Running is a kind of fat burn effect is very good aerobic exercise.Running, to grasp some points, avoid muscle and bone injury.
Running has become a kind of sports for all, people is keen on all kinds of running and sprint, marathon, night run, color run...Running besides can strengthen physical health, but also a kind of very good burning fat.Have legs, everybody can run.However, in order to avoid running injuries, or running to lose weight should be grasped some points.
1. The running environment
If home have a running machine, you can open the window a breath of fresh air to run, run outside try to choose the park or the river and other places where the air is fresh, the fog haze as far as possible not to run, when the damage to the body is very big, also do not movement around the edge of the road as far as possible.
Running process, with the surrounding buildings or other things for reference, make the goal, achieve the goal step by step helps to adhere to.
2. Prepare before you run
The first is dressed.Wear shoes, feet into it, pull the LACES from the bottom to tie it tight.In order not to hinder the circulation of the blood, shoes can't tie too tight, want to leave space for activities.Choosing running clothes, choose breathable clothes, don't be too lenient.
In addition to the clothes, warm-up is before running also must be ready to run before.Warm-up exercise can begin with a slow walk, then stretching, then speed up slightly high do leg lifts jumping movement.When stretching, can according to your own situation has included stretching the calf, knee, shares of joint, shoulder joint and so on.Which, however, whether do warm-up should be careful not to over practice, so as to avoid injury.
3. The running form
When running, maintain the stability of the head and shoulders.Head to is on the front, unless the road is rough, don't before the agent, the eyes look at the front.Shoulders relax appropriately, avoid the chest.Should be based on shoulder swing arm axis movement before and after, left and right movement range is not more than the body midline.Fingers, wrists and arms should be relaxed, elbow Angle is about 90 degrees.
4. The running speed
Many people think, run faster, the faster the thin.This idea is wrong.Run though more heat than consumption, but this will cause burden to the calf, speed up the muscle growth and lead to lower leg coarsens.Fat burning time is real after exercise for 30 minutes, so stick to jog for half an hour or more running is the most effective method reducing weight.Jogging besides can reduce weight thin body, ecg, lung, liver, blood, and so on various aspects is good, is a healthy sport.
5. After running the tensile
Running after stretching muscle relaxation, is the main purpose of improving the elasticity of muscle.After running not stretching to cause a decline in muscle flexibility, lactic acid accumulation muscle soreness, prevent muscle recovery and growth.After running stretch is given priority to with static stretching.When drawing in addition to the right position, control good tensile strength.Stretch to the target muscle with moderate pain, don't use brute force to stretching, otherwise easy to damage the muscles and ligaments.
Friday, June 26, 2015
11 walk weight-loss techniques to accelerate fat burning
Walking is people every day for sports.Walking has thin body effect, some people just don't understand, why you will walk and not thin down every day.The main is you didn't master the skill walk to lose weight.Want to walk to lose weight?Walk quickly to collect the following 11 tips to lose weight.
1. Speed up walking
Want to use to walk to enhance physical activity, the pace of nature also should make adjustment, to achieve sufficient strength, can consume the body fat, make the body more robust.Average person walking speed in 4 kilometers per hour, if you want to achieve the purpose of weight loss, must accelerate to that 5.6 miles per hour, at the same time, increase the more steps, can let you burn one-third more calories.
2. Tiptoe before entered
Flat like walking is heel first, in order to enhance walking thin leg effect, can try to change the way of walking, the tiptoe before entered.Walking on tiptoe forward method of specific action is to keep your legs apart walk 30 cm, held his hands toward the ceiling, and both hands open palm, palm relative, toe pad on hold for 1 minute, then toe walking, so that you can exercise to the arm, abdomen, calf muscles.
3. The increasing pace of
In addition to increasing pace, to lose weight, but also accelerate the pace of walking.You want to take back the waist up, try to hold out a bosom, two feet 10 toes toward the direction of the walk, every step to go hard with my toes.Every step to make the whole body muscle movement, have the feeling of the people to play up.
