In recent years, jogging has gained more and more favor due to its great health benefits and low barriers to entry, and more and more girls wanting to lose weight use their jogging as their exercise mode. Jogging efficient fat, ran graceful stature.
① prepared in advance
1. Stretching before running is essential
No matter what type of exercise, warm-up is essential before exercise.For jogging, the most appropriate warm-up exercise than to do a body stretching exercises in jogging, the body's muscles will be constantly scaling Only by doing stretching exercise well in advance can we avoid straining and cramping during exercise, so we should stretch our muscles, whether our neck, our arms, our waist or our legs, before we relax our whole body muscles Start a formal exercise.
Sports underwear to be selected
Girls jogging must buy sports underwear. Compared to ordinary underwear, sports underwear with shockproof, breathable and other functions, not only to prevent sagging breasts, but also to better help the body dehumidification, deodorant. Here to share with you a few tips , To help you choose the right sports underwear.
▲ sports underwear also has size, there will be S, M, L, the selection of the appropriate size is very important.
▲ buy padded sports underwear, can reduce the impact of running to the chest.
▲ choose strong perspiration fabric, to avoid skin irritation.
▲ In general, different types of sports underwear for different types of exercise, if you do not know how to choose, giving priority to high-support type.
▲ select the best sports underwear shop first try, so that clerks help select the appropriate style.
▲ decided to buy before, try on jumping, swinging arms and trotting.If you find there is friction skin, shaking the state, also need to re-select.
3. Pick a good pair of running shoes
Have a good pair of running shoes, to protect our legs is also a great help.When running, the feet and the constant contact with the ground, the body, especially the legs, have a huge shock.While running shoes with flexibility and friction, To reduce the impact of running when running to reduce the impact of running on our body to help us run comfortably.When buying running shoes, it is recommended to choose a lighter weight, strong friction soles, and have a certain earthquake shock-absorbing professional running shoes.
'Healthy little caution'
Before exercise, we must first assess their own physical condition, such as just finished the meal, or when the body feels uncomfortable, do not carry out jogging .In addition, there are diabetes, hypertension, cardiovascular disease, usually low blood sugar and other symptoms Girls, should try to avoid jogging activities.
② increase fat burning rate
Anyone who wants to lose weight will surely find a way to lose weight quickly, and increasing fat burning rate is one of the best ways to do that. How can we improve our fat burning rate while jogging?
1. Run for at least 30 minutes
If you jog every day, but still not thin, the reason may be running time is not enough.In general, after 20 minutes of exercise, the fat stored in our body will begin to burn and consume, so if you want to achieve weight-loss The effect of each jogging better than 30 minutes, of course, if the uninterrupted movement of 40 minutes, then the effect of burning fat will be better Oh!
Anaerobic and aerobic combination
Aerobic exercise and anaerobic exercise are not the opposite movement.Some girls are worried about their own muscle dare not to be anaerobic, so the idea is one-sided.Oxygen exercise can consume our body fat, and anaerobic exercise can Increase the power of the muscles and shape the lines of our body.With the combination of the two, we can not only increase the rate of exercise fat burning, but also optimize the effect of our weight loss.It is recommended that you make 10-15 minutes of anaerobic exercise after each jogging, for example, deep Squatting, slab support.
③ soothing exercise
After exercise, timely and do some soothing exercise, but also do jogging need to pay attention to one of the points.Sufficient soothing exercise, such as stretching, kicking legs, not only can ease the long run to the body caused by soreness, conditioning the body Discomfort after strenuous exercise, but also prevent our muscles caking, grow radish legs.
In addition, it is recommended that you do not immediately sit down to rest, do not drink immediately after the end of jogging, because at this time our heart rate quickly, immediately stopped to feel uncomfortable, the best way is to slow around the rest Take 2-3 minutes, or pull the tendons, relax under the tension of the muscles. Wait until the sweat was almost, the heart rate by the recovery of the usual state, and this time, we just sit down and drink water.
④ master exercise time
There is no consensus on what is best exercise time, and in fact, the best exercise time is hard to constant and there is not much need to go constant because neither the morning nor the noon afternoon , Or at night, as long as we continue to jogging, the body will naturally be thin, do not over tangle .I suggest that you according to their daily life arrangements, choose the right time for their exercise.
However, for the white-collar workers accustomed to urban life, we still recommend the jogger more.On the one hand, this can help you develop good habits to get up early and get up early, on the other hand, after a long time, the body for a long time in a fasting state, This time to go jogging, consumption is our body fat, this exercise, relatively speaking, will be more likely to lose weight Oh!
⑤ to ensure the safety of sports
Although jogging is not dangerous compared to other strenuous exercises, it is also necessary to know more about safety before you start exercising.
Relax the muscles
If you run the muscles have been in a state of tension, the body is more vulnerable to injury.Experts suggested that, when running to stay focused on the upper body, and to ensure that the shoulders do not over-rotation.The correct running posture, is upright, keep relaxed State, the arm swing will be more like walking, swing amplitude will not be too much, this posture allows us to enjoy jogging. In addition, running to keep the relaxed state, so that the heel first to the ground, the stovepipe is also good for us .
Pay attention to personal safety
For outdoor sports, personal safety assurance is also very important and hope that a few notes mentioned here, can raise the public's attention to the safety movement.
▲ Do not wear jewelry
On the one hand, it may attract the attention you do not want, on the other hand, wearing jewelery movement is easy to hurt yourself.
▲ pay attention to traffic flow
Stay away from a single lane or a motorway, and if someone competes with you, especially pedestrians and children, try to keep them there to avoid unnecessary injuries.
▲ running in a familiar area
The location of exercise, should avoid the selection of deserted streets, no people places, and weeds trails, these places a higher risk factor.In addition, if it is running at night, but also to avoid running in the street lights and away from Parked vehicles and trees.
▲ running route to tell their relatives and friends to carry ID card, or write down your name, phone number and blood type on a piece of paper put it into the running special key bag and tied to your running shoes. Tell your family or friends in advance.
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