Special Mic What are the precautions for women to run?
(1) The benefits of women's Running
women can fight the risk of gaining weight 3 times a week.Even if the diet is not deliberately controlled, there will be no ugly small belly.
Improve memory
Those who run frequently will have more elastic cardiac cardiovascular and cerebrovascular circulation.research data shows that the red blood cells in each cubic millimeter blood of people who like sports are 100 to 1.5 million more than ordinary people, and the volume of blood circulation is twice as much as the average person.The new red blood cells and blood circulation volume can provide more sufficient oxygen and nutrition to the brain tissue, so that the brain can be more moved and more agile.
The Skin is better
Perseverance of physical exercise can help resist the aging of the Skin, which can make the Skin look younger and even ten years old.Because blood circulation can be accelerated during exercise, and the Skin's metabolism can be improved.And during exercise, sweat can take away many dirt in pores.Many large pores and acne problems are caused by the accumulation of these dirt.After these dirt is cleared, the corresponding Skin problems will naturally improve or even disappear.
Reduce the incidence of breast cancer and other cancers
For women, reducing the incidence of breast cancer and other cancers has a lot to do with the number and intensity of participating exercise. Regular participation in exercise, including Running exercises, especially women who run more than 4 hours per week.The incidence of women in the unit and home for a long time is 37%lower.
Keep Bone health
After the age of 30, the Bone density will decrease at a rate of 0.75%-1%per year. Running and other exercise using autologous loads is an effective way to strengthen bones.
Stay away from hypertension and diabetes
Frequent Running can reduce the blood pressure during the quietness and prevent and treat diabetes.Generally speaking, active exercise women are 54%lower than the probability of cardiovascular disease with lack of exercise.
Relieve the discomfort in front of the auntie
women continue to perform aerobic Running exercises for 3 months, which can effectively alleviate pre -menstrual syndrome.
(2) Disadvantages of women's Running
Pain on the soles of the feet
Some people who run frequently may also have fasciitis. Every time they run, the soles of the feet will hurt. Sometimes they will also have the problem of tingling of the foot in the usual walking. This is indeed one of the disadvantages of Running.It will cause inflammation of our feet.
Knee joint pain
When Running, the joint part should be transmitted equivalent to double the strength of weight, and this powerful force will repeatedly torture the joints. If it goes long for a long time, the joint cannot exert its normal function.
(1) The correct posture of women's Running
The best posture of head and shoulders when Running
Keep your head and shoulders stable.The head should look ahead, and the lower jaw is slightly closed but don't bow your head.When Running, relax your shoulders first, then stand as much as possible, stay, and restore the original posture and then repeat.
The best posture of arms and hands when Running
Hold your hands slightly, and the arms are bent into about 90 degrees, and you can swing naturally before and after.Pay attention not to show your elbows on your arms, and do not show your hands back.
The best posture of legs during Running
Use your thighs to drive your calf, the knee joint should be in the direction of the toes, lift it to a reasonable height, and then put it down and repeat.
The best posture of your feet when Running
Keep your feet relaxed, do not tighten your toes, and your feet are raised to 10 cm away from the ground.Do not kick the ground too hard when you land on the ground, so as not to cause the calf muscles.
(2) How do girls run high efficiency
Chang Zhang Training
Add some enhanced training in daily training, and increase the elasticity of the muscles by supporting-contraction cycle, thereby enhancing strength and speed.Stretching before the muscle explosive contraction. For example, the knee bending is bent before the one -leg jump, and it will be more powerful and faster during contraction.
Improve steps
The steps are the number of runners walking within one minute.The ideal step is 180 steps/minute. If it is lower than 170, it means that the runner uses too much energy in the vertical direction, and the energy consumption is less energy forward, which naturally reduces efficiency.
Enhance your strength
Regular physical training of some systems will effectively improve your strength, speed, and flexibility. When your muscles are fully stretched, you will become faster and powerful.
Common problems of women's Running
(1) Can women run during menstrual periods?
When you encounter a physiological period when you run, if everyone's body is available, then do not avoid it. I feel that I will dysmenorrhea when I run in the physiological period.In fact, this is not the case, it is not dysmenorrhea when Running in the physiological period.You should run jog or use fast walking during the physiological period, instead of the speed of Running in normal times. Slow Running or fast walking will help everyone to activate blood gas, make the blood flow in the blood vessels accelerated, and promote blood circulation to promote blood circulationEssence
In addition, the physiological period can also help everyone detoxify. During the physiological period, it is detoxifying, and it is detoxifying during exercise. This is conducive to women's Skin redness and shiny.
(2) Can women run during pregnancy?
As long as exercise is not particularly fierce, it is good for the body whether it is at any time. Even during pregnancy, appropriate exercise is needed, such as swimming, such as jogging, which are very good for pregnant women.Therefore, whether it is preparing for pregnancy or pregnancy, appropriate exercise is okay.
(3) Can women's kidney deficiency run?
Running can enhance physical resistance and also have a certain effect on improving kidney deficiency.However, people with kidney deficiency should not exercise violently, that is to say, Running is best jogging, not to run violently.There is also a suitable Running, pay attention to rest daily, keep a balanced diet, avoid staying up late.
(4) Will women run thick legs?
The only situation that will be thick because of Running, only high -speed sprints.High -speed sprint is anaerobic exercise. It can only consume glycogen, not fat, and easily develop muscles.
In addition to anaerobic movements such as high -speed sprints, such as long -term jogging and other Running methods are aerobic exercise.As we all know, aerobic exercise can help burn fat and will not make your calf grow strong muscles.Continuously run for more than 30 minutes per day, not only skinny legs, but also thinning the whole body.
(5) Was the female Running chest drooping
Generally, when women are Running, they will cause breast bouncing, shake left and right, or present a 8 -shaped shaking, which will make girls feel embarrassed and uncomfortable.The inner ligament tissue was damaged, which led to sagging in the chest.
(1) There must be stretching during Running
After we go to the Treadmill, don't rush to start Running, first go for about 10 minutes, then stop, then stop, and perform some fitness stretching body joints and muscles on the Treadmill or next to the Treadmill.
(2) Moisturizing must be scientific
Many female friends have always been vague about hydration in exercise.During exercise, it is necessary to replenish the hydration at a time, not thirsty before replenishing, nor can you supplement a large amount of water at a time. You only need to take a bite each time.
(3) Warm warm -up
Before the runner, you must do a warm -up activity, otherwise it will easily cause thighs and calf muscles to strain.Pressing legs, squatting, stretching muscles, flexion and extension joints can increase muscle temperature and make muscles softer.
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