What time is good to practice yoga in summer

Early morning is the best time to practice yoga. It is best to practice before 8 am.Because the energy consumption of yoga damage from the morning in the morning comes from fat, not muscle. After one night of rest and purification, the intestinal and bladder waste has been removed. At this momentAt all times, our spirit is sober but not disturbed, and can be concentrated in practice.At this time, you are most likely to experience the effect of your body, and practicing yoga in the morning can also increase the metabolic rate of one day.

In addition, practice at noon to the top of the sun to the top of the head, practice after the sunset at night, and practice at 12 o'clock in the early morning, and it will also have a good effect.

Suitable yoga action suitable for summer training

1. Eagle style

This action requires the same hands and feet. If the right hand is walked behind the left hand, then the right leg should be wrapped around the left leg.Of course, this action is not difficult, and the request should not be high.This action is to twist yourself into twist -shaped and stand for a minute.

2. Bending moon style

This action is easy to imitate, you just need to straighten your arms, and then slowly bent on the side of your body.When doing action, you can do it in front of the glass so that you can see your movements. Once you find that the action is wrong, you can correct it in time.Pay attention to the chest and abdomen when doing movement, and close your arm close to double, so as to maintain Smooth breathing.

3. Camel style

Kneeling on his knees, "anti -bow", to see to what extent you can do according to your own situation.But to control yourself, look back as much as possible, support your hands on the heels, and the knee joint must be right angles.

4. Snake style

Lie down on the ground, and lift your head as much as possible, just like the cobra.Don't think that this is a relaxation action. In fact, it is difficult to really do it.

5. chair style

Knee and feet are tightly tightly, squatting down a few feet, just like you are sitting in a chair.Raise your arms over the top of your head and face your palms.

Keep your right posture, lift your right knee about 12 feet away from the ground, keep this posture, and make three deep breaths.Put your legs down, then lift your left leg and repeat this movement, and do it twice per leg.

precautions for practicing yoga in summer

1. Listen to the body's feelings and determine the practice time by the physical response.It can be practiced for about 30 minutes in the morning in the morning. Friends who practice in the early stage can be a few minutes or ten minutes, and then slowly increase the practice time.

2. Practice different content at different times, such as practicing more positions in the morning, noon, at night, more meditation, and so on.

3. The temperature in summer is high, and the human body will sweat a lot during practice, so the water loss in the body will be a lot.Therefore, you should pay attention to replenishing water in time to prevent heat stroke.Generally speaking, if the strength of the exercise is not high and the amount of sweating is not very large, you can drink 1-2 cups of water each before and after the practice.yoga practitioners who take weight loss as the main purpose should drink a glass of water every 30 minutes during exercise and drink a glass of water after exercise.

4. If you feel dizzy, chest tightness, nausea and other symptoms, you should stop practicing immediately. When the air is fresh, the ventilation, good ventilation or normal room temperature rest.

5. After practicing yoga, do not drink cold drinks and blow air conditioners immediately because of greedy coolness, and take a cold bath. It is best to take a hot bath after a short break and water supplement.

6. The loss of sweat will take away part of the minerals in the body, such as potassium and narn.Therefore, you should pay attention to some fruits and vegetables rich in minerals in your diet. For example, eat more fruits such as banana and orange. vegetables like mushrooms, broccoli, peanuts, etc. should be eaten frequently.

7. After the practice, you need to bathe and eat after 30 minutes. At the same time, you should not sigh the air conditioner for a while after exercise or blow the air conditioner out of the air conditioner.

8. Do not make up before practice, because sweating can block the pores.

summer training yoga equipment

1. Basic non -slip yoga mat

What is the most basic equipment for practicing yoga?Isn't it our yoga mat yet?Many actions in yoga need to be completed on the yoga mat. When choosing a yoga mat, pay attention to choosing some Yoga mats with suitable thickness and good non -slip. In this way, it will not slip back and forth.Good Yoga mats, if there is no odor!

