1, increase vital capacity
Running can greatly enhance heart and lung function. Therefore, friends with low lung capacity can choose to run and exercise to increase their lung capacity and heart function.
2. Improve immunity
Immunity is the protective cover of human body against external viruses, and running is one of the ways to enhance immunity. Through running, you can improve the overall quality of the human body and increase your health.
3, training the whole body muscles
Running is obvious to the exercise of human muscle groups. The muscles of the whole body will be further consolidated and strengthened through running, which is also a good way to exercise the muscles of the whole body.
Expanding knowledge: the correct way to lose weight by running
1, straight
From the neck to the abdomen, the trunk of the body should naturally remain upright. Don't bend over or straighten up deliberately, and don't swing too much from side to side. This posture helps to keep breathing smooth, body balance and stride coordination.
2. Front and rear swing arms
When running, a natural swing arm is very important. The swing range of the hand should not exceed the midline of the body, and the swing up and down should not be higher than the chest. In the process of swinging your arm, relax your fingers, wrists and arms, and bend your elbow at about 90 degrees, close to your sides.
3. Head and shoulders are stable
During running, keep your head and shoulders stable and don't shake your head. Keep your eyes on the front and relax your shoulders properly.
Step 4 make a fist gently
When you run, you should naturally hold your hands lightly. Tight clenched fists will lead to the tightening of forearm muscles and hinder the normal movement of shoulders. When running, don't hold a mobile phone, MP3 or beverage bottle in your hand, otherwise your body will sway, and you will not be able to maintain a correct upright posture, which will increase the chance of injury.
Step 5 go straight ahead
When running, it is best to avoid lateral movement of legs. Side swinging leg is not only unnecessary, but also easy to cause knee joint injury. The correct posture should be that the thighs are straight forward.
6. Short pace
Once the stride is too long, you will feel that your feet are not stretched forward enough when running, which will produce destructive pressure and easily cause sports injuries. In the daily running process, the stride should not be too big, and it is advisable to put the foothold in front of the body about 33 cm at a time. Sudden pressure increase can easily lead to achilles tendon injury. After landing, you should have a "grip on the ground" on your toes and lean forward at the same time to slow down the impact of your feet and the ground. The smaller the impact force, the smaller the risk of ankle joint and its joint injury.
7. Twist your hips slightly
During running, the crotch twist range is about 5 degrees to 7 degrees. Hip twisting over 10 degree is likely to lead to iliotibial tract syndrome (lateral knee pain) or strain of posterior femoral muscle.
Matters needing attention in running to lose weight
1, pay attention to warm up.
It is considered that there is no need to do warm-up exercise before exercise, especially before running, which is especially important for leg stretching. Only when the calf is fully warmed up and stretched in place can it be put into the battle of losing weight in the best state.
2. Pay attention to the 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.
3. Pay attention to aerobic exercise to burn fat
The real time to burn fat begins after 30 minutes of continuous exercise, so running needs to last for more than half an hour. It should be noted that don't mistakenly think that the more intense the exercise, the better the weight loss effect.
4. Pay attention to stretching the calf
Stretching after exercise is the key point of calf shaping. Stand one arm away from the wall and support it with your hands. The body forms a 30-degree angle with the wall. Stick to it for 5 minutes and feel that the calf muscles are infinitely stretched.
5. Pay attention to hot water soaking your legs
The calf stretching exercise is not over yet, and the leg beauty plan is still one step away. After running, keep soaking your calves in hot water. You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves.
6, pay attention to the control of time
Running time should not be too short or too long, aerobic exercise should last for 30 minutes, so the time should not be shorter than 30 minutes, otherwise the effect of slimming will not be achieved. Too long time will cause muscle strain and even joint wear.
The above is what Bian Xiao shared today, and I hope it will help everyone.