However, although people have deeply rooted in the concept of pre exercise warm-up, post exercise stretching, which is as important as warm-up, is often ignored.
It can relieve muscle strain, relax fascia, accelerate muscle recovery, avoid sports injury, and better put into the next run.
Maximum heart rate formula: male = 220 age, female = 226 age.
It can also increase the flexibility of the body, improve coordination and beautify muscle lines.
Rear thigh with support stretching ▼ rear thigh without support stretching ▼ front thigh with support stretching ▼ front thigh without support stretching ▼ lower leg stretching ▼ lower leg stretching ▼ gluteal muscle stretching ▼ hip front stretching ▼ iliotibial band stretching outside thigh ▼ inner thigh stretching ▼ back muscle stretching ▼ shoulder stretching ▼ master scientific training methods and control heat intake and heart rate, With the right running posture, in exchange for better yourself, come on, let the good figure meet on the track! -.
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On the basis of maintaining the heart rate for burning fat, the longer the running time, the better the effect of burning fat.
The recommended stride for novice runners is within 1 meter.
Cushion steps before and after warm-up run in place ▼ cushion step height lifting of warm-up run in place ▼ left and right cushion steps of warm-up run in place ▼ dynamic traction at the front of thigh ▼ dynamic traction at the back of thigh ▼ dynamic traction of gluteal muscle ▼ bow and arrow jump with muscle activation ▼ open and close squat jump with muscle activation ▼ 4.
It is suggested that dieters should go running immediately after 30-60 minutes of strength training, and ensure that the heart rate is more than 120 times per minute, and the time should be 45-60 minutes.
Stretching after running is very important.
If you want to avoid frightening sports injuries, all kinds of stretching are indispensable.
The following is the super full pre run warm-up guide brought by Xiaobian.
As with warm-up before running, stretching after running is also important.
Master the correct running posture Running seems simple, but it’s actually very particular.
Although the speed is increased quickly, it will overload the triceps of the lower leg and make the lower leg thicker.
Just keep a comfortable state.
In terms of diet, it is unscientific to eat too much or too little.
Just running can’t get the body you want There are three factors that affect the perfect figure: skeleton, muscle and fat.
We must ensure balanced nutrition and dietary rules, and pay attention to reducing the intake of lipids.
Come and see if your running posture is right! When running, relax your shoulders, straighten your back, face your head directly in front, don’t lean forward, and keep your head, neck and spine in an upright straight line.
Many friends want to lose weight through running + dieting.
Whether it’s slimming or fitness, more and more friends like running.
Learn about running heart rate If you blindly pursue running speed, it is also a misunderstanding of running weight loss.
In addition, warm-up can maintain good ductility and flexibility of muscles, tendons and ligaments, so as to prevent you from being damaged during exercise.
In this way, although you will lose weight, your metabolic rate will become lower and lower to prevent you from losing energy – your body starts the survival mechanism.
In fact, running weight loss is not that the faster the speed, the better the effect.
Warm up before running Proper warm-up before running can gradually improve the excitability of the nerve center and cardiopulmonary function, wake up your exercise state, and let you enter the fat burning mode faster.
The key parts can be placed in the parts where muscles are prone to pain, such as thighs, hips, shoulders and arms.
You can follow it for 5-10 minutes before running.
Strength training generally needs the help of equipment, usually dumbbells and barbells.
Join strength training at the same time If you want to achieve good weight loss through running, you must join strength training and supplement it with a scientific diet.
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Besides, if you only focus on weight loss and go crazy running and dieting, you will lose both your muscles! It will even become a shriveled and slender figure.
Therefore, proper stretching must be carried out after running.
Swing back and forth instead of left and right.
However, after running, the situation is very different.
Don’t clench your fist too hard, and don’t stretch your arms too tightly.
If the landing point of each step is too far, it will be easier to damage the knee and ligament.
The body has a basal metabolic rate (BMR).
The best heart rate for burning fat during running is 60% – 75% of the maximum heart rate.
The arms are naturally bent above the waist line and below the chest.
The advantage of strength training is that it can produce necessary stimulation to muscles, increase muscle content and consume fat.
To ensure your running effect, it is more professional to understand your exercise heart rate.
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The meat is loose and the figure is not very good-looking.
When you go on a diet for a period of time, your body’s calorie intake is too low for a long time.
Don’t be lazy! In situ warm-up run for 20 seconds, muscle dynamic traction for 12 times, muscle activation for 15 seconds in each group; Each of the above actions can be done in one group, and the total warm-up time before running is controlled at about 5-8 minutes.
The running method of landing on the back foot first can effectively avoid the situation of small thick legs, because the way of landing on the front foot first during running will make the triceps of the lower leg produce centrifugal contraction.
Even if they can tolerate low-density aerobic exercise such as jogging for an hour every day, and resist hunger every day and eat only a small amount of calories, they are likely to make themselves fatter and fatter.
Don’t forget to stretch after running Stretching after running can accelerate the relaxation of muscles, protect ligaments and promote blood circulation.
If your running posture is from head to foot, you won’t lose weight, but will bring unnecessary harm to your body.
Training muscles will make you lose weight with half the effort! Because more muscle will help you burn fat faster.
If you want a strong body, you must increase your muscle proportion and reduce your body fat ratio.
Many friends have always believed that running every day will be able to get a good figure! Really? In fact, the truth is not so simple! 1.
If you don’t stretch after running, the muscles will become stiff and the lactic acid produced can’t be decomposed immediately, which will affect your future running training and make people more tired.
We can’t change the height and skeleton, but we can change the proportion of muscle and fat in your body.
So during running and weight loss, be sure to do something to maintain your muscles! Gravity training allows you to lose fat and increase muscle at the same time.
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