Xiaobian specially arranges the bad running habits that are easy to develop among runners

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Of course, we fully affirm this behavior on the premise of good sleep

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The following is to recommend a set of core strength training moves, and gradually improve your core strength! Core strength training ▶ Upper abdomen exercise – abdominal roll (12-16 times, 2-3 groups) ▶ Lower abdomen exercise – supine leg lift (12-16 times, 2-3 groups) ▶ Exercise of quadratus muscle in front of trunk – abdominal roll (12-16 times, 2-3 groups) ▶ Muscle exercises on both sides of trunk – lie on the side with legs bent (12-16 times, 2-3 groups) ▶ Trunk rear muscle exercise – prone push up (12 ~ 16 times, 2 ~ 3 groups) core stability training ▶ Side bridge (30-60 seconds, 2-3 groups) ▶ Plate support (30 ~ 60 seconds, 2 ~ 3 groups) ▶ Hip bridge (30 ~ 60 seconds, 2 ~ 3 groups) special core training ▶ Alternate leg flexion with plate support (12-16 times, 2-3 groups) ▶ Hip bridge heel lift (12 ~ 16 times, 2 ~ 3 groups) to continue to practice, in order to improve our core strength, so as to improve the body posture problems in sprint, reduce useless physical activities, improve sprint ability! Sharpening the knife and avoiding these bad running habits can make us better and healthier after running! –

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If they are trained properly, it is not difficult to lose weight

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Above this range, the body’s various mechanisms will tend to overwork, which will cause discomfort in all parts of the body, from injury to chronic disease and even loss of power

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Before, during and after running, you should replenish water in a small amount many times in time, otherwise you are prone to dehydration

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If you don’t do some stretching after running, it will cause great damage to muscles and destroy your running in the long run

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When they are tired, they sit down and have a rest immediately

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At this time, replenishing water can not replenish the water lost by the body

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Long term less sleep will also damage the running and affect the runners Immunity and exercise performance

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2

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Below this range, all functions of the human body will degenerate

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If you want to have a good figure, you need to develop correct eating habits, eat more food with strong sense of satiety and can meet the energy needs of running

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If a running activity is more than 1 hour, it is recommended not only to replenish water, but also to drink some salt water or sports functional drinks containing electrolytes

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Running blindly ignores strength training

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It will only make you feel thirsty and dehydrated more seriously

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Therefore, proper running rest can be relaxed by means of cross exercise, stretching massage, etc., and then running can be carried out after the body is comfortable

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If the runners get up early and go to bed late, there will be lack of sleep, which will make the body very tired

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It’s best to follow the principle of “training volume increases by 10% per week on average”

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4

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Never stretch after running stretching after running can help muscles relax, make muscle arrangement return to the starting state, and prevent injuries

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Running too fast, too many things have degrees, running is the same, if blindly greedy fast, it will be counterproductive, proper running rest is also for better exercise, accumulation of physical strength, recovery of body fatigue

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Especially if you want to lose weight by running, lack of sleep will make running futile

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If your core is weak, you may have to drag your feet at the end of the run, exhausted and putting too much pressure on your hips, knees and feet

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And sleep, and the body will repair the damaged tissue

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When your goal is to move your body forward, you have to have enough strength to maintain stability

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It will no longer damage your body and body! 1

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However, these energy foods are high in sugar and calories, and even an energy gel will be more than the calories you burn during running, which is a bit more than the gain

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If the runners are just short and medium distance daily sports, there is no need to supplement

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It is suggested that the correct way is to cool down first, such as fast walking, stretching exercises after strength training and so on

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Running is easy to make people feel hungry

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Regular stretching will restore the elasticity of the muscles after exercise, lengthen them well, improve the flexibility of the body, decrease the flexibility, and improve the stretch and flexibility of running

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For example, if the core strength is not enough, most of the weight of running will be borne by the knee

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Originally, because of rhythmic contraction of the muscles, the blood stored in the muscle circulation can not flow back to the heart through muscle contraction

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5

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Therefore, runners with insufficient strength are most likely to be injured

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In this way, not only sweat may be wasted, but also physical injury may be caused

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7

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Because we sleep too little, our bodies produce more hormones that make us feel hungry, and too few hormones that make us feel full

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In order to run without enough sleep, some runners get up at four or five o’clock in the morning and start running

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The rhythmic movement of the body suddenly stops

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The good effect of sports on human life and health is to play a role in a range

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Balance daily consumption and intake of calories, reasonable allocation of protein, sugar, vitamin intake ratio

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Energy stick and energy glue are mostly used to quickly supplement energy for runners in the race

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Don’t drink water only when you are thirsty, and don’t just replenish water

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Having a good sleep can make people stop eating

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Even if you keep your legs open and try to run, you can eat and drink too much and eat too many calories, which may make your body unchanged or even counterproductive

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With enough rest, our bones and muscles are ready for our running training

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A person’s body is a system composed of many muscles, tendons, ligaments and connective tissues

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However, although running seems simple, if you want to stick to it for a long time, you must understand some theoretical knowledge and don’t develop all kinds of bad running habits

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After running, many runners have a rest immediately

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When a runner is in the limit state of running, solid core muscles can help you maintain the right posture and run most efficiently, even when you feel very tired, and the running performance is far better than that of a runner without strength training

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Most of them appear in marathon events

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If you wait until you are thirsty before you stop to replenish water, in fact, the body has been in a mild dehydration state, so you feel thirsty

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As long as you run, eat energy bars

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Running is not taboo, overeating, do not think that as long as long as the long-term adherence to running, you can get a perfect figure

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For those runners who have to race the next day, sleep is particularly important, otherwise they will not be able to recover from the high load of training

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Running is one of the most natural, simple and widely applicable sports, whether it is for good body or for health, whether it is in the morning or at night, whether it is indoor or outdoor

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When you feel weak during running, some runners will choose to eat energy bars or energy gel

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3

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Cold body generally takes 5-10 minutes, so that the body smoothly through the dangerous period of adverse reactions, stretching can make the muscle arrangement back to the original state

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8

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As a result, the blood pressure decreases, and temporary cerebral ischemia occurs, causing panic, shortness of breath, dizziness, pale complexion, and even rest The symptoms include coma

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Don’t stop immediately after running

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