4
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Click on the official account and join the running circle
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3
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5
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Breathing must be deep, long and slow, with nose sucking and Mouth Spitting; The thighs should be raised slightly during running
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For the purpose of weight loss and fitness, the running time should not be less than 20 minutes, and the speed should be slower to maintain uniform breathing
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Control constant speed running
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If you insist on running for a month, some people’s curves will become tighter, that is, the lines will be beautiful, but their weight will not necessarily decrease
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I hope you can use them in the process of running
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Generally, if you insist on running for more than ten days, the whole person will feel refreshed
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There is a simple criterion for judging the running speed, that is, there is a sense of sweating when running
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At the same time, the body is not out of breath
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Before aerobic exercise, fully adjust the potential heat energy of the body to the ready state, which is conducive to the adjustment of functions in the body, stimulate exercise hormones in the body, promote nerve cells in the learning area of the brain, and improve memory to a certain extent
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This can be done according to their own habits
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The official account is that the content source is open to the Internet and WeChat public
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We are neutral in our opinions, only share the reference and communication of runners.
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Take away the habitual deliberate arm swing, relax your arms as much as possible, and let your arms swing naturally and bend naturally
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You should relax and run
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Running time and speed if you want to lose weight, the best time for each run is 30-60 minutes
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2
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Relax your arms, run and lose weight
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Doing relaxation exercise has several advantages
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In order to achieve the effect of running weight loss, you can use the correct constant speed running method
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Carbohydrates can accelerate the recovery of the body, enhance the body’s immunity, and prevent the body from continuing to decompose proteins and antibodies
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The running speed should not be too fast (of course not too slow)
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This will greatly enhance the weight loss effect without causing other effects on the body
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However, most people land on the heel first and then roll from the heel to the sole of the foot, which can reduce the damage of running to the ankle joint; Remember not to put the center of gravity too forward and swing your hands freely
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When the time reaches and the heart rate reaches, you can
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Too little time can not achieve the effect of burning fat
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First, let the body gradually transition to a calm state; Secondly, it can relax the leg muscles and prevent the legs from becoming thicker by pulling tendons or patting the legs
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The speed of about 6-7km / h is the most reasonable, which can fully combine fat with oxygen and burn
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I wish you thinner and healthier as you run
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People who run for a year will be very different from those who have not run
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This state is the best
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Return to the room after the body temperature and heart rate basically return to normal
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2、 Running is the best time to lose weight
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Running is a good choice to exercise and a good way to lose weight, but running to lose weight is to master the “routine” and run blindly, which is not obvious to help lose weight
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It’s easy to get sore legs after running
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The correct way is to relax after running
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3、 Correct running weight loss method 1
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Today I’ll introduce you some tips for running to lose weight
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In this way, you will run more relaxed and comfortable, and you will complete the weight loss plan without feeling hard
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You can bring some snacks, bananas or sports drinks with high osmotic pressure
Relax after running
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Too long time will cause muscle fatigue, which is not conducive to health
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Constant speed running can maintain smooth breathing and normal heat consumption in the body
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4、 What to eat after running? Supplement water and certain carbohydrates within one hour after running
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It feels very uncomfortable
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Well, the above are the four precautions about running to lose weight
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After a lot of exercise, you can prepare a dinner rich in protein and low fat
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Protein food can help runners repair muscle, hemoglobin and improve immune ability
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If you want to achieve the purpose of losing weight, it is best to exercise 40 minutes to 1 hour each time ， How many kilometers you run depends on your own physical state
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After jogging, you should do some relaxation activities, such as jogging, bouncing legs, squatting, turning your waist, expanding your chest, etc
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Being thin is a slow process
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Let’s have a look! 1、 The correct posture of running to lose weight is whether to land on the heel or toe during running
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Be prepared before running
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