Running in place, you will find it much easier.
The simplest way is to train your abdominal breathing ability.
When you start running, you must jog.
Finally, to sum up, running is suitable for most people.
If we want to know the intensity, we should calculate it with our heart rate; Easy heart rate of fat reducing running: (220 age ‘- static heart rate) x (59%-74%) + static heart rate.
He said with a smile that he is a square.
What I want to tell you is that the most important thing in breathing is the participation ability of diaphragm.
They can all do it, because in the past, we humans survived only because we had strong running ability and excellent endurance, and finally chased the beast until it couldn’t run.
It’s true that the more you run, the more tired you are, but someone told you to breathe in two steps, and so on.
It’s enough to learn to take off running (strength, yoga, etc.) 3-5 times a week.
You live 211 diet (every meal; 2 fists ð Vegetables, 1 palm ð Big palm protein, 1 fist ð 3- the correct breathing method in running.
Even a 70 year old uncle started running from scratch and practiced for a year.
Find a suitable heart rate range for yourself.
If you bite your teeth and wear a mask of pain when you start running, you must have run wrong.
I can’t breathe.
Because he is very fat, his waist is 3 feet 2, and his pants are 3 feet 2 long.
It is recommended to practice several times before going to bed every night.
2- how can I lose fat by running? Some people lose 10 jin, 20 jin and 40 Jin by running, but you may find that you haven’t lost one jin or gained two Jin after running for 3 months.
Good habits need 21 days to develop.
Otherwise, if you exercise too much and don’t recover, your body will get worse and worse, and your face will look old.
The more you run, the more you want to run, the better your figure is.
There is also a friend I know.
But if you try and close your jaw, it feels like a rope lifting you up.
Therefore, the intensity of running is very important.
4 – what is the correct running posture? Some of the running postures are very tired, and the legs are getting thicker and thicker.
Now he can easily run 10 kilometers.
Reduce bifurcations, have higher oxygen carrying capacity during running, and run farther.
Why? At ordinary times, the blood is in the internal organs and during warm-up, the blood can enter your muscles to make the muscles more elastic and help the bones share the pressure, so the warm-up must be done.) our Gudong software has a warm-up five minutes before running, and you can follow it after running.
I want to teach you a special simple point to remember, that is, when running, people should be straight, tighten the core Never have a hunchback (we can try to run with a hunchback in place and the buttocks pouting back.
He ran from scratch.
Another point is to eat enough to lose weight, especially protein food can make your muscles fully replenished, but many people eat high sugar and oil, so that your muscles cannot be fully replenished.
Why is this? A key point is that jogging and aerobic running can consume fat, while fast running consumes sugar.
The more he runs, the lighter his weight is, the more energetic his feet are, and the younger he runs.
Can you run if you are heavy and old? I tell you, I’ve met all the runners I’ve met.
(our Gudong software has 8 minutes of stretching after running, and you can do it after running.) 8- don’t run every day, learn to run and rest.
In fact, they will get better and better with strength training and habits.
it is said that; Running doesn’t change much in a day.
Some people just run twice and get injured because they don’t warm up.
Remember: rest is a very important part of training.
When you jog, the corners of your mouth can show a smile, right ðĪŠ Many marathons run so far with a smile on their face.
If you stick to it for a year, you will see great changes…
Eight ways to run no matter how far away you are, you can run easily and lazily.
Therefore, static stretching should be done after running, and many people don’t stretch after running.
If you stick to it for 100 days, you will fall in love with running.
Finally, he not only completed the marathon, but also successfully lost more than 40 kilograms.
But now, some people have no strength because of long-term work, sitting hips and big legs.
If you pull the rubber band up, your abdomen and hips will naturally tighten, and the risk of injury will be relatively reduced when running.) 5- how to warm up correctly? Warm up is very important.
What you consume quickly beyond the aerobic range is sugar, which makes you hungry easily.
Over time, the muscles will be as stiff as a piece of wood, unable to share your bone pressure, and will be injured for a long time.
Don’t run every day.
In this way, they will have knee pain when running.
You will feel great pressure on your knees and calves.
Why? People are like a rubber band.
6 – the importance of jogging at first.
Abdominal breathing can really help you improve your running ability.
Why does someone run 5 kilometers, 10 kilometers and 20 kilometers easily, but you can’t breathe or get tired after running a few hundred meters? Some people lose dozens of kilograms when running, but you lose two kilograms when running ðã 1.
(remember, ha: you must jog at first with wechat on your face) 7- what is stretching after running? The same is to prevent injury ðĪ Someone asked what not to do before running? Because it is a dynamic warm-up before running, and static stretching for 20-30 seconds will reduce your sports performance.
If you can master the correct method, you can run more easily, thinner and healthier.