All day is trapped in the computer and the conference table you, the swimming ring, belly, and even layers of buildings are out of breath .Not always time to exercise, in fact, everything is an excuse .Steel is the most simple weight loss exercise, not It takes a lot of money, you do not need to do a lot of preparation, you do not need special field and equipment, but as long as you run through the night, you will understand that running is not the simplest sport because you have to challenge yourself !
Wake your feet
Once well-known running instructor training so that players run barefoot on the lawn, which is to enable players to better grasp the foot and the ground contact with the way barefoot, the plantar muscles and meridians will rub with the ground and through the nerve transmission stimulus Civil war organs and cerebral cortex, so that the mood, the body also get exercise, get rid of shoes, barefoot on the floor or go up in the grass on the joy it!
1, ready to run
Do you have to know your own physical condition before starting to plan a running program, such as whether it is overweight or not? Are there any illnesses? What is the amount of exercise on a regular basis? Running is a step-by-step exercise and you can take it easy at first For example, the first day runs for 9 minutes, the next day runs for 8 minutes for 2 minutes, and after two weeks, you find that you are fully adapted to take 5 minutes for 5 minutes Exercise intensity. This took the first step.
Four things you need to know before running
In fact, if you want to run, you do not have to mind your score from the beginning. Running can not be quick, down to earth Step by step in order to pave the way for your night run, adhere to the 3P principle (Patience patience, Planning and Progressive Progression), get even a little bit of satisfaction from beyond the past self, is the result. : Perseverance, non-chaotic rhythm. 'Let the inertia of the wheel rotate at a certain speed accurately' is the key to running, but also the beginning of your weight-loss.
2, goal setting
Running is not easy to see results, whether it is to maintain the distance or weight lost, so the establishment of a reasonable goal is very important.
Set long-term goals: for example, want to run another 120 kilometers every month after six months, minus 10 kilograms of body weight. The target distance or time to write down on the desktop or mobile phone screensaver, remind myself every day.
Decomposition of long-term goals: The goal is decomposed into progressive small goals that combine their own situation to start 1 km per day.
Adjust the target: According to the actual situation after exercise, you can increase or decrease the amount of exercise, but the overall goal should be to remain unchanged.
tips: to help you run faster and longer
Forget the distance: in the phone with a software to automatically record the running distance, so you do not have to run when running distance or time to calculate, you know, quality is more important than quantity.
Mixed rhythm: Long-distance running aerobics, while racing is anaerobic exercise, through the speed of change, the length of the combination, so that your running process to become happier.
Squat afterburner: warm-up exercise by adding 20 squats, can increase the strength of your hips, knees and ankles, not only for your running force, but also to prevent injuries, and firm buttocks meat, help Alice Buttocks.
3, auxiliary measures
Equip: Armed yourself with professional equipment: Quick-drying clothing, protective jackets, high-tech running shoes, especially night running gear with reflective strips that make your running more comfortable and safer.
Strength training: in the warm-up before joining a certain amount of strength training, exercise your core strength, so that you can be more insistent.
Music: Studies by Brunel University find that music can divert your attention away from running tired. Rhythmic music such as misunderstandings and rock can provide the most effective boost, of course, choosing any of your favorite music Can help you keep running.
Partner: Many people will say that running is a relatively solitary workout, but finding a running companion will give you more motivation to run.
4, eat good run
Eat 1.5 hours before running and if you run in the late afternoon, you can have an apple, a whole-grain bread or a box of yoghurt for tea time, enough to keep you running for 45 minutes without feeling hungry.
Running consumes a variety of body energy, after running, mixed with fruit juice, skim milk or yogurt, plus a little honey and oat milkshake is a perfect balance.
Many people say after eating more run.However, according to research data, we 2 to 3 times a week less than 30 minutes of running as a benchmark, if you want to run to lose weight, you can not because the base of the following exercise to their own plus If you want to run more than the baseline, you can eat a bit.
2 hours before running, at least need to drink 500 ml of water, running process, depending on the amount of weather and sweating every half an hour drink 400 to 700 ml to protect themselves from dehydration, energy-based sports drinks is also a good choice.
Improve the score 6 steps to lose weight
1, the proper use of treadmills
The haze days down, the indoor treadmill is a good training helper. The trick is that you want to try to simulate outdoor road conditions with treadmills, indoor wind and unlike the changing terrain, so running on a treadmill heart rate slower than outdoor , And treadmill crawler virtually move your legs forward, running on a flat treadmill is equivalent to the outdoor downhill, so, in order to protect the amount of exercise, the treadmill slightly a little slope, to simulate the case of running outdoors, It is also good for your practice rhythm.
2, gradually increase the amount of law
Running the same every week can get you out of sports passion, your body functions to adapt quickly, and start silently saving energy, which means you have a hard time boosting speed or consuming more energy. Better, you have to force your body to move even more, running 1km last week, running 2km this week, running 12 minutes last week and running 15 minutes this week, and you have to learn to give you regularity Or, add 1 to 4 minutes of sprint in the middle of your long distance run.
3, the core exercise effect
Clever runners know the role of a core workout. A person's waist and abdomen core is the motivation for long-distance running, and the core is powerful enough to effectively prevent it from getting rid of and reducing the risk of injury. Running has great nutrition for the spine and your core strength The stronger you take, the less vibrations you bring to your spine. Balance board, yoga balls are a good choice. The easy core exercise is: If you feel the center of gravity is very steady, then close your eyes and insist 30 seconds, then change the edge.
4, weekly strength training instead of 1 to 2 running plans
Efficient running training does not mean that you run every day.Studies show that mixed training can improve your running performance more effectively, improve your patience and help you to practice it once or twice a week Muscle, and thus improve your running performance. Your steady pace can also be copied in the pool, spinning or elliptical machine. Weightlifting and other equipment to enhance your joints and muscles are also very effective, but need to be under the guidance of professional coaches , To prevent strain.
5, high leg and kick to let you run faster
In addition to the normal running position, fast-raising and kick-back runs can be breathless, but at the same time can train your reaction nerves and muscle strength, increase your leg lift speed and improve your running speed Speed, beautify the body lines, at the same time, excess fat is slowly disappearing!
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