What are the riding equipment

1. riding helmet

The riding head is a lightweight helmet, which is suppressed by high -strength foam for head protection.

2. riding a headscarf

A variety of uses are mainly used to sweat and obstruct dust; girls can also be used to bundle their hair.

3. Riding glasses

According to the wearing time period, the lens can be divided into a variety of colors, generally dark gray, yellow, and white.Yellow-It is suitable for wearing when the early morning and dusk sunlight is relatively dark; dark gray-suitable for the time that is sufficient at noon sunlight to block the dazzling vision; white, suitable for dark weather or wearing at night.Its main function is to block the sun and block the wind and dust; it can improve the safety factor of Outdoor cycling personnel.

4. riding sports mask

Especially in the haze day in Beijing, the safety weapon for Outdoor cycling.

5. riding suit

Special clothes for cycling personnel are made from a variety of fabrics and can be selected on demand.In the spring, you can use a charge or a velvet jacket to replace it. Its main function is to keep warm, fast dry, and breathable; to improve the comfort of cycling.

6. riding Sleeve

Also known as arm covers, it is mainly worn with short -sleeved cycling clothes to facilitate disassembly. Its main function is to keep warm and Sun protection.

7. riding gloves

For the special gloves for cycling personnel, half finger and full finger are divided into thickening treatment. The high -end cycling gloves are cushioned with a silicone layer.Protect your hands during cycling to reduce friction.

8. riding Backpack or pocket

The cycling Backpack does not make special regulations. It is mainly used for the required for the dumping of the cycling process, which can meet the needs and do not make special requirements; you can place some small Outdoor equipment: for example, survival whistle, lighter, etc.Essence

9. riding pants

For rider's special pants, there are lengths and cushions in the hips. The function is mainly to reduce the friction between the legs between the bicycles.The comfort of the line.detailed

Correct method of cycling

Although the cycling is good, it is easy to cause physical injury without mastering the correct riding method.

First of all, we must choose the right bicycle that is suitable for ourselves, and adjust the handlebars to the appropriate height according to our height legs.

Secondly, in the process of cycling, we must look ahead and hold the handlebars naturally, instead of pressing the strength of the body forward on the arms, which will cause pressure on the arms and cervical spine.

In the end, we must follow the traffic rules. When riding on the road, we must get spiritual, and do not cause damage due to negligence.

Different fitness effects riding methods

1. Slowly ride

The heart rate generally does not exceed 65%of the maximum heart rate.For more than 20 minutes, more fat will be "burned" to supply energy. Therefore, it is more suitable for obesity for the purpose of lipid reduction.

2. Quick ride

At this time, the body is mainly provided by sugar -raw anaerobic fermentation, which can improve the anaerobic exercise capacity of the whole body, especially thigh muscles, and help improve the anaerobic threshold.In other words, the physical discomfort after severe exercise will be postponed.In addition, fast riding is also very valuable for cardiopulmonary function.

3. Combination of fast and slow

If this method of cycling can be guided by scientific and adopts more reasonable and slow combination of exercise, it will also achieve better fitness effects.

4. Middle speed cycling

Medium -speed cycling is a good way to exercise cardiopulmonary function and body aerobic exercise ability.Older riders are also more suitable for this way.

What are the precautions for cycling

1. Pay attention to ride in different seasons

(1) summer: higher temperature and low wind speed.It is enough to ride only one layer of sweats. In addition, in order to cope with rainfall, it is best to bring a set of climate protective layers of clothes.

(2) spring and autumn: The temperature is moderate, but the temperature is low in the morning and evening, and the wind speed is higher than the summer.During the day, you can refer to the summer choices and won't repeat them.You need to wear 2 layers in the morning and evening: perspiration layer and thermal insulation layer.

(3) winter riding: low temperature, lower temperature in the morning and evening, and higher wind speed.Based on the principle of 3 layers of dress, in the case of sufficient wind and wind during the day, the sweat layer and thermal insulation layer (thick fleece).Other situations, insulation layers (thick velvet), climate protection layer.

