Main points of running movement – keep upright from the neck down to the abdomen, rather than lean forward (unless accelerating or climbing) or lean back, which is conducive to breathing, balance and stride.
The two arms should be in a ready starting position, one in front and one behind.
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3.2 Arm and hand.
Relax the shoulders properly and avoid chest.
What should I do if I can’t run for 15 minutes at the beginning? It can be combined with jogging and fast walking.
The body’s adaptive changes to long-term middle and long distance running can improve metabolism, reduce blood lipid and cholesterol levels.
Keep your eyes on the front.
Keep your torso upright at all times.
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Running is a simple and practical exercise method.
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This pair of eyes is a good rest.
In fact, no matter whether you set the distance or time as the goal of jogging, you can achieve the effect of physical health as long as you persevere, which is also the goal of most runners to put into jogging, so try to relax and enjoy running at the beginning stage.
How far is it right to start running? How much is it right to start running? Girls who just started running don’t have to put too much pressure on themselves.
Walk quickly when you are tired and continue to run when you recover.
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For girls who are new to jogging, it seems that there is no special pressure after 15 minutes.
Don’t lose a lot of clothes due to sweating, which may lead to colds.
After a 5-10 minute rest, drink light salt water or warm water, but avoid cold water or frozen drinks…
The elbow joint of the back swing arm should be raised as much as possible, and then the front swing should be relaxed.
In addition, the middle and long distance running will accelerate the blood circulation, so that the coronary artery has enough blood to supply the heart muscle, thus preventing various heart diseases.
Power extension – elbow lifting and arm swinging.
Open your legs back and forth, the same width as your shoulders, slowly press down the center of your body until your muscles are tense, and then relax and restore.
Generally, it’s OK to run 3km.
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Actively send the hips when swinging the legs forward, and pay attention to the rotation and relaxation of the hips when running.
You can straighten your legs, bend over and reach the toes with your hands, or use your feet to hold the steps, lean forward, or press your legs with a lunge.
Running essentials – keep your head and shoulders stable.
Heart: when running, the maximum oxygen uptake is increased, and the oxygen delivered to various organs of the body is greatly increased, the work quality of each organ is naturally greatly improved.
During and after running, pay attention to keeping warm.
As the action is accelerated, it will rise higher and higher.
Through the movement of lower limbs, it can promote venous blood flow back to the heart, and also prevent thrombosis in the vein.
15 minutes is suitable.
After running, you must stretch the leg ligaments (to prevent the calf muscles from lumping, stretch the muscle lines, and make the muscle lines slender).
Eyes: People who insist on long-distance running have about an hour to look straight into the distance every day.
How long to run at the beginning is suitable for the first week of running.
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However, when girls start running, they can also run according to their own feelings without setting time or distance goals for themselves, and go home to rest when they are tired.
Dynamic stretching – shrug.
Replenish water timely.
The trunk should not sway from side to side or fluctuate too much.
3.3 Trunk and hip.
So, how long is the right time to start running? How long to run at the beginning is suitable.
Dynamic stretching – lunge press.
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Lung and respiratory system: Long term middle and long distance running exercise can strengthen lung function and increase vital capacity – regular long distance running can develop lung respiratory muscles, increase the volume of air change each time, and enhance lung function.
Blood: With a strong cardiovascular system, the blood quality of runners is also better than that of ordinary people.
After the whole body is completely relaxed, do some waist, abdomen, legs and arms activities as far as possible.
After running, the whole body can be moved up and down, and each part of the body should be slowly relaxed.
For those who just run, the time should not be too long.
Unless the road is uneven, don’t look forward.
Keeping running can help your body lose a lot of extra fat.
The benefits of running for the elderly: 1.
Follow the step-by-step running method.
There are many ways to stretch the leg ligaments.
The shoulders should be relaxed and drooped, and then should be lifted as far as possible, stay for a while, and repeat after restoration.
Don’t stop immediately after running.
The fingers, wrists and arms should be relaxed, and the elbow angle is about 90 degrees.
Keep your head straight ahead.
What are the correct ways to run 3.1, head and shoulders.
Long term persistence will greatly improve the discomfort of cervical and shoulder.
Notes after running: 1.
Neck, shoulder, spine: People who often sit in front of the computer have more or less cervical and shoulder problems.
Don’t worry.
Correct running posture requires a straight and relaxed back.
When you can finish 5k, you can challenge not to walk as fast as possible.
It is recommended to walk for several hundred meters after running.
They are used to running for 15 minutes, and then they can add more running time step by step.
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Main points of running action – the arm swing should be a forward and backward movement with the shoulder as the axis, and the range of left and right movements should not exceed the midline of the body.
When you finished your 5K run without stopping, congratulations, you have become an entry-level runner.