2. Standard summer Yoga suit suit

Do you choose clothes when you exercise?If you choose the clothes we live in usual, some movements may not be done enough, then the exercise effect is naturally not good enough.On the contrary, choosing a summer Yoga suit with good elasticity, fit, and good sweat -absorbent can make your exercise effect better, move more in place, and double the weight loss and detoxification!

3. Sweating sports towels

Khan dripping during exercise, do you wipe with your hands or towels?It must be a towel!Most people choose to wipe with a towel during exercise, because the towel is strong in water, whether it is yoga or the usual fitness exercise, it is a good choice.

4. Other yoga tools

There are yoga bricks, yoga ropes, yoga balls, etc., yesThe most common yoga weapons can be added on the basis of a certain yoga.

Can yoga really shake

After practicing yoga, the weight did not decrease, but the body did become strong, because fat has been slowly exercising into a density muscle during the practice process!The fat becomes muscles,In fact, it will appear visuallyThe feeling of "thin", yoga can shape your shape, dress is more beautiful.

Of course, this also needs to be accumulated for a long time. It is impossible to make immediate shadows in the early stage, and the muscles are standing in a short time.But at the beginning, the most important purpose of learning yoga is definitely not thin, but to know your own body with many yoga movements that can exercise to deep muscles.First understand, and then strengthen the forging chain, any movement must be gradual.

precautions for yoga

Warm is important.Do not do difficult movements at the beginning, so as not to cause exercise damage.It is best to do some yoga warm -up movements, step by step to avoid the body from being frightened.

When practicing, be sure to keep the room relatively quiet, and the air must circulate.Don't practice in a too soft bed, prepare a yoga mat, then wear pajamas, and practice.

Practicing yoga does not necessarily need to draw tigers according to the cat. It is done completely according to the actions of the CD. The practitioners can remember how much movements can be done, and the order of action is not unchanged. It should be desired as long as the breathing is stable and calm.

When practicing yoga,Every action must be maintained3to5Secondary breathAfter practicing yoga, you should feel the joy of the mood rather than the sour body, or even pain.

Do not force the yoga. yoga may not be done every day. Only when you are in a good mood, good body, and time to do yoga when you are free, you can do more with less.

The more difficult the yoga action is, the better

Many people are not clear for the purpose of practicing yoga.There are many ways to practice yoga, and some of them are difficult for many people to do.Because everyone's physical foundation is different, it is difficult to do it if there is no exercise process.And it will cause damage to the body.Generally speaking, the difficulty position has high requirements for all aspects of the body, and often requires long -term stretching or support. For people with insufficient muscle strength and flexibility, it is easy to cause tendon injuries and cause tendon injuries.The joint becomes unstable.

yoga's entry action teaching

Preparation of yoga needs to be prepared for yoga

Quiet places (the best place to be closed), Yoga mats, yoga music, head hoop, yoga clothing, towels, pure water.

The process of practicing yoga

Pose 1: Prayer style

Method: stand upright and move together.Hold your hands on your hands.Relax the whole body.Mix evenly.

Benefits: Establish a state of concentration and tranquility, and prepare for the practice.

Pose 2: Show arm type (hold your arms upward)

Method: Raise your head upward, and the arms are separated from the shoulders.Raise your head and your upper body slightly.

Breathing: Inhale when raising your arms.

Benefits: Stretch the abdominal organs, so eliminate excessive fat and improve digestion.exercise arm and shoulder muscles.Strengthen spinal nerves and open pulmonary and lobe.

Pose 3: Forest type (hand -tapped)

Method: The body flexes forward until any side of the hands or fingers touches the feet, or on the ground in front of the feet.Touch your legs before using your forehead, but do not strain.Keep your knees straight.

Breathing: exhale when your body is flexed.Try to shrink the abdomen at the final position and exhale the maximum.

Benefits: help to eliminate or prevent stomach or abdominal diseases, and reduce excess fat in the abdomen.Improve digestion.It helps to eliminate constipation, make the spine soft, and strengthen the spinal nerves.

