shake the hula hoop
Shaking the hula hoop has an excellent effect on thin abdomen. You can shake it while watching TV, and you won't miss the latest TV series when you exercise. Best for housewives to lose weight. Stick to it, and one day you will have a slim waist and become a beautiful woman.
2. The correct way to run
2. 1, get ready before running.
Before doing aerobic exercise, fully adjust the potential heat energy of the body to a ready state, which is conducive to the adjustment of the internal functions of the body and stimulate the body? Hunger hormone? Hormones that promote nerve cells in the learning area of the brain can improve memory to some extent.
2.2. Running time and speed are the key to healthy weight loss.
If you want to lose weight, you'd better arrange the running time for 30-60 minutes at a time. Too little time can not achieve the effect of burning fat, too long time will cause muscle fatigue and unhealthy. If you want to lose weight, you should not run too fast (of course, not too slow), and the most reasonable speed is about 6-7km/ h, which can fully combine fat and oxygen to burn. There is a simple criterion to judge the running speed, that is, when running, you feel sweaty, and at the same time your body doesn't feel breathless and very uncomfortable. This state is the best.
2.3. Relax after running and burn fat fully.
After jogging, stretching can fully burn the excess fat in the body, exercise most parts of the body and shape a perfect S-shaped curve. After jogging with slight sweat, you should do some relaxation activities, such as walking slowly, bouncing your legs, squatting, turning your waist and expanding your chest. Go indoors after the body temperature and heart rate basically return to normal.
3. The best time to run
3. 1, jogging in the evening is better than morning and afternoon. This is the conclusion reached by eight men aged between 24 and 28 after jogging time series test from 7: 30 am to 5: 30 pm.
3.2. Jogging in the morning may cause thrombosis and promote heart failure, while jogging at night may reduce the tendency of thrombosis and prevent heart failure. Medical statistics show that morning is not only the peak time of heart attack, but also the time of sudden death, with an incidence rate of 6 1. 3%。
The benefits of running
1, which is beneficial to lung and respiratory system.
Long-term long-distance running exercise can strengthen lung function and increase vital capacity? Regular long-term running can develop the respiratory muscles of the lungs, increase the ventilation volume every time and enhance the lung function.
2. It is good for the neck, shoulders and spine.
People who often sit in front of the computer have more or less problems with their cervical vertebrae and shoulders. Correct running posture requires straight and relaxed back, and long-term persistence will greatly improve the discomfort of cervical spine and shoulders.
3. It's good for the heart
Sticking to running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.
Precautions for running
1, try to choose soft ground.
Don't run on the hard concrete floor. When running uphill, land on the ground with the forefoot, lean forward slightly, with a slightly smaller stride, and strengthen the back pedal; When going downhill, lean up and back, touch the ground with the heel first, and then transition to the full palm, and always pay attention to safety, and don't rush inertia to avoid danger.
2. Don't wear hard shoes.
Try to wear shoes with soft soles and thick soles, preferably rubber shoes. If you want to run on the asphalt road, you must choose a pair of rubber shoes with thick sponge pads. Running shoes? Because every movement of a person in running, the soles of his feet have to bear the impact of the ground reaction force, which is transmitted by the soles of his feet. Because sponge is foam rubber, it has great cushioning performance. When it is impacted by the ground reaction force, it will quickly deform and sag.
3. Running posture should be scientific and reasonable.
When your feet land, you should avoid the heel landing first. It is necessary to land on the ground with the forefoot and give full play to the elasticity of the arch, so as to play a good buffering role and reduce the resistance when landing. The back pedal of the leg should be stretched, and the cushioning force should be used when the foot touches the ground, not too hard. Running like this makes people feel that their feet are light and elastic, and it can also reduce the burden on their feet and avoid pain.
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