1, calf stretching
Standing posture: when standing, your feet leave your hips, your back is straight, your abdomen is contracted, and your knees are slightly bent;
Action: keep your head and right heel in a straight line, lean forward, but keep your right heel standing on the floor all the time, and put your hands on your left thigh;
Time: one side lasts for 20-30 seconds, repeat the two groups and then change to the other side. The front legs should be consistent with the ankles. Don't hold your breath, breathe normally.
Stretching points: keep your back straight and your abdomen tight. The knee joint of the front leg should keep the same direction as the ankle joint and breathe normally.
2, hamstring muscle stretching
Tip: If the lower back is injured, avoid this stretching;
Standing posture: stand straight, with your right foot slightly lower than your hips;
Action: The thigh bends slowly, the center of gravity moves backward, the front legs are straight, and the knees are slightly bent. Put your hand on your right thigh and slowly push your hips back until you feel a slight tension in your thigh, keeping your neck and spine in a straight line;
Time: one side lasts for 20-30 seconds, repeat the two groups and then change to the other side;
Stretching points: Don't put your hands on your front legs, make sure your feet stand in the right position and keep your whole body balanced.
3, quadriceps femoris stretching
Standing posture: stand with your feet parallel, with your right knee slightly bent, and then extend your left foot to your hips with your left hand;
Action: the supporting legs are slightly flexed, the knees are close together, the pelvis leans forward, and the back is kept straight;
Time: one side lasts for 20-30 seconds, repeat the two groups and then change to the other side;
Stretching points: Always keep the support legs slightly bent, keep balance with the wall or other tools, straighten your back and tighten your abdomen.
4. Chest stretching
Standing posture: stand with your feet shoulder width apart and your knees slightly bent;
Action: put your hands behind your hips, relax your shoulders, move your center of gravity back, and feel your whole chest completely open;
Time: lasting 20-30 seconds, repeating the two groups;
Stretching points: keep your back straight and your knees slightly bent.
Step 5 stretch the back waist
Standing posture: Stand with your feet shoulder width apart, with your knees bent, your hands on your thighs, and your shoulders slightly apart;
Action: the abdomen exhales slowly;
Time: 20-30 seconds, one group restores its original posture and repeats the two groups;
Key points of stretching: Make sure that the weight comes from the support of your hands on your thighs, carefully and slowly stretch to the original position, and keep your chin and eyes focused in front of the line of sight.
6. Abdominal back stretching
Standing posture: stand with your feet shoulder width apart and your knees slightly bent;
Action: put your hands together in the parallel direction in front of your shoulders, extend in the opposite direction to your body, push your palms out gently, and do not lock your elbows;
Time: lasting 20-30 seconds, repeating the two groups;
Stretching points: back straight, abdomen closed, knees slightly bent. fitness
7, deltoid stretching
Standing posture: stand with your feet shoulder width apart and your knees slightly bent;
Action: put your right arm on your left shoulder and keep it relaxed. The left elbow is slightly higher than the right upper arm, and the right arm gently extends to the chest;
Time: 20-30 seconds, one group restores its original posture and repeats the two groups;
Stretching points: keep your back straight, tighten your abdomen, keep your knees slightly bent and face forward.
8. Overall stretching
Standing posture: stand with your feet shoulder width apart and your knees slightly bent;
Action: Raise your arms above your head, make your fists close together, and then start to stretch up slowly;
Time: 20-30 seconds, one group restores its original posture and repeats the two groups;
Stretching points: keep breathing normally.
Warm-up method before running
1, warm up the upper body before running
1. 1, head movement, stretching neck muscles, the first two eight beats, front and back (looking up), left (Zuo Zuo), right and right (right), and the head of the last two eight beats circle from left to right or from right to left respectively, 4×8 beats.
1.2, chest-expanding action, with the left foot stepped to the left, shoulder-width, hands raised parallel to the ground, arms bent, and fingers opposite. 1-2, arms flat back, palm down, 3-4, palm up, 5-6, palm forward, 6-8, palm back, 4×8.
1.3, shoulder movement, left foot to the left, shoulder width. The left and right fingers are naturally folded and placed on the shoulders. The first four 8 beats are rotated clockwise by 2 beats, and the last four 8 beats are opposite.
2. Warm-up exercise of the lower body before running
2. 1, move the knee joint, squat down, hold the knee with both hands, twist the knee clockwise, and twist the knee counterclockwise after doing 10 times.
2.2. Move the hip joint and lift the leg alternately, 20 times each.
2.3. leg press: Relax the shoulders and back, move one leg forward, bend the knee 90 degrees, make the thigh parallel to the ground, bend and spread the other leg, touch the ground with your toes, and keep your upper body upright. /kloc-After 0/0 times, switch to the other leg to continue.
2.4. Move your feet and stand with your hands akimbo. One foot stands normally and the other foot touches the ground. Rotate clockwise for a while and counterclockwise for a while.
3. The benefits of warming up before running
3. 1, so that the dormant body is slightly stimulated and ready for exercise.
3.2. Accelerate heart contraction, increase stroke volume, accelerate blood circulation, and prepare for muscle work.
3.3, body temperature rise, increase muscle elasticity, prevent muscle damage due to strenuous exercise.
3.4. Exercise joints, remove joint restrictions, increase lubricating fluid and reduce joint friction.
3.5. Be mentally prepared and start exercising.
3.6. Adjust the respiratory system to meet the body's demand for oxygen during exercise.
Preparation before running
1, pay attention to warm-up: I believe it is unnecessary to do warm-up exercises before exercise, especially before running, stretching your legs is particularly important.
Only by fully warming up and stretching in place can the calf be put into the "weight loss war" at its best.
2, aerobic exercise to burn fat: the real time to burn fat is after 30 minutes of continuous exercise, so running needs to last for more than half an hour.
It should be noted that it is wrong to think that the more intense the exercise, the better the weight loss effect. It is wrong to focus only on the calories consumed in each exercise.
Generally, it is very suitable to control jogging at 6-8 km/h. Once the intensity is increased and accelerated, the calories consumed will indeed increase, but it will cause the calf and knee to be overburdened and the muscles will accelerate.
3, heel landing: the most important skill of running to lose weight. Many mm runners will land on their forepaws, which is easy and labor-saving, but it is not suitable for mm runners with thick calves.
The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Can be compared to race walking, recall which runner's calf muscles are too developed?
4. Stretching the calf: Stretching after exercise is the key point to shape the calf.
Here, I suggest that lazy mm can give up the traditional leg press. A more convenient way is to stand one arm away from the wall, and then support it with a hand-held wall, with the body at a 30-degree angle with the wall.
Stick to it for 5 minutes, and feel that the calf muscles are infinitely stretched, which can be adjusted according to the flexibility of your body.
5, hot water soaking feet: do not think that it is over after finishing the calf stretching exercise. 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.
6, time control: running time can not be too short or too long, aerobic exercise should last for 30 minutes, so the time can not be shorter than 30 minutes, otherwise it will not achieve the effect of slimming.
But too long will cause muscle strain and even joint wear, leaving health problems for the body.
Speaking of exercise to lose weight, many people scratch their heads, which is time-consuming and laborious, but the effect of losing weight is not ideal.
Running is a sport that many people like very much, and running to lose weight is the most commonly used way to lose weight. As long as we master the right methods and stick to them, we can keep healthy.
Warm-up exercise before running
1, head movement
For stretching the neck muscles, the first two eight beats are front (bow down), back (head up), left (Zuo Zuo) and right (right), and the first two eight beats circle from left to right or from right to left respectively. 4×8 beats.
Requirements: from small to large, comprehensive and active.
2. Chest expansion exercise
Take your left foot to the left, shoulder width, hands parallel to the ground, and bend your arms and fingers. 1-2 arms are flat on the chest, palms down, 3-4 arms are straight and open, palms up, 5-6 arms beat up and then vibrate, palms forward, 6-8 arms beat down and then vibrate, palms backward. 4×8 beats, requirements: keep your arms straight, pay attention to the palm direction of each beat, coordinate your movements and exert appropriate force.
3. Shoulder movement
Take your left foot to the left, shoulder width apart. The left and right fingers are naturally folded and placed on the shoulders. The first four 8 beats are rotated clockwise by 2 beats, and the last four 8 beats are opposite.
4, waist and abdomen exercise
When you hear the "Prepare" command, your left foot is slightly wider than your shoulders, your legs are straight, your arms are horizontally extended to both sides, your palms are down, your upper body posture remains unchanged, and your upper body is parallel to the ground. 1 beat. Touch your left toe with your right hand, and touch your right toe with your left hand in two beats, alternately. 4×8 beats. Requirements: the left and right rotation range should be large, the legs should be straight and fully extended.
5, lunge leg press
When you hear the "Prepare" command, take a big step forward with your left foot and touch the ground with your thighs parallel to the ground. The right leg is straight, the forefoot is on the ground, the upper body is upright, the hands are crossed behind the head, the elbows are stretched back, the head is raised, and the body is ups and downs. 3, 4×8 beats are the same, but in opposite directions. Keep your body stable, hold your head high, stretch your elbows back, and your thighs are parallel to the ground.
6, servant step leg press
On the basis of lunge leg press, the body bends downward, with the left hand touching the back of the left foot and the right hand touching the back of the right foot. The center of gravity of the body falls on the right foot, the left foot is straight, the left and right feet are all on the ground, and the body fluctuates up and down. 4×8 beats are the same, but in opposite directions.
7. Knee joint movement
When you hear the "Prepare" command, your feet are together, your knees are slightly bent, and your fingers are naturally put together on your knees. The first two 8 beats should squat and stand up, and the last two 8 beats should circle from left to right, from right to left, or from inside to outside and from outside to inside. Practice 4×8 beat requirements: the amplitude should be large.
8. Hip high five
On the basis of standing naturally, raise your arms horizontally, raise your left leg to your crotch for high-five, support your right foot with your left foot, and high-five your crotch repeatedly. Practice 4×8 beats.
9, jumping movement
Hands akimbo, feet together. The first four beats are hard on the palm of your front foot, one foot jumps in front of you and one foot jumps behind you, and the last four beats are about. At the same time, clap your hands in front, behind and above your body, bouncing lightly and relaxing.
Precautions for running at night
1. In order to avoid traffic accidents, fun runners can wear brightly colored or reflective vests.
2. Try to choose a route with street lights and more pedestrians.
3, it is best not to wear headphones when running, if you want to wear an ear, or turn down the sound.
4. Don't carry valuables for fun running, just a mobile phone and keys.
5. Drive in the opposite direction to the vehicle, so as to find the oncoming vehicle in time.
6. Women who are fun to run should try to be with their companions and not act alone.
7. Jogging in places with few plants will speed up the blood flow in the body and promote metabolism.
8. Don't sweat too much. If you sweat too much, you will catch a cold easily. Needless to say, after running, you feel hot because of sweating, so go back to take a shower quickly, which is the easiest to get sick.