2. Circulation and diet at different seasons

(1) spring cycling diet

In daily life, the spring diet should follow the principles of high calories and high -protein. For long -distance cycling, it is also necessary to pay attention to eating more high -calorie and high -protein foods to maintain nutrition and calorie balance in the body.In addition, the air is humid in spring and the climate is not stable. Pay special attention to maintaining the liver.

(2) summer cycling diet

In summer, the temperature is high, and the long -distance ride will sweat a lot, causing excessive consumption of water and salt in the body. Therefore, pay attention when you eat: drink more salty soup for meals, supplement nutrition and can fully hydrate and ingest salt.However, it should be noted that the human body is more reasonable to take about 10g of salt daily.

Avoid eating raw cold melon fruits and vegetables and cold foods, drink less raw water.After cycling, because of the very hot, many people like to eat raw fruits and vegetables, or drink a lot of raw water, which can cause diarrhea.

(3) autumn riding diet

The falling autumn is very suitable for long -distance travel.In this season, pay attention to returning to normal in diet, eat more high -calorie foods, if the conditions allow, eat more cool and juicy vegetables and fruits, and supplement the appropriate amount of protein and inorganic salts.

At the same time, the autumn climate is dry. During the journey, pay special attention to hydration, moisturizing the lungs, and dust.

(4) winter riding diet

The temperature in winter will become lower and lower, but it is not suitable for long -distance cycling.If you persist in winter, you must also eat more high -calorie, high -protein foods, and appropriately increase "fat and sweet" food, but it should not be too much, which can ensure that the human body's essential nutrients are sufficient, improve the body's cold resistance and immune capacityEssence

Traveling in different countries and regions, pay special attention to the differences and taboos in food culture.For example, most Western people avoid animal organs, Muslims are fasting pork, while drinking is prohibited.Cider must do their homework in advance before departure, understand the dietary habits of the locals, and avoid embarrassment.

Secondly, many riders do not have many rules for eating. In fact, we can roughly have such a rule. Eat breakfast one hour before departure; eat some dry food at about 10 am; eat lunch at about 1 noon;, Solve dinner around 7 pm.

3. How many kilometers are appropriate every day

For the purpose of exercising, the average person can ride 5-10 kilometers a day. There is no need to pursue long-term cycling. Otherwise, it will not only cause physical fatigue, but also may cause muscle strain and other problems.

4. The best time for cycling

Although riding is a good way to exercise, we must also pay attention to the right amount.If we just want to exercise, instead of pursuing extreme cycling goals, each cycling is controlled between half an hour and one hour.Because less than half an hour, our body has not been fully mobilized, and there is no way to achieve the purpose of consume fat weight loss.For more than an hour, it is easy to cause people's fatigue and prone to accidental danger.

5. Who is not suitable for cycling

As a popular sport, riding is suitable for young and old, but there will be two sides of things, or some special groups are not suitable for this sport. So who is it?

First of all, people with wounds on the knee are not suitable for cycling, because the pressure on the lower body during cycling is relatively large. If the ride posture is incorrect, it is easy to cause damage to the knee.Suitable for cycling to prevent heavy injuries.

A respiratory systems have diseases.During the cycling process, a large amount of air needs to be used to obtain oxygen supplement. If the respiratory system has diseases, people who have diseases may cause danger due to insufficient ventilation during cycling.

6. Should you breathe with your nose or nose when riding

(1) Before cycling: Nose suction mouth call

Before departure, you must first adjust your breath through the way of breathing in the nose to make your body adapt to the rhythm of the movement in advance.

Method analysis: First close your mouth and inhale with your nose deeply, and slowly inhale until you can no longer inhale, then open your mouth to spit out your breath slowly.Qi ... Repeat 9 consecutive operations. The above operations are repeated.After doing it, you can start with your nose a few times with your nose.

(2) Pinglu ride: abdominal breathing

When riding, the body's oxygen consumption will increase, and the abdominal breathing can inhale more air, thereby increasing the oxygen absorption.