4. Uneven road surface
Walking on the uneven road surface, can not only increase the training on feet, compared to walk on the ground, can consume more calories.In gravel road, grass, hiking trails, beaches, rock, snow, such as road walk, than general ground to walk, 2-3 times can burn more fat.
5. Go kick method
Go and kick at the same time, the thin leg can get twice the result with half the effort.Walk the specific method is to adjust the way of walking, increase kick, straight movement, as far as possible big amplifier, go for a walk again to small quick steps, then switch back to stride, thus continue more than half an hour can thin leg.
6. Weight-bearing walking
If don't think walking lightsome feeling, you can try to increase the body weight, increasing weight makes walking intensity, and improve muscle strength, achieve dual motion effect, but should pay attention to avoid wear ankle or hand jack, because change the gait and posture, it will cause the risk of injury.
7. Cross legs to walk
Cross legs walk way to lose weight just as its name implies is to use cross legs walk, is also the other the right leg left leg, amplitude are larger as far as possible, using the muscles of the left thigh down right thigh, reoccupy after right thigh muscle pressure left thigh, constantly walking exercise can elongate the leg muscle line, make the legs look more slender.
My arm 8.
Speed was in large part from the arm, a hike in the swing arm, power can propel you forward and help you burn more calories, and strengthen the upper body strength.Walk, bend the elbow to 90 degrees, coupled with travel, let the arms posture is a back and forth at this time, shoulder to relax, natural slightly after the turn, make the chest expand, hold in the best position, walk to achieve maximum efficiency.
9. Aikido to walk
Aikido walk not only can thin leg thin abdomen.When you walk, hold your head high, bottom clamping, double foot tiptoe in 60 degrees, the step when the hand too, heel first.Steps respectively with line 30 degrees, but the heels are on online.Hold out a bosom thin abdomen, walking in the process of abdominal breathing.
10. The sole of the brushing.
The more muscle to participate in, the more heat of combustion.Therefore, as far as possible when walking the whole foot can be involved in the movement.From the heel to toe, alternate landing.Before the soles of your feet on the ground, forcibly push after, just like the sole of the foot even stick of gum.In this way, the calf muscles, tendons, gluteal muscle will be involved.
11. A grand gesture to walk
High-profile walk, briefly, to walk, high stretch body, keep your shoulders back, but must shoulder down easily, rather than his shoulders tight, his eyes looking straight ahead, chin natural micro.
1. Speed up walking
Want to use to walk to enhance physical activity, the pace of nature also should make adjustment, to achieve sufficient strength, can consume the body fat, make the body more robust.Average person walking speed in 4 kilometers per hour, if you want to achieve the purpose of weight loss, must accelerate to that 5.6 miles per hour, at the same time, increase the more steps, can let you burn one-third more calories.
2. Tiptoe before entered
Flat like walking is heel first, in order to enhance walking thin leg effect, can try to change the way of walking, the tiptoe before entered.Walking on tiptoe forward method of specific action is to keep your legs apart walk 30 cm, held his hands toward the ceiling, and both hands open palm, palm relative, toe pad on hold for 1 minute, then toe walking, so that you can exercise to the arm, abdomen, calf muscles.
3. The increasing pace of
In addition to increasing pace, to lose weight, but also accelerate the pace of walking.You want to take back the waist up, try to hold out a bosom, two feet 10 toes toward the direction of the walk, every step to go hard with my toes.Every step to make the whole body muscle movement, have the feeling of the people to play up.
4. Uneven road surface
Walking on the uneven road surface, can not only increase the training on feet, compared to walk on the ground, can consume more calories.In gravel road, grass, hiking trails, beaches, rock, snow, such as road walk, than general ground to walk, 2-3 times can burn more fat.
5. Go kick method
Go and kick at the same time, the thin leg can get twice the result with half the effort.Walk the specific method is to adjust the way of walking, increase kick, straight movement, as far as possible big amplifier, go for a walk again to small quick steps, then switch back to stride, thus continue more than half an hour can thin leg.