Pose 4: Horse -riding style

Method: Try to stretch your right leg back.At the same time, bend your left leg, but keep your left foot in place.Straighten your arms, in situ in situ.At the end of the action, the body weight should be supported by both hands, left foot, right knee and right toe.In the last posture, the head should be lifted back, the back into a bow shape, and staring upwards.

Breathing: Inhale when the right leg is stretched backwards.

Benefits: massage abdominal organs and improve their activity functions.Strengthen the muscles of both legs and get nerve balance.

Pose 5: Mountain -style style

Method: Straighten your legs, move your feet together, lying your body forward, your hips are raised in the air, and your head is low, making it located between your arms.The body should become two sides of the triangle.In the final position, your legs and arms should be straightened. In this posture, try your two feet to the ground.

Breathing: Straighten your legs and bend your torso.

Benefits: Strengthen your arms and legs and muscles.Stiring the spine in the opposite posture, which further helps the softness of the spine.Strengthen spinal nerves and provide them with fresh blood.

Pose 6: Eight -Body Delivery Earth

Method: The body is lowered, so that when the last position of this posture is only toes, knees, chest, hands, and chin touching the ground.The hips and abdomen should be slightly lift away from the ground.

Breathing: After exhausting, you can take the breath.

Power: Strengthen thighs and arm muscles.Develop chest.

Pose seven: Snake -like

Method: Straighten your arms and raise your body from your waist.The head faces backwards, the same position at this stage is the same as the last position of the cobra.

Breathing: Inhale when you lift your body and the back of the bow.

Power: The abdomen is compressed, which helps to squeeze out congestion from the abdominal organs.This posture is very useful for all stomach problems, including indigestion and stool.The back of the bow exercise the spine to soft the muscles and rejuvenate the most important spinal nerve.

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.

Losing weight yoga thin waist action

1. Wind blowing tree style

Method: Stand, open your feet with the same width as the shoulders, and the ten fingers are intertwined.Inhale, turn your palms on your chest, and your arms lead the spine upwards.Exhale, bend the spine on the right, and the arm stretches with it.Inhale, reply to the middle.Exhale, bend the spine on the left, and the arms stretch with it.The above is a group, which can be repeated 4 ~ 6 groups.

Efficacy: reshape the muscle lines of the waist, strong digestion and absorption system, which can inhibit fat accumulation between the waist and abdomen.

2. Back rotation

Method: Stand, open your feet with the same width as the shoulders, and the ten fingers are intertwined.Inhale, turn your palms on your chest, and stretch your arms upwards.Exhale, lean forward from your waist, go forward, until the back of the waist and arm is parallel to the ground.After inhalation, exhale, and the arm leads the spine to the right level to reverse 90 degrees.Inhale, reply to the middle.Exhale, in the opposite direction, the same.Can be repeated 4 ~ 6 groups.

Efficacy: Promote intestinal peristalsis, clean up toxins in the body, and consume excess fat on the side waist.

3. Spinal twist

Method: Sit position, bend your knees, your left leg up, your right legs down.The right heel is placed on the outside of the left hip, and the left foot is stepped on the outside of the right knee.The right elbow is outside the left knee joint, and the left arm is wrapped around the right waist from the back.Inhale, the spine stretchs upwards.Exhale, fully twist to the left and rear.Inhale, reply to the middle.Exhale, let go of your limbs.In the same way.

Efficacy: Massage all internal organs, regulate the normal endocrine and digestive system, and improve the phenomenon of fat deposits in the body.

4. Side extension posture

Method: stand upright, take a big step forward with your right leg, turn your left foot 45 degrees outwards, so that your right knee and right foot toes are on a horizontal line to press down the body as much as possible, so that the right thigh and the ground are parallel.Bend your body, put your right palm behind the right foot, and hold on the ground.When you try to stretch your left arm as much as possible, keep your right thighs and the ground parallel.Try to stretch your arms and do not hump to expand your chest.

Efficacy: exercise the entire back, leg muscles, hip muscles, abdomen and lumbar muscles.