Method analysis: Close your mouth and roll your tongue to hold the upper jaw to prevent the air from staying too much in the mouth.Then use the nose to inhale deeply. At this time, it is obvious that the abdomen shrinks inside; when exhaling, you should try to spit out the gas as much as possible. At this time, the abdomen should be protruding out.It doesn't matter if you don't get used to it at first. If you practice consciously, you will slowly get used to it.

(3) When climbing: fast suction and vomiting

Compared with Ping Road, it takes more physical strength when climbing, so more oxygen is needed to supply muscle energy.At this time, although the oxygen absorption of the abdominal breathing is large, the relatively slow breathing rhythm cannot meet the needs. At this time, the breathing method must be converted.

Method analysis: When you start uphill, you can use the way of nasal breath before departure; be careful to slowly breathe and exhale.When you find that your breathing is getting more and more rapid, you need to speed up the breathing rhythm -close your mouth, quickly inhale with your nose, and then vomit quickly with your mouth.If you breathe more and more rapidly, stop the cart and adjust your breathing.

7. Which weight loss effect is good for cycling and Running

bicycles and Running are aerobic exercise, which can achieve the purpose of weight loss.The former is not so boring and more fun, but it will be tired when stepping on the body for a long time, and most of the bicycles exercise the lower limbs, and the leg muscles will be fully exercised.The latter is relatively boring and requires endurance support. At least 30 minutes of Running is required to achieve the purpose of burning fat, but the method is simple and easy to exercise, that is, the Running exercise can reduce the whole body.This is the advantages and disadvantages of cycling and Running to lose weight.In fact, it is difficult to compare which weight loss effect is. In fact, the amount of exercise has its own good.

Route recommendation for cycling

1. silk Road Journey

Lanzhou City Tianzhu Tibetan Autonomous County Wuwei City Zhangye City Jiuquan City Jiayuguan City Yumen City Guazhou County Dunhuang City.The whole journey is about 1100 kilometers.

Walking along the Hexi Corridor all the way, the monuments are dazzling. Dunhuang Mogao Grottoes, Great Wall Jiayuguan, Jiuquan Satellite Launch Base, Zhangye Great Buddha Temple, Wushoda, Small Great Wall Site, Beacon Terrace site.

2. The "finding green" journey in the desert

Urumqi City Dazaka City Turpan City a bowl of Quan Village Hami City Camel Circle Village Xingxingxia Town Liuyuan Town, Gansu Province Xihu Township Dunhuang City.The whole journey is about 990 kilometers.

From the desolate, dry, and lonely Gobi, to the fruitful and national oasis full of fruits, a sense of accomplishment will spontaneous.So I will continue to the road to find the next oasis.

3. Sichuan -Tibet Line

Chengdu Ya'an City Kangding County Yajiang County Litang County Batang County Mangang County Zuo Gong County Bami County Lingzhi County Gongbu Jiangda County Mozhu Gongka County Lhasa City.The whole journey is about 2200 kilometers.

The classic cycling routes in Tibetan are also the most beautiful scenery in the Tibetan route. Alpine grassland, rolling long river, and snow mountains appear alternately.This route attracts riders of different regions and different ages every year, and 119 classes are well known for the majority of riders.At the same time, this is also an extremely difficult line.

4. Ring Qinghai Lake

Qinghai Lake is surrounded by lakes, and clockwise is Heimahe Township Torima Gangcha County Xihai Town Xiyuan County, with a process of about 360 kilometers.

Traveling around Qinghai Lake is the most classic of many cycling routes, which is loved by everyone.Qinghai Lake is the Holy Lake of the Plateau, with beautiful scenery, and Bird Island on the northwest can be called the "Kingdom of birds".detailed

Is the cycling good?

1. Promote cardiopulmonary health

riding like Running is a typical aerobic exercise, and the biggest advantage of aerobic exercise is that it can enhance cardiopulmonary function. In the process of cycling, we need to breathe uniformly to ensure oxygen intake.increase lung activity.Therefore, riding is a good way to promote cardiopulmonary health.