6. Weight-bearing walking
If don't think walking lightsome feeling, you can try to increase the body weight, increasing weight makes walking intensity, and improve muscle strength, achieve dual motion effect, but should pay attention to avoid wear ankle or hand jack, because change the gait and posture, it will cause the risk of injury.
7. Cross legs to walk
Cross legs walk way to lose weight just as its name implies is to use cross legs walk, is also the other the right leg left leg, amplitude are larger as far as possible, using the muscles of the left thigh down right thigh, reoccupy after right thigh muscle pressure left thigh, constantly walking exercise can elongate the leg muscle line, make the legs look more slender.
My arm 8.
Speed was in large part from the arm, a hike in the swing arm, power can propel you forward and help you burn more calories, and strengthen the upper body strength.Walk, bend the elbow to 90 degrees, coupled with travel, let the arms posture is a back and forth at this time, shoulder to relax, natural slightly after the turn, make the chest expand, hold in the best position, walk to achieve maximum efficiency.
9. Aikido to walk
Aikido walk not only can thin leg thin abdomen.When you walk, hold your head high, bottom clamping, double foot tiptoe in 60 degrees, the step when the hand too, heel first.Steps respectively with line 30 degrees, but the heels are on online.Hold out a bosom thin abdomen, walking in the process of abdominal breathing.
10. The sole of the brushing.
The more muscle to participate in, the more heat of combustion.Therefore, as far as possible when walking the whole foot can be involved in the movement.From the heel to toe, alternate landing.Before the soles of your feet on the ground, forcibly push after, just like the sole of the foot even stick of gum.In this way, the calf muscles, tendons, gluteal muscle will be involved.
11. A grand gesture to walk
High-profile walk, briefly, to walk, high stretch body, keep your shoulders back, but must shoulder down easily, rather than his shoulders tight, his eyes looking straight ahead, chin natural micro.
How to squat can accelerate thin leg?
Effective carry buttock thin leg squats
Squat movement through activities shares the muscles around the joints, inner thigh exercise "invertor", lift the buttocks lines, exercise the hip muscles at the same time, can make hip shape more beautiful, more tight buttocks.At the same time, the squat also stimulate lymph of energy efficiency, improve the leg edema, still can exercise the leg strength, compact coxal muscle, leg muscle line more graceful.
The squat
1. Pay attention to breathing
The strength of the heart and lung function will directly affect the effects of anaerobic exercise, but not accurate breathing, heart and lung function again good also of no help.So each time the inspiratory time is bound to have a deep, exhale, don't worry, slow uniform gas exhaled.Suppose in squat down a larger weight may be a squat down an action at the end, can hold, but only once, otherwise, will constitute symptoms such as headache, nausea, hypoxia.
2. Squat shoulds not be too low
Squat down to the thighs parallel to the ground or slightly lower, if the hip was in ankle, squat down low, neither necessary, easy create an ankle and knee joint injury.
3. The next crouching velocity shoulds not be too fast
Avoid by all means when the squat down speed is too fast, easy to damage an ankle and knee joints.And squat down too fast, easy to feel tired and panting, affect breathing.
The squat behavioral essentials
The largest is the squat squat exercise value stage, this stage focus on the leg, the whole process of squat to keep focus.
Preparation: legs apart and shoulder are the same as wide, straight back, looking ahead, arms straight forward.
Squat: legs and hard, and at the same time out.To lift up your head, imagine the kick hard make head can top up, and after the first don't lift your hips straight waist, knees under slow crouching, until thighs parallel to the ground, keep straight back.
Rose: stability, feet can't move.After the body upright, four continue hard, extreme contraction, keep knee hyperextension tends to 1 to 2 seconds.Slowly got up and keep straight back, until the return to ready for action.
The standard of the squat
1. A bow in his back
2. Straight forward
3. The weight on the heel
- more than 4 good depth below the surface
5. Hold out a bosom
The squat method of thin leg
1. Stood with his legs open, the