5. Snake twist

Method: lying down, open your feet with the same shoulders, flex the elbow, and place your hands on the ground on both sides of the chest.Inhale, push the ground, and stretch the spine upwards.Exhale, flexion after the spine.After inhaling, exhale, twist the spine to the right and rear, and look at the left heel.Inhale, turn back to the middle.Exhale, in the opposite direction.4 ~ 6 groups can be repeated.

Efficacy: Reduce excess fat on the back and hip hips.This style can also strengthen the kidneys, which can completely metabolize the toxins in the body and eliminate edema of the lower limbs.

6. Locust style

Method: lying down, open the same shoulder width of your feet, the arms are about two punch with your body from the body.Inhale, lift your limbs and your body as much as possible, and the hands and feet are the same as possible.Keep your breath even for a while.Exhale, the whole body falls to the ground, relax.4 ~ 6 groups can be repeated.

6 Bastable leg yoga action

Thin leg yoga action -half lotus spine twist type

practice:

1. Sit stand, straighten your legs forward, bend your left leg on your right thigh, and your feet facing up.

2. Exhale, extend your left arm forward, grab your right toe with your left hand, turn your upper body to the right, put your right arm towards the back, and hold your right hand to hold the left side of the waist.

3. Inhale, then exhale, at the same time turn the head and upper torso as much as possible to the right, keep it naturally breathe naturally, and change to the other side.

Thin leg yoga action -triangular rotation type

practice:

1. Stand naturally and separate your feet wide.Inhale deeply, raise your arms parallel to the ground, straighten your knees, turn your right foot to the right ninety degrees, and turn your left foot to 60 degrees.

2. Exhale, turn the upper body left, bend the torso down, and place your right hand between your feet.The right arm and the left arm are vertical, and your eyes look at your left finger.

3. Stretch your shoulders and scapula for 10-30 seconds.Inhale, first close your hands, then the torso, and retract your two feet.Then change the direction.

Note: The time to maintain on both sides should be consistent.

Thin leg yoga action -cat bow back type

practice:

1. Kneel down, sit on the back of the hips, keep your upper body upright, place your hands on your legs naturally, and relax your shoulders and arms.

2. Raise your hips, kneel your knees, and have both hands and shoulders with width to support the ground.

3. Inhale, raise your head, collapse your waist, collapse, and your hips up.Keep 5 to 10 seconds.

4. Exhale, bow your head, the spine is bow -shaped, arch back, keep it for 5-10 seconds.

Note: Repeat 5-10 times and relax.

Thin leg yoga action -fish style

practice:

1. Lie flat, straighten your legs together.

2. Inhale, arch the back, lift your body torso away from the ground, top your chest, raise your head, and gently let the top of the head close to the ground.

3. Straighten your arms, hold ten, and lift your feet away from the ground at the same time.

Thin leg yoga action -side corner stretch type

practice:

1. Stand the facade to the front, the legs are separated as much as possible, the hands are raised as high as the shoulders, and the palms are down.Open the right foot 90 degrees, retract 30 degrees with your left foot, exhale, bend your right knee, your thighs are parallel to the ground, and your left knee straight.

2. Low your right arm along the inside of the right leg and place your hands on the inside of the feet.Turn your face upwards, stretch your left arm towards the front of the head, and put the upper arm to the temple part.

3. Keep for 30 to 60 seconds, breathe steadily, get up inhaled, and repeat the other side.

Note: Concentrate to stretch back and spine.Stretch the chest up and behind, and finally form a straight line on the chest, hip, and arms.

Stovepipe yogaAction -Simplify spine twisting practice

1. Sit stand and straighten your legs.Both hands are placed flat on the ground, slightly behind the hips, the finger of both hands out, move the left hand over your legs, and put it in front of the right hand.

2. Put your left foot on the outside of the right knee, further extend the right palm to the back, inhale, try to turn your head to the right, so as to twist the spine.

3. Don't exhale, keep this posture for several seconds.Exhale, turn the torso back to place.Change on the other side.

Note: Don't bend your back.

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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