2. Reduce the incidence of cardiovascular and cerebrovascular diseases

Long -term adherence to cycling can increase the number of hemoglobin in the body, increase the body's resistance, anti -aging, improve the efficiency of the cerebral cortex, reduce the incidence of cardiovascular and cerebrovascular diseases

3. Shrology of weight loss and soothing

weight loss should be an eternal topic we are pursuing.Because I was sitting in the office for a long time, I couldn't exercise, and for a long time facing the computer, the shoulders and neck soreness made each of us feel tired after work.And cycling can effectively alleviate this problem. Frequent cycling is not only a good way to lose weight, but also because of cycling, we need to look up the road ahead, so that the cervical spine problems of these low heads can also be valid.The long -term persistence can not only achieve the effect of weight loss, but also relieve our nervous muscles and relieve fatigue.

4. Shape muscle

riding can not only lose weight, but also improve and shape muscles, especially lower body, calves, thighs and hips.

5. Relax

cycling is also a few movements that can be emptied while launching.When our spiritual or mood is depressed, riding a bicycle and driving towards a beautiful road. At this time, our whole frustration mood can be relieved. Therefore, ride exercises are beneficial to reducing psychological pressure and preventing frustration.

6. Prevent hypertension

riding a bicycle can prevent hypertension. By exercise, blood circulation is accelerated, blood vessel pressure is reduced, and blood vessels can also prevent blood vessels and achieve the purpose of lowering blood pressure.

7. low -carbon environmental protection

riding can effectively reduce the use of cycling, reduce exhaust emissions, alleviate air pollution, and reduce the use of cars. The road will reduce congestion

8. increase oxygen intake

cycling aerobic exercise can take sufficient amount of oxygen, which is a motion that effectively burns fat.

9. Anti -aging

We can find that cycling is a full -body movement, with both hands to hold the handlebar, and the feet must be kept alternating to move forward, and your eyes must be seen in the surrounding environment in front. Therefore, during the cycling processThe coordination and exercise the speed of people's reactions, so it can prevent aging.

10. Free time

On the way to get off work, weekends, etc., as long as we want to ride, we can do it, without considering the gym queuing and other issues.

1. Basic sprint training training

1, Spinal strength (analyzing the functional disorders of the body)

2, Model mode training: physical posture, legs and knee -knee stretching movements (hip opening), arm movement (the shoulder joints must be flexible, the more the arm swinging amplitude, and the larger the amplitude of the lower limb movement)

3, Training in large core areas (the principles of pelvis, thorax, hip joints and the entire spine, cylinder principle)

4, Power Training (General PowerSpecial force)

2. Training method training method

1, Frog jump: Be careful to jump continuously without staying in the middle.Try to jump as far as possible, but don't rush to achieve success. Generally30arrive50About rice, enhance the practice of thighs and basic forces.

2, Jumping steps or stairs: You can jump with one foot, feet, and jump continuously. It is best to wear a leg protection when jumping. Be careful to scratch your calf (enhance the explosiveness of the thighs and the speed of the calf).

3Steak: The spare time can use this simple movement to enhance the toughness and strength of the ankle joint.

4, Live high -lifting and high legs: Find a barbell or other load -bearing things (you can buy a secondary sandbag to tie your legs, the weight is suitable for you), quickly high -lifting, increase the comprehensive ability of the thighs.

5, run back: Find the wall or double bar, hold your hands, your body and the ground become45--60At the angle, quickly exchange your legs. Pay attention to the support of the legs and move your legs as much as possible.

6Running: run with leg tied sandbags.Garway Running: one time Running600rice or800rice.The straight road is at full speed, jogging or walking.

3. How to carry out sprint training plans

1When Running at the beginning, it is not easy to train too much. It takes a step -by -step, the strength is restored, and the muscle adaptation training stage takes about a week.

2Before exercise, you must take jogging warm -up to prevent exercise from injury.Cross -legged steps should be quickly and improve the muscle strength of the calves (this is the key to Running fast). It is done in five groups daily.

