As long as you can hold your heart and jog for a winter March, your heart rate function will be improved.

If the body is coordinated up and down, the arm swing, leg lifting and landing are in the same rhythm, it means that when “breathing and exhaling”, the right foot will fall to the ground.

First, arrange your running time according to your own pace of life.

Internal and external echoes start with breathing and stride frequency to find rhythm.

Running should also adjust the intensity and training focus according to the changes of the four seasons, which is the rhythm of running according to the time.

He is tired and we are worried when we look at him – such running has no rhythm or disordered rhythm.

If you often go to Orson, you will certainly hear the team or running friends running past you say: “pay attention to the rhythm, don’t mess up the rhythm” “Oh, I didn’t run well today, the rhythm is out of order!” “Keep the rhythm and don’t get tired” and so on.

Think about it.

With such a relatively regular and rhythmic arrangement, you won’t worry about running every day.

Only with the core force, you can better coordinate up and down, swing your arms and lift your legs at one go.

In winter, everything is hidden in winter and the weather is cold.

In addition to the echo of breathing and gait frequency, the up-down coordination of the body is also required, that is, the rise and fall of the upper body – swing arm and the lower body – legs should also be coordinated and at the same rhythm.

When running, the core must be stable, that is, the back, shoulders, hips and hips can not shake left and right, the abdomen should be tightened, the spine and cervical spine should maintain a slightly forward inclined line, move the body forward, the legs are only the support point, and the arms are just like the pole of a boat.

The sense of rhythm not only refers to the sense of rhythm of the action during each running, but also reflected in the usual training arrangement and the “running in time” in the changes of the four seasons, that is, running with tension and relaxation.

You can let go and run fast appropriately..

2 Place the “Hoo” on your right foot and keep a small step and a fast step forward at a uniform speed for 3 Take the body forward with the core, not with the legs.

Only when you move forward gently, can you always love and stick to running.

Then go with the weather, run slower and practice your heart and lungs.

Put the “exhaling” on the right foot and repeat it over and over again.

When you run, your heart and lungs will be comfortable and you won’t feel tired.

With the breathing and step frequency, people can move forward easily at a uniform speed in one rhythm.

For internal and external coordination of the body, we should pay attention to the breathing rhythm and the coordination of the body up and down.

On the contrary, when running, his movements are stiff, uncoordinated up and down, wheezing and panting, fast and slow.

1.

If you run like clouds and water, you will not be tired, but also be pleasing to the eyes and become a scenery in the eyes of others.

Take the rhythm of “breathing and exhaling” or “breathing and exhaling” as an example.

According to your physical ability and time, determine whether to “run for a rest” (run once every other day), or “run for two rest” (run for two days and rest for one day).

Both the body and the road are relatively “hard”.

According to this running method, the “fast” passing line of fast step frequency is 180.

In spring, all things grow.

The first draft of “running · track” emphasizes the running method of small stride and fast step frequency.

So, what is running rhythm? How to run out of rhythm? What needs attention? The breathing is smooth, the steps echo with the breathing, the whole body is coordinated up and down, the pace is stable, keep moving at a relatively uniform speed, and when running, the inside and outside of the whole body and up and down are like clouds and flowing water, especially smooth.

The up-down coordination calls the core to run with rhythm.

It should be noted that “exhaling” should be done as an action.

There is a good rhythm.

When your right foot lands on the ground, exhale with a big mouth, and the inner (breathing) and outer (step frequency) echo each other.

The steps will not be disordered, and you can always keep the rhythm of “inhaling and exhaling” or “inhaling and exhaling” forward.

Spring, summer, autumn harvest and winter storage.

As we said before, the core is the main trunk part of the body, including abdomen, back, hip and crotch.

At the same time, the advantage of big breath is that when you exhale more waste gas, you can easily breathe in more oxygen.

Practice step frequency rhythm with the breathing mode of “breathing and breathing” or “breathing and breathing”.

With the core force, swing your arms back and forth, lift your legs alternately and land on the ground.

This is the rhythm.

The whole action will be done in one go, forming a thrust and pushing itself forward.

4 In spring, summer, autumn harvest and winter storage, running should also be adjusted according to the changes of four seasons.

This is the rhythm of running.

A simple training method is that beginners can use the breathing mode of “breathing (half beat) breathing (half beat) breathing (half beat) exhaling (one beat)” or “breathing (one beat) – exhaling (one beat)” to practice the gait frequency.

To echo inside (breathing) and outside (stride frequency), use breathing to “find” stride frequency, cooperate with each other, and step on the point regularly is the key to find your own running rhythm.

This means that beginners can use breathing to find a pace of 180 to find rhythm.

running sling bag

According to the rhythm of “breathing, inhaling and exhaling” or “breathing exhaling”, keep a small step and fast step forward at a uniform speed.

At the same time, the left leg will be raised, the right arm will move forward and the left arm will push back.

How do beginners find rhythm in running? From the practical experience of me and my surrounding partners, breathing and stride frequency are very important.

Running is also a running rhythm, which puts running in the concept of time and space.

Secondly, the four seasons are different.

What we should pay attention to is that we must use the core to bring legs and arms.

Like activities such as boat trackers pulling boats and dancers dancing, rhythmic running is not only not tired, but also relaxed and pleasant.

Winter March is the best time to practice heart and lung.

At the beginning of training, you may feel tired because of the fast pace, so you must remember that it is a small stride.

Yes, running should be rhythmic, and the running state must be rhythmic.

Are all the runners we’ve seen that run well? He ran easily and we enjoyed it.

When it’s time to rest and run happily, running has become a pleasant thing.