For example: a 30-year-old healthy person, the maximum heart rate is 190 beats / min (formula 220-30 calculation), exercise heart rate to maintain at: 114 beats / min ~ 152 beats / min (60% – 80% of the maximum heart rate), just started running crowd, cardiopulmonary and aerobic capacity are relatively weak, even with 6 minutes running 1 km this is not fast speed, heart rate is often higher than 170 beats / min, insist on It didn’t take long to feel very tired
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If you lift your legs and pedal backward, you can step out with less force and load to complete each step
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If you remove the water by the stream, you can add a bird to it
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After hearing this, Zhuge Liang thought to himself, as a military strategist of Shu state, he fell into the hands of Zhou Yu today
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One of the mistakes that people who start running are easy to make is to step out of the leg first, and then let the body follow
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03 ﹣ error: small step running on tiptoe, big step running is easy to hurt the knee, then take it easy, step smaller, step faster, small step running will be better? After running like this, it’s very likely that the leg will ache
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Don’t worry, take your time
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When the stride is increased from “fz0” to “FZ1”, the corresponding knee will receive more and more force along the leg
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People who seldom exercise usually have insufficient muscle strength in their legs, so it is difficult to control the stride when running
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When landing, the body’s center of gravity is behind the legs, which is equivalent to dragging the body to run
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02 error: stride running stride running, for professional long-distance runners, can improve speed, but if ordinary runners blindly follow suit, be careful of injury
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08 ﹣ error: usually do not exercise, a run is 10 kilometers, some usually sedentary suddenly want to exercise, want to run 10 kilometers in one breath, there are also some amateur runners without professional training, suddenly want to challenge the marathon, Half Marathon Stop! This kind of exercise is harmful
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Please tell the governor.” Zhou Yu was overjoyed and said, “if there is water, it will be a stream; if there is no water, it will be a stream
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If the water beside Xiang was removed, the rain would be frost
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When the stride is too big, the angle between the thigh and the calf in the figure below will be more and more close to 180 degrees or even a straight line, and the ability to buffer the impact of the ground will be weaker and weaker
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When the heart exercise is strong, the heart rate is controlled in a comfortable aerobic range, and then gradually increase the speed
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Left jump, right jump, left circle, right circle each action for 2 minutes as a group, do 3 groups, can help the body warm up
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Is he a “down and out Phoenix”? He immediately recited a poem to answer the question: if there is wood, it is chess; if there is no wood, it is also chess; if you remove the side wood of chess, you will be cheated; if you play in shallow water, you will be cheated by shrimp; if you play in tiger, you will be cheated by dog
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09 error: put on a pair of shoes to run 10 Error: do not stretch after running 1: bend the knee to stretch the sitting position, keep the knee bent, two hands support the front sole to keep balance, the front sole close to the body direction, feel the pain of stretching at the back of the leg, keep for 30 seconds, and then change the leg to repeat the action 2: cushion the stretch to find an auxiliary, stand on one foot, support the foot bending, relax the sole to make the foot comfortable Press down on the heel, feel the stretch and pain on the back of the leg for 30 seconds, and then change legs to repeat
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Ordinary running exercise, don’t torture your joints, try to run straight
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06 error: running zigzag route
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Wrong demonstration, please do not imitate normal running, the body slightly forward, every step, the sole of the foot in the body center of gravity directly below the ground, plantar fascia and arch like a spring to absorb the ground reaction, can minimize the damage of the rest of the parts
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Zhou Yu was furious
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Running is also a kind of sport that “does not accumulate every step, does not reach thousands of miles”
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This makes it easy to run backward, especially on the treadmill
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When running, the body should lean forward slightly
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Wrong demonstration, please don’t imitate and lean back when running
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The larger the stride is, the closer the thigh and leg will be to 180 degrees, and the “FZ” will be larger and larger
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Some people think that straight-line running is too boring, so they want to run in a different way
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At the beginning, run at a comfortable speed for a certain period of time, such as slow running for 30 minutes to an hour, 3 or 4 times a week, lasting for three or four months
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Some people who just started running exercise try their best to run fast as soon as they go on the stage, but they can’t stand it without running a few steps, as if their heart is going to explode
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Running is a simple and easy way to exercise, but it’s also easy to get hurt, especially when you don’t pay attention to these 10 details
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After professional training, professional athletes have strong core muscles for protection, leg muscles are also very strong, they can stride, but ordinary runners are not so strong, for their own safety, don’t deliberately stride, or obediently use the normal stride, the best step is not more than 1 meter
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Take advantage of the good autumn weather, run up and use every step of your foot to counteract every mouthful you eat
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You’ll get a reward for it
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In fact, it increases the risk of injury
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Zhou Yu’s anger did not subside, so he changed the content and wrote a poem: if you have a hand, it is twisted; if you have no hand, it is ugly; if you remove the twisted hand, you add a girl, it is a girl; if you have a girl in Longzhong, it is ugly, but there is no more ugly girl in Jiangnan.
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Lu Su had been paying attention to the dragon tiger fight
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It’s actually running faster than the ceiling of the heart, and it’s blowing itself up
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07 error: running too fast and heart rate too fast
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05
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The autumn and winter is coming, so don’t lie down and play with your mobile phone to grow meat quietly
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The impact will be transmitted up the calf to the knee joint, which is easy to cause knee injury
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Every step at your feet will bring exercise effect
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Kong Ming, I’ll sing a poem
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The force on the knee increases, which is easy to cause knee injury
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When landing, the knee joint will be unstable due to insufficient muscle strength
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If you don’t kill your head, how about asking for a crime?” Zhuge Liang calmly said with a smile: “there is no joke in the army
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Lean forward → fall down trend → lift your legs and run forward → lean forward
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The force on the knee during running is shown in the figure “F” is the force on the knee, “FX” and “FZ” are the forces decomposed into forces along the calf and forward forces
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The farther the running distance is, the heavier the body burden is, and the easier it is to get injured
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There are often romantic running scenes in TV series: boys and girls are enthusiastic, walking like flying, waving their arms freely However, in fact, excessive arm sway and swing will not only affect the running efficiency, but also increase the risk of low back pain
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Everyone should sweep the snow in front of his door, and never mind the frost on other people’s tiles
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Error demonstration, please don’t imitate 04 error: when running, lean back
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It’s not easy to borrow the force, and the force on the knee can’t be effectively buffered
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You can continue to complete one cycle after another, saving effort and persisting for a long time
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When they run left and right, they think they can burn more fat
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If you succeed, a cat is better than a tiger; if you fail, a phoenix is worse than a chicken.”
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Gravity will make the body fall forward
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Fellow monk: at a banquet, Zhou Yu said to Zhuge Liang, “Mr
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In order to improve the aerobic endurance of cardiovascular system, the heart rate must be kept in a normal range during exercise, which is generally 60% – 80% of the maximum heart rate
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Seeing that the governor of Zhou wanted to break out, he quickly explained that water was Xiang, and no water was Xiang
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Some amateur runners without professional training, high-intensity marathon is easy to wear out the knee, muscle strain
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Compared with the completion of a marathon, longer persistence and self-discipline are more important
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Mistake: arms swing too much
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Wrong demonstration, please don’t imitate this zigzag route, which will make the knee suffer an additional lateral force, and the ankle will also suffer a torsional force when turning, which will increase the force on the knee and ankle and increase the risk of injury
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Professional athletes in the turn, in order to reduce the impact of deceleration through, and turning radius as large as possible
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It is better for the first runner to improve the heart rate gradually
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