3, Highly lift your legs and send cross -exercise exercises. The steps must be large, increase the amplitude of the swing, the Running posture must be standard, and the spring rope is pulled forward to improve the waist and abdomen power.

4After 20 meters of frog jet, accelerate the Running, increase muscle explosive power, chase between athletes, and improve training fun.I believe that these methods will adhere to one month, and your grades will make progress rapidly.

Fourth, sprint training skills

1, Starting stage

The focus of the human body should be higher and at the front of the support point, which is conducive to acceleration.

The characteristics and structure of the action are as follows

FootThe foot distance (the distance from the back of the toe to the front foot is personalized)

Ankle jointEx to the greatest extent, appointment45Spend

Knee angle90120Spend

Hip heightPest by person

Starting movement: The power of the lower limbs and the upper limbs is sufficient, and the shoulder joint muscles are developed.When the Running is accelerated, the back of the back is straight, the arm and the shoulder joint are very flexible, the angle between the legs is very large, the hip joint is fully opened, and the ankle joint is fully stretched.

2, Accelerate stage

Accelerate goals: Maintain a balanced body posture to consume less energy and achieve maximum speed as soon as possible.

Accelerated Running action characteristics:

Physical posture (leaning forward45-55Spend)

Placing legs (hip and formation90Degree, the knee joint is smaller than90Degree, tight ankle joint)

Arms movement (elbow joint90110Spend)

Participate muscles: hip and knee joints participating in exercise (quadriceps and gluteal muscles), ankle joint and toe strength (gastrocity muscle and anterior tibia)

Explosive starting training is required to produce strength through the common effects of the hip, knee, and ankle, because the rapid starting technical requires the hip and knee tissue to have great elasticity.Good hip power helps athletes to separate their legs when the knee is raised. When contacting the ground, the elastic power reduces the power of the knee and hips, while reducing the time for contact with the ground.Starting ability training can help athletes provide the maximum acceleration ability.Starting training includes starting exercises in various poses, short -distance acceleration exercises, and sprint assistance technology exercises.

3, Transitional stage

The transition to the upright body posture and maintaining the speed of the acceleration stage, the transitional stage still needs to increase the power of the ground. The speed has been accumulating.2040The speed of the rice interval has been increasing.

Objectives to be achieved: By improving the movement economy of Running, reducing the rotation movement of the body during the Running process (the feet kick back and outside the outside, swing back and outer sides of the abdomen), maximize the rapid Telescope of muscle and nerves.The reaction ability makes the body reach the maximum speed.

4The absolute speed stage

The body leaning forward is not to run faster, but to maintain speed.The acceleration stage emphasizes the kicking action, and the maximum speed stage emphasizes"Cutting on the ground" action

Physical posture: Keep your body upright posture (shoulder to your hip, your hip to ankle is out of the ankle)

5. precautions for sprint training

1Do a good job of preparing activities before exercise.Track and field movement can easily cause muscle, joints, and ligament damage, especially the chance of injury to the lower limbs.The only way to prevent is preparation activities before the game.The more fully the preparation activities, the less easily injured.On the basis of jogging, the shoulder joint, elbow joint, back waist muscles, legs, knee, ankle joints and other parts are activated to strengthen the strength of muscle and ligaments, improve the sensitivity and coordination of the body, and prevent injuries.Essence

2, Before exercise or game, students should pay attention to maintaining good sleep and physical savings. Before the game, they should control too much diet and drinking water, let alone drink.

3After exercise or competition, you should do a good job of relaxing activities to restore physical and muscle strength as soon as possible.The method is to relax and beat each part of the body, massage each other, and massage each other.

4When the whole body is hot, take off the coat. After Running, you should put on the coat immediately to prevent the wind from the wind.The shoes and socks worn during long -distance Running should be soft and feet.

6. Relax after sprint training

1Relax of muscle groups on the back of the calf

The calf rear muscle group (than the fisheyle muscle, the gastrocnemiosus) relaxes, the foam shaft is placed on the calf13The position of Zusanli, the hand can45You can also support it ahead.Get rolled to the position of the knee nest and came back to the top side of the ankle.

