If you want to achieve good weight loss effect through running, you must join strength training, supplemented by scientific diet

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So do something to maintain your muscles during weight loss! Gravity training allows you to lose fat and increase muscle at the same time

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The arms naturally bend above the waist line and below the chest, and swing back and forth instead of left and right

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Strength training generally requires the aid of equipment, usually dumbbell, barbell based

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In addition, warm-up can make muscles, tendons, ligaments maintain good ductility and flexibility, so as to prevent you from injury during exercise

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If you want to avoid frightening sports injuries, all kinds of stretching is indispensable

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Can also increase the flexibility of the body, improve coordination, beautify muscle lines

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Many friends always think that running every day can definitely get a good figure! Really? In fact, the truth is not so simple! There are three factors that affect the perfect figure: skeleton, muscle and fat

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The maximum heart rate formula: male = 220 – age, female = 226 – age

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Muscle training will make you lose weight and get twice the result with half the effort! Because more muscle will help you burn fat faster

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Whether it is to lose weight or to keep fit, more and more friends like running

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Step before and after the warm-up run in place @ @ @ step after the warm-up run in place @ @ @ step up the leg @ @ @ step left and right of the warm-up run in place @ @ @ dynamic pull in front of the thigh @ @ @ dynamic pull in back of the thigh @ @ @ dynamic pull in gluteal muscle @ @ dynamic pull in gluteal muscle @ @ @ muscle activated lunge jump @ @ muscle activated open close squat jump @ @ 4

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If the landing point of each step is too far away, it is easier to damage the knee and ligament

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Although the speed is fast, it will overload triceps crus and make it easy to thicken

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Understand the running heart rate @ @ if you blindly pursue running speed, it is also a way to lose weight in running In fact, the faster the speed, the better the effect

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The recommended stride for novice runners is less than 1 meter

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Mastering the correct running posture ﹣ running seems simple, but it’s very particular

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If your running posture is wrong from head to foot, it will not lose weight, but will bring unnecessary damage to your body

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If you want to build a strong body, you must increase the specific gravity of your muscles and reduce the body fat ratio

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What’s more, if you only focus on weight loss, and crazy running and dieting, you will lose weight as well as muscles! Even become shriveled slender body, meat are loose, the body is not very good-looking

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Let’s see if your running posture is right! When running, relax the shoulders, straighten the back, face the head straight ahead, do not lean forward, so that the head, neck and spine are in an upright line

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Here is a guide for you to warm up before running

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Even if they can tolerate such low-density aerobic exercise as jogging for an hour every day, and only eat a small amount of calories every day, they are likely to get fatter and fatter

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Clench not too hard, the muscles of the arms should not be too tight, to maintain a comfortable state

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Just like warming up before running, stretching after running is also crucial

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The running method of landing on the back sole first can effectively avoid the situation of small thick legs, because the way of landing on the front sole first during running will cause eccentric contraction of triceps crus

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Stretching after running is very important

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On the basis of maintaining the fat burning heart rate, the longer the running time, the better the fat burning effect

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It is necessary to warm up before running

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We must ensure balanced nutrition and regular diet, and pay attention to reducing the intake of lipids

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When you go on a diet for a period of time, your body’s calorie intake will be too low for a long time, so that although you will lose weight, your metabolic rate will become lower and lower, to prevent you from losing energy – your body starts the survival mechanism

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If you don’t stretch after running, the muscles will become stiff, and the lactic acid can’t be decomposed immediately, which will affect your future running training, and people will be more tired

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Stretching after running can accelerate the relaxation of muscles, protect ligaments and promote blood circulation

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However, although people have deeply rooted in the concept of warming up before exercise, they often ignore the stretching after exercise, which is as important as warming up

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The body has a basal metabolic rate (BMR)

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Proper warming up before running can gradually improve the excitability of nerve center and cardiopulmonary function, wake up your exercise state, and make you enter the fat burning mode faster

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Many friends want to lose weight by running and dieting

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The advantage of strength training is that it can stimulate muscles, increase muscle content and consume fat

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You can do it for 5-10 minutes before running

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It is suggested that weight-loss people should go running immediately after 30-60 minutes of strength training, and ensure that the heart rate is above 120 times per minute when running, and the time should be 45-60 minutes

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In terms of diet, it is unscientific to eat too much or too little

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We can’t change the height and the skeleton, but we can change the muscle to fat ratio in your body

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Don’t be lazy! In situ warm-up run each action 20 seconds, muscle dynamic traction each action 12 times, muscle activation each group 15 seconds; each action can do a group, before running warm-up total time control in 5-8 minutes or so

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It can relieve muscle strain, relax fascia, accelerate muscle recovery, avoid sports injury, and make it easier to put into the next run

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The key parts can be placed in the thigh, hip, shoulder and arm where muscles are easy to ache

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The best heart rate for fat burning during running is 60% – 75% of the maximum heart rate

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However, after running, the situation is quite different

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Therefore, it is necessary to stretch properly after running

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If you want to ensure your running effect, it is more professional to know your heart rate

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Don’t forget to stretch after running

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Stretch with support in the back of thigh group, stretch without support in the back of thigh group, stretch with support in the front of thigh group, stretch without support in the front of thigh group, stretch in the lower leg, stretch in the lower leg, stretch in the gluteal muscle, stretch in the gluteal muscle, stretch in the front of hip, stretch in the iliotibial band outside thigh, stretch in the inner thigh, stretch in the dorsal muscle, stretch in the shoulder, master scientific training methods and control the movement map Calorie intake and heart rate, with the right running posture, in exchange for better yourself, come on, let good body meet on the track! –

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