Running is a very effective exercise method for exercise and weight loss. However, many friends, especially female friends, talk about running. Most of them say that they dare not run. The most important reason is that the more errands they are running, the more they run fat. So these problems exist? How to solve?
1. After running, how do I feel the lower leg thick?
Running requires a lot of muscles in the lower extremities. After the muscles have been exercised, the muscle fibers become thicker. Therefore, it is normal for the legs to become thicker. However, there are ways to overcome them. For example, sufficient stretching is performed after exercise. The muscles are constantly contracted during exercise. Shortening can produce strength. Stretch can stretch muscle fibers.) After running, soak your feet in cold water for 10 minutes.
2, how to run to lose weight and then does not look so strong?
Running can consume the body's fat. The body's large muscle group's fat can be thin, allowing the muscles to have their own lines, and make your body look more slender. To have such a good effect, the amount of running must reach a certain level. In terms of distances of five to ten kilometers a day, it takes only a cumulative total of at least 50 kilometers a week to be effective. Of course, the usual diet should pay attention.
3, how to prevent the more fat you run?
(1) Stretching exercise first to prevent injuries and consume some glycogen;
(2) Appropriate control of diet, no intake of additional calories;
(3) Selective running shoes can provide decompression protection for the feet, calves, and the brain;
(4) Do not run every day, it is best to run once every other day;
(5) Do not run fast. You can chat while running with people around you.
(6) Do not run for 20 minutes. It is better to run for 30 minutes or more.
Why do you want to stretch?
1, if you do not do dynamic stretching before exercise ~
Dynamic stretching is an extension similar to the body movement pattern. It not only satisfies the requirement for the motion of the joint during the actual exercise, but also strengthens the nerve stimulation of the relevant muscle in advance, which is beneficial to the improvement of the overall body state. Muscles, improve muscle elasticity and excitability.
If you don't do muscle stretching before exercise and your muscles are not full of excitability and elasticity, you will need more time to get the body into a good and efficient working condition.
2, if you do not stretch for 1 month
If you have started exercising, exercise 2-3 times a week, and you do not develop stretching habits after exercise, you will not feel too much, but your muscles have begun to tighten.
3, if you do not stretch for 3 months
If you exercise for 3 months after continuous exercise without stretching after exercise, your muscle elasticity will begin to decrease, your muscles may become more tight, and you may feel less obvious during exercise, but on the second day after exercise, you may have body parts such as knee joints. There is a sense of exertion or vague feelings of discomfort, which is the performance of early strain.
4, If you do not stretch for six months
If you do not do stretching after exercising for six consecutive months, the shortened muscle length may have become more apparent, and the muscle elasticity will further decrease. Muscle tension will continue to increase. At this time, joint pain may occur in the middle and late journeys, and pain and pain will occur the second day after exercise. The sense of exertion may be more obvious than before.
5, If you do not stretch for 1 year
If you don't stretch after exercising for 1 year, your muscle performance will be greatly reduced, your muscles will feel firm, muscle tension will be too high, muscle elasticity will drop significantly, and joint flexibility and flexibility will be great. discount.
At this time, you may feel no joint pain and discomfort in a little while, or you may have joint pain at the beginning of your exercise. You may even feel joint pain at the same time. This means that you have experienced sports injuries and the pain will make up your normal exercise. Big troubled, you have to reduce the movement or the movement is interrupted.
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