2, Relax of muscle groups on the back of the thigh

From the top of the knee, the four -headed muscle of the stock, rolling to the lower edge of the buttocks.Adjusting the position of the support hand can increase the amplitude.Note all the power to add to the leg you relaxed.

3, Relaxation of the tibia of the calf

Kneel on the foam axis and roll to the upper side of the ankle joint. Note that it is easy to put the strength on the tibia.

4, Relax of the quadriceps of thigh stock

Because the load required for the quadriceps of the thigh stock is very heavy, everyone knows that it is such a large muscle group on the upper side of the knee, so in the process of Running, especially in the process of Running the mountain, the quadriceps muscle must be done.Many, let's take a look at a lot of excellent runners. The volume and volume and lines of thigh stocks are very large.

5, Relax

The iliac tibial beam is the deep fascia around the thighStidal part of the outer side of the wide fascia.The outer edge of the iconic part,,It is divided into two layers,,Wrap wide fascia tension,,And closely combined with it should not be separatedThen, thenThe vertical fiber in the lower part is significantly thickened and flat -shaped,,The rear reed of the gluteal muscle tendon continuesThen, thenThe lower end of the tibial tibia is attached to the outer tibia, fibula head and knee capsule.Clinically, the iliac tibial beam is often used as a repair and reconstruction material for the repairs and reconstruction of the body wall defect, weak parts or knee cross -ligament damage.

6Relax of upper and lower back

If you are uncomfortable on the top, the lower back feels uncomfortable, for example, many people have the posture of pot and waist when they are Running. After a long distance, the whole shoulder is unwell, or many Desks work more.The neck and spine are helpful.

Why is Adidas coconut shoes so expensive

Adidas and American rapper Kanye West (Lord) The Yeezy series walking shoes launched in cooperation mainly follow the high -end route, and then celebrities wear hundreds of effects. In addition, its expensive selling is a way of hunger marketing.

In August 2015, the first generation of coconut shoes was launched, and the official website price was 1899 yuan. It can only be booked on the official website. After the success, it is only available in Beijing and Shanghai. Because it is a limited edition, the cheapest on the market is also 6000-8000 yuan.

In October 2016, the second -generation coconut shoes were released. At present, 5 batches of different colors have been released. It is said that the white zebra color scheme has a global limit of about 2,000 doubles. From the offer price of 1899 yuan to about 13,000 yuan.The market price of black and white coconut shoes has also slowly risen to about 5,000 yuan.

The influence and "limited edition" of the coconut series itself also have the operating ability and propaganda of Adidas itself to make the price of this series of shoes remained high.Disaster.

A group of so -called opinion leaders desperately tell you that this is good -looking, this is the trend, and then 1000 pairs of shoes have 10W people want. At this time, it is not important whether it looks good or not.So it is so expensive.

Of course, Yeezy can be grabbed back like this, and it is inseparable from its own design. The integrated Primeknit upper, plus Adi's patented technology technology Boost, Boost's cushioning, a strong sense of rebound makes it comfortable to be comfortableVery outstanding.The design of the shoe type is also very special, and the feet of the feet are also very comfortable.

Where can I buy coconut shoes of Adidas

Foreign store

Compared with domestic, it is more likely to buy adidas coconuts abroad, because this shoe is not made by China, and the number of sale in China is very limited.If relatives and friends are abroad, people may wish to pay attention to Adidas' official website dynamics, it will announce the release time of adidas coconuts from time to time. After confirming the time, you can ask relatives and friends to queue up one day early.

Official app

By reservation in the official app.The reservation requires GPS for compulsory positioning to register, then make an appointment for the shoe code, and then start to grab it.Adidas's mechanism is that if you enter the shoe code, you will recommend the closest number of yards.After the appointment is confirmed, it will be randomly distributed to pick up the goods. The pick -up is the QR code in the shop clerk scanning the APP, and then corresponding to the ID card confirmation, the money can get the purchased goods.

Adidas shoe clothing recommendation & gt; & gt;

Can women 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.

women's Running skills

(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.

women's Running attention

(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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Can I lose weight when Running?

Running is a very good way of exercise. It can not only play a role in improving physical fitness and improving physical immunity, but also to play a good effect of weight loss, but not all Running can play a weight loss effect. I wantIt is best to run a certain length if you want to run to lose weight.

The benefits of Running to lose weight

1. Increasing lung volume

Running can greatly enhance cardiopulmonary function. Therefore, friends with small lung capacity can choose to run to exercise to increase their lung capacity and heart function.

2. Improve immunity

Immunity is a protective cover for the struggle of the human and external viruses. Running is one of the ways to strengthen immunity. By Running, it can improve the comprehensive quality of the human body and add points to health.

3. Train the whole body muscles

The exercise of Running for human body muscles is obvious. Through the muscles of the whole body, the muscles of the whole body will be further consolidated and strengthened. This is also a good way to refine the muscles of the whole body.

The correct way to run to lose weight

1. Straight body

The trunk of the body from the neck to the abdomen should keep it naturally stand upright. Do not bend over the humpback or deliberately straighten it.This posture helps maintain Smooth breathing, balancing and strolling coordination.

2. Swing forward

When Running, the natural swinging arm is very important.In the process of swinging, the fingers, wrists, and arms should be kept relaxed. The elbow joint is bent about 90 degrees, near the sides of the body.

3. Stable head and shoulders

During Running, the head and shoulders should be stable, and you should not shake your head.Both eyes should be stared at the front, and the shoulders should be properly relaxed.

4, gently fist

When Running, you should hold your hands naturally.Excessive fisting will cause tight forearm muscles, which will hinder normal movements on the shoulders.When Running, don't hold your mobile phone, MP3 or beverage bottle, otherwise it will cause the body to swing, not to maintain the correct upright posture, and increase the chance of injury.

5. Towards the front

When Running, it is best to avoid the side movement of the legs.The legs on the side are not only superfluous, but also cause knee injuries.The correct posture should be the front of the thigh.

6. Short pace

Once the pace is too large, there will be a feeling of extending your feet forward when Running, which will cause destructive pressure and easily cause sports injury.During the daily Running process, the pace does not necessarily have to be too large. It is advisable to be about 33 cm in front of the body each time.Suddenly, the pace is likely to cause Achilles tendon injury.After landing, the toes should have a "grip", leaning forward at the same time to slow down the impact of the feet and the ground.The smaller the impact, the smaller the danger of ankle and joint injury.

7. Twist of a small range

During Running, the twist of the crotch is about 5 degrees to 7 degrees.The twisting amplitude exceeds 10 degrees, which can easily lead to problems such as the syndrome of the iliac tibial Belt (outer side pain) or the laminated muscle trauma of the thigh.

How long does it work for Running to lose weight

Generally speaking, if you persist for 30 minutes each time, persist 4-5 times a week, and the diet is relatively regular at the same time. You will see the weight loss in 1-2 weeks.

What time is good for Running to lose weight

1. 7 am to 9 o'clock in the morning

At about 7 in the morning, during this time, people recovered after sleep and physical strength, but there was still a little suppression state. exercise was conducive to nervous excitement, inspiring spirit, promoted metabolism.The benefits are one of the best time for busy office workers to run to lose weight.At the same time, around 9 o'clock in the morning is also the best time for Running to lose weight. The exercise temperature in the morning is appropriate. The physiological state of the human body is just when it is fully recovered. It can perform high -strength and long -term exercise.The nutritional absorption of lunch will be more sufficient and digested better.

2. In the evening

In the evening, the photosynthetic effect of plants accumulated a day, reaching the strongest, and the most oxygen content. At that time, the biological respiratory effect was the weakest, and the consumption of oxygen was small. At this time, it was suitable for office workers to run from get off work.The weight -loss people are fully bathed in the oxygen forest, and it is the most comfortable.Performing aerobic exercise is the best way to eliminate tiredness. At that time, the body's ability to adapt was the strongest and the blood pressure was the most stable. It was the best choice for Running to lose weight.

3. Night

Due to busy working hours, more and more people now choose night when Running.The best time to run to lose weight at night is about nine o'clock.Prematurely, incomplete digestion after meals, and prone to gastrointestinal discomfort; too late, human body slowly enters the state of recuperation, and is not suitable for Running.Moreover, it is really dangerous to run at night. To run one or two minutes before going to bed, it can increase consumption and harvest a good weight loss effect.

precautions for Running weight loss

1. Pay attention to warm -up

It is believed that it is not necessary to do warm -up exercises before exercise. Especially before Running, it is particularly important to stretch the legs.Only when the preheating and stretching are in place can the calf invest in weight loss in the best state.

2. Pay attention to the heel landing

The most important techniques for Running to lose weight.Many MM Running will land on the ground with the forefoot, and it is easy to run, but it is not suitable for MMs with thick calf.The way to avoid thickening the calf is to land with the heel, and then jog at all feet.

3. Pay attention to aerobic exercise fat burning

The time to burn fat is to start after 30 minutes of continuous exercise, so Running exercises need to persist for more than half an hour.It should be noted that do not mistakenly think that the more severe exercise, the better the effect of weight loss.

4. Pay attention to stretching the calf

After exercise, stretching is the most important point for the calf shaping.Stand to support the wall with a wide distance from the wall, and the body and the wall are 30 degrees.Persist in 5 minutes and feel the muscles of the calf are stretched infinitely.

5. Pay attention to hot water soak your legs

After finishing the calf stretching exercise, the beautiful leg plan is one step away. After Running, I insist on soaking your calf with hot water.You can buy a wooden barrel, bubble your legs, listen to music and read books, and fully promote the blood circulation of the calf.

6. Pay attention to time control

The Running time should not be too short or too long, and the aerobic exercise takes 30 minutes, so the time should not be shorter than 30 minutes, otherwise the effect of weight loss cannot be achieved.Time can cause muscle strain or even joint wear.

What are the misunderstandings of Running to lose weight

Misunderstanding 1: The faster the speed, the better

The purpose of Running to lose weight is to reduce body fat and accelerate fat burning, and fat burning can only be an aerobic way, so it must be jogging.Running for weight loss should not be less than 20 minutes, and the speed should be slower to keep breathing uniformly.The 20 -minute slow Running can not only exhaust the glycogen in the body, but also use the fat in the body.

Misunderstanding 2: run just wear a pair of shoes

Just put on a pair of shoes and run, and the fitness effect will be discounted.Many people like to wear shoes to run. Experts say that the soles of the shoe shoes are peaceful, the cushioning function is not ideal, and it will indirectly cause knee damage.shoes are the most important Running equipment. You have to pay attention to the size of professional running shoes. The principle is that he would rather be larger than the size, otherwise it would be easy to wear.

Misunderstanding 3: run for 20 minutes each time

In theory, under the premise of full warm -up, when the jogging is 20 minutes, the fast energy consumption is almost the same. When the reserve energy fat begins to mobilize and prepare to burn, if the exercise is stopped at this time, it will not achieve the purpose of fully burning fat.Therefore, if you want to lose weight by Running, you have to run at least 20 minutes, 45-60 minutes.

What are the Running equipment

1. What shoes are good for Running?

See what site and extent Running.Generally jogging exercise, light running shoes, if you are in the game, wear nail shoes.

2. What clothes do you wear

If you want to persist in Running and run comfortably and cheerfully, it is best to wear professional Running uniforms. If it is just general exercise, ordinary sportswear is also possible, but do not run in usual clothes.

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Disclaimer: The above method stems from the index of the program system or the sharing of netizens. It is for your reference only and does not represent the research perspective of this website. It proves that it is valid. Please pay attention to the authenticity and authority of the source of the content of the content.Apply to delete & gt; & gt; error correction & gt; & gt;