The correct method of running tutorial, running can strengthen the body and is one of the simplest exercise methods. Running is easy for many people, but we also need to run in the right posture. Introduce the correct running style for everyone.
The correct running way tutorial 1 upper body: the upper body should be relaxed, the shoulders should face forward, feel the central axis of the body and stabilize the waist, abdomen and shoulders.
Arm: Keep the elbow at an angle of about 90 degrees, and the arm naturally swings back and forth rhythmically.
Lower limbs: the legs follow the swing rhythm of the arms and keep the pace natural.
Foot: the whole foot touches the ground, and the body is pushed forward through the waist by the rebound force of the ground facing the foot.
Line of sight: gaze 50-60 meters ahead (it is not recommended to raise your chin to avoid stiff or stiff body).
Breathing: Beginners should relax to breathe naturally, and advanced ones can breathe at a steady pace with the frequency of footsteps.
Matters needing attention
Before running, exercise your stiff muscles properly. You can do some preparatory activities, such as stretching, leg lifting, side leg press, etc. , so that the functions of various systems of the body quickly enter an excited state.
Small step running: reduce the muscle strength and consumption of each step of running. Don't bow your head and keep your eyes on the front, so as not to hurt the cervical vertebra. When running, your hands naturally relax. Landing feet should be light, and overweight "leftover" will increase the burden on bones; When your feet touch the ground, your knees should bend slightly. Under normal circumstances, you can breathe in two steps and breathe in two steps, and try to keep this rhythm all the time. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better.
Don't stop to have a rest immediately after running. The whole body is active, so all parts of the body should relax slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed. Be sure to stretch the leg ligaments (the purpose is to prevent the calf muscles from caking, stretch the muscle lines and make the muscle lines slim). There are many ways to stretch leg ligaments. You can straighten your legs, bend over, reach your toes with your hands, press your feet on the steps, lean forward, or lunge leg press.
How to Run Correctly Tutorial 2 How to Run Correctly?
First, running.
Straighten your body: ensure the stability of your head and shoulders, keep your head straight ahead and relax your shoulders; The body naturally moves forward, the arm is lowered and swung forward, and the action range of the swing arm does not exceed the center line of the body; The thighs and knees should swing forward, not lift up. At the same time, pay attention to the cushioning of calf muscles and achilles tendon when landing to avoid excessive stress and strain.
As for landing on your feet or your forefoot, Stanford University said in an open class that most people follow the ground with their feet, but remember to keep your stride small.
Second, the exercise cycle.
It is recommended to run 3-4 times a week for 40-60 minutes each time. The longer you run, the better. You should make a running plan that suits you according to your physical condition.
Generally speaking, the suitable time for exercise is 6: 00 am to 8: 00 am and 5: 00 pm to 6: 00 pm. You can arrange it according to your own time.
Third, the external demand for running.
Running is especially important for the choice of shoes. If you want to run for a long time, a pair of running shoes that suit you is essential. Weight, venue, frequency, habits and so on will have a great impact on the choice of running shoes.
People with normal or low weight can choose conventional shock-absorbing shoes, that is, the heel and forefoot have a certain degree of shock-absorbing materials. If you run in the playground, you can choose lighter and more practical running shoes.
When running, the choice of environment is also a very important aspect. When the weather is good, you can choose outdoor sports to make the air fresher; If you encounter bad weather such as smog, you can choose an indoor treadmill.
Treadmill is different from normal running. The speed and frequency of normal running can be controlled by oneself, but the treadmill has a fixed frequency, and people can't adjust it well by themselves. So some people are not suitable for exercising on the treadmill.
Four types of people are not suitable for treadmill exercise.
1, patients with heart disease. As mentioned above, the speed of the treadmill is difficult to control, and the load on the heart is great. Using the treadmill will put you in a passive state, which is not conducive to the heart load.
2. Patients with cervical spondylosis and lumbar spondylosis. When running on a treadmill, high concentration will lead to muscle tension in the neck and waist, which will aggravate the original condition.
3. People with arthritis or ligament injury. Patients with arthritis and ligament injury are not suitable for running, and running on a treadmill will get more and more injured. High-frequency running will cause repeated wear and tear of hip, knee and ankle.
4. Patients with osteoporosis. Osteoporosis patients' bone density and bone quality decrease, and the bone microstructure is destroyed, which leads to the increase of bone brittleness and easy fracture. In the process of high-intensity running on the treadmill, it is easy to sprain and fall, leading to fractures. Osteoporosis patients can consider jogging and other low-intensity exercise.
Correct Operation Mode Tutorial 3 Correct Local Operation Mode
The weight loss method of running in situ is decomposed into 1 hour uninterrupted leg running and upper body exercise. The single arm swing in traditional running is a very boring thing, and it will be very tired to keep 1 hour with a single arm swing. So the correct running method can better promote weight loss.
The first stage of running: warm-up stage (5 minutes)
At first, watch TV or listen to music with your eyes, let your arms swing naturally at your sides, and then walk slowly in the same place. This walk in situ takes about 1 minute to get your body moving first. Remember, during the whole running, keep breathing through your nose, not your mouth, so as to effectively protect your trachea.
Then slowly speed up the frequency of the swing arm, and at the same time speed up the frequency of the foot, which becomes a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't make a fist with both hands, relax, and then swing your palm down. The direction is also perpendicular to your body. The preheating phase can be completed in about 4 minutes. At this point, the body has basically reached the state of running and can start running.
The second stage of running: jogging stage (5 minutes)
At this time, the movements of the hands can be easily turned back to the sides of the body and then swung rhythmically. At this time, you must relax and your hands can move comfortably with the frequency of footwork. Never compete with your body, but coordinate. Turn the excitement to the TV in front of you. Don't always think about running, let running become an auxiliary exercise to watch TV. Then you will find that you are not too tired.
The third stage of running: uniform endurance running stage (60 minutes)
During our 60-minute running, the most important thing is to transfer the excitement of our brain when we are running, instead of always thinking about running. We should transfer the excitement to the TV programs we see with our eyes or the music we hear with our ears. To experience the plot on TV or feel the beautiful melody of music. Then let running become an aid, a mechanical movement without going through the brain. In this way, we will find that running for 60 minutes in a row is not an impossible task.
In situ running to lose weight
1, you can't run without shoes. A pair of suitable running shoes has a great influence on the effect of running to lose weight, and it is best to have a foot pad. It's best not to run barefoot. Running barefoot will make the calf bear more force and do great harm to the foot. And the greater the weight, the greater the damage.
It's best not to eat anything after running at night. If you are really hungry, you can eat some fruit.
3. Running must be effectively combined with diet control. Don't just diet without running, and don't just run without dieting, so that your weight will not lose, but will rebound.
4, running in one day 1 hour. Friends who weigh less than 200 kg don't need to run to 1 hour. You can't run 1 hour at first, so don't blindly insist, but step by step.
If you feel unwell, stop running immediately. Running the next day, I felt sore all over, which reduced the running intensity that night.