Downhill when you gallop down the slope, you need strong enough hip muscles to help Absorb impact and counteract forward momentum
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You can supplement protein and repair muscle through diet after exercise
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Doesn’t it mean that running can enhance your physique? Why do I lose my muscles when I run? How can we solve this problem? Will running lose muscle? The topic of whether running will lose muscle has perplexed many people
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1
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No matter what age the runner is, few people try to exercise the muscles outside the legs
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Sprinters are muscular, while long-distance runners are thin
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If the core muscle group is not well exercised, the whole person will look out of shape no matter how other parts exercise
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Marathoners can’t lift heavy weights, and bodybuilders can’t run fast and far
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With the help of training the local movement of the core muscle group, in addition to reducing fat accumulation, it can also strengthen the muscle endurance of the core muscle group, help the core muscle group more effectively support the upper body and achieve the purpose of improving posture
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Some people will say that running will lose muscle because running will consume protein, and the main material constituting muscle is protein, so running will lose muscle
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Uphill hip muscles and lower abdominal muscles support the pelvis, which connects the leg muscles required for uphill
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Core muscle group training the so-called core muscle group refers to the important muscle group, transverse abdominal muscle, pelvic floor muscle group and lower back muscle located in the front and back of the abdomen around the body and responsible for protecting the stability of the spine
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In fact, our muscles are very important if we want to get the best exercise effect! Strong muscles can absorb more impact, protect our bones, ligaments, meridians and avoid physical injury
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Some time ago, a runner asked Xiaobian: “I will keep running every day, but my body is getting weaker and weaker, and I even feel that the muscles in my body are decreasing!” It’s really uncomfortable
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Some people will say, “you see, marathon runners are so thin, it shows that their muscles are not developed!” Indeed, if we put sprinters and long-distance runners together, the body differences between the two types of people will come out
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So, does running really lose muscle? Marathon runners do look thin, but they are not really thin
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Accelerate when you increase the stride or speed up the stride frequency to accelerate, you need the lower abdominal muscles (including transverse abdominal muscle, rectus abdominis muscle and lower back muscle) to work for you
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Downhill will bring you the enjoyment of speed, but if your core muscles do not have enough strength to control your movements, your quadriceps and knee will bear additional weight, which may lead to fatigue, pain and even injury
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Even if you really consume a certain amount of protein, that is, you consume a certain amount of muscle
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After this process, the muscle will become stronger and developed! This also explains why we have a great muscle response after the first run, and when we run again, the muscle response will be significantly reduced
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It is red under the microscope, so slow muscle fiber is also called red muscle fiber, while fast muscle fiber is characterized by relatively developed muscle volume and white under the microscope, so it is also called white muscle fiber
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After years of training, marathon athletes have formed the characteristics of thin, long and thin muscle fibers, that is, the proportion of slow muscle fibers is high and the proportion of fast muscle fibers is low
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When you step out of the leg forward, the hip flexors, such as the rectus femoris, pull the pelvis upward
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The stronger and more stable these muscles are, the more strength and speed you can get when you pedal
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In other words, being engaged in long-distance running for a long time will promote the transformation of body muscle fibers from fast muscle fibers to slow muscle fibers, and finally form a slender muscle type suitable for long-distance running; Long term strength training will effectively develop fast muscle fibers, which shows that the muscle volume is relatively hypertrophy
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The blood circulation of the human body mainly depends on the contraction of the heart to transport blood to all parts of the body
Especially the legs and feet far from our heart
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Therefore, it is of no practical significance to compare the muscle types of different movements
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Scientists have found that if you don’t have a strong core, you can’t run your best
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Because through horse running, your muscles are stimulated and strengthened
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However, in daily training, regularly arranging a series of simple upper body strength exercises will effectively improve the trainer’s running ability
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Does that make sense? During exercise, the main energy supply materials are sugar and fat, and the proportion of protein energy supply is very small
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Running forms a specific muscle type
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When you step on the ground, you need hip muscles and keys behind your legs
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Many people who advocate strength training will also say less running, because running more will lose muscles
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If the core muscles are strong enough, the legs will have a smooth plane to use force, so as to achieve more powerful climbing
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Only in long-term and high-intensity exercise will a small amount of protein be consumed, which is one of them
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When our muscles are more developed, the muscle contraction will be more powerful, which will better promote the blood circulation of the body and make the blood in the vein flow back to the heart
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All Pilates’ movement power comes from this body center
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They are thin for two reasons: their fat content is very low, and fat is a great burden for long-term running
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Only a lower percentage of body fat and a lighter weight can gain an advantage in running
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※ Slow muscle fiber is not good at muscle volume, but is characterized by high capillary density in muscle
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