1, How to lose weight by running correctly
1, because of the center of gravity and muscles, many people sprain their ankles while running. Imagine a rope tied to your shoulder and gently pulling you up. When your heel hits the ground, believe that your hips lean forward slightly and think that you are stable. If you have been able to stabilize your center of gravity well, then it is easy to do so.
2. Relax. Do some warm-up activities, stretch your arms, stretch your neck and shake your shoulders. Let your arms and fingers relax. Shake your arm and let your chin move slightly.
3. Breathe correctly. Your breathing should be deep and rhythmic. You should feel your diaphragm breathing, not your chest. You should try to control its rhythm. And when you have a good rhythm, don't let the breath fade.
You will consume more energy if you run forward. It will make you tremble. So your muscles are not moving forward, but at rest. Shorten your pace and take smaller steps. It's strange to do this at first, but once you get used to it, you will find that there seems to be a force pushing you behind.
5, feeling shorter, feet touching the ground, faster and lighter.
6. Swing arm is balanced left and right. On the treadmill or on the floor, check your movements in front of the mirror. If one arm swings more than the other, then your muscles and bones are somewhat unbalanced, which will become a resistance to your running. Lock your arm with a small swing, and then practice to enhance your flexibility.
2, the taboo of running
First, do stretching exercises.
You are eager to lose weight, so put on your running shoes and run straight? This is not the best way to lose weight by running. You know, the energy in your body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same will the energy "fat" stored in your body start to burn. In other words, if your physical fitness is not very good, it may even be that you are tired from running and the fat has not started to burn. Therefore, if you want to lose weight effectively by running, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up to prevent injury, on the other hand, you can consume some glycogen first, so that the burning efficiency of fat can be greatly improved after running.
Second, don't run every day.
Although jogging is good for keeping healthy and losing weight, experts don't recommend running every day. It is best to run every other day. As for the day when you don't run halfway, you can do stretching exercise to increase the flexibility of your whole body, which is very important and the key to ensure the smooth metabolism of your whole body, especially to prevent fat and water from accumulating in your limbs.
Third, drink juice after running.
Experts suggest drinking some fruit juice instead of white water or sports drinks after running, which can not only supplement the lost water, but also supplement a variety of vitamins and minerals. More importantly, it can also relieve discomfort such as muscle soreness after exercise. This is because fruit juice contains natural anti-inflammatory ingredients. So, start drinking juice!
Fourth, don't run too fast.
Don't think that the faster you run, the more fat you burn. On the contrary, when you run fast, the oxygen supply in your body is insufficient and your body is doing anaerobic exercise. Fat can't completely participate in combustion, so it can't be consumed. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body. So, how to judge whether your current running intensity belongs to aerobic exercise or anaerobic exercise? The simplest way is that if you feel out of breath when running, it means that your body is doing anaerobic exercise; If you breathe evenly and harmoniously while running, you can even chat with people around you while running without feeling disordered breathing, which shows that you are doing aerobic exercise that can best promote fat burning.
Fifth, choose running shoes carefully.
Don't just put on a pair of sneakers and go running, otherwise the slimming effect will be discounted, and women's fragile toes and soles may even be damaged. I suggest you choose shock-absorbing running shoes designed according to human mechanics, which can completely fit your foot shape. It can absorb the vibration caused by running and provide decompression protection for your feet, calves and even your brain. In addition, because women's pelvis is wider than men's, their feet are more prone to varus when running to the ground. Therefore, it is also necessary to pay attention to whether running shoes have support rods on the inner side of the arch and whether there are stabilizing pieces on the outer heel. Especially when you are heavier, you need to prepare a pair of good shoes.
3, running needs attention
Warm-up before (1): Stretch the leg muscles as fully as possible for about five minutes. Warm-up exercises can prevent some physical discomfort during running. This is a very important step.
(2) Try to run at a uniform speed: slow down and avoid running at a high speed for a short time to increase the explosive power of the legs. Generally, you should try to keep running for 30 minutes to 50 minutes, and keep your heart rate at 120- 170 times per minute.
(3) After running, do static stretching on the legs for 5-20 minutes: this can stretch the stiff muscles of the legs, achieve the purpose of shaping the thin legs of the legs, and prevent the appearance of thick elephant legs. In addition, you can also use a fist hammer or fingers to pull the calf muscles to eliminate lactic acid accumulation after running.
(4) Pay attention to the diet after running: Some female friends will feel very hungry and eat a lot after running. In fact, try to put an end to high-protein food after running, and prevent too much protein from being added to calf muscle fibers, which will affect leg shaping.
(5) The time and frequency of running can be adjusted according to personal circumstances: if you run a lot, try to run once every other day, because sometimes your legs are easy to swell up and your muscles are tight, causing the illusion of thick legs. If you don't want to deliberately build calf muscle lines, then don't deliberately carry out strength training on calves.
(6) hot water soaking feet: don't just think that the calf stretching exercise is over. There is still one step away from the leg beauty plan, that is, insist on soaking your calves in hot water after running. You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves. Massage the calf with lotion after soaking. The choice of cream is not high. Apply it to the calf and massage from bottom to top, plus massage in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.