Without sprint, even if you run for a long time and more, you can’t improve your physical quality.
When the accelerated running speed reaches the jogging speed, keep running at this speed for ten minutes, then slow down to the starting speed and start again.
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Warm up exercise should be done for any physical exercise.
It is a high-intensity exercise of cardiopulmonary function.
If the previous running is compared to 4G, then cyclic variable speed running is 5g.
Aerobic jogging, although it consumes fat, but it also consumes muscle.
The best way to run is cycling.
Cyclic variable speed running is an innovative running method.
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Jogging is used to consume fat and improve cardiopulmonary function, but the exercise effect of jogging is relatively single and not comprehensive.
The purpose is to move the ankle and calf muscles, and then do more than a dozen semi squat movements.
That’s all for the warm-up.
This cycle is called cyclic variable speed running.
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3、 Speed up running.
The running distance is 150 meters.
It can push human immunity to the highest level.
It is not only aerobic exercise, but also anaerobic exercise, It includes all the advantages of running and avoids the negative effects of a single long jog.
It was run by James, a famous coach in China Created by Yang Zhen.
Cyclic variable speed running is carried out in the process of running, which not only exercises speed and explosive power, but also exercises endurance and cardiopulmonary function, that is, reduces fat and grows muscles.
People generally use jogging when running.
The distance of slow down running is 200 meters, and the speed has been reduced to the starting speed.
This action is mainly to move the knee and thigh muscles, and finally do more than a dozen Hula circle rotations.
Running is one of the commonly used exercise methods.
At present, this running method is popular all over the world, so how to do cyclic variable speed running? The following are introduced one by one: first, warm-up exercise.
4、 Sprint running, sprint running should be carried out at the maximum speed.
Only when you reach the mountain peak can you dominate the world This is the highest level of running.
When the sprint runs 150 meters, it starts to slow down slowly to slow down the heartbeat.
The purpose is to let the body have an adaptation process.
Add it to the jogging speed and complete it within a distance of 20 meters.
The warm-up exercise of cyclic variable speed running is mainly to open the joints and muscles of the lower body, such as ankle, knee and hip.
It can exercise the explosive speed and strength well.
If jogging is compared to a hillside, sprint running is a mountain peak.
It is very suitable for both men and women, except for patients with heart disease and high blood pressure.
First rotate the ankle to the left and right, and then do more than a dozen tiptoe movements.
It makes up for the deficiency of long-time jogging.
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6、 When the speed is reduced to the starting speed, start the previous starting and accelerated running again.
This is an anaerobic exercise.
If cyclic variable speed running is adopted, this phenomenon can be completely avoided.
This action is to move the hip joint.
2、 Start, start slowly like a car.
5、 Slow down running.
Why? Because cyclic variable speed running integrates all the ways of running, including sprint, sprint, acceleration, deceleration and jogging.
Therefore, cyclic variable speed running is the most comprehensive and perfect way of running.
It is a new milestone in the history of running.
Run about 20 meters at a slow speed.
Speed up running should not be accelerated suddenly, but should be accelerated slowly.
This method of running will make you receive unexpected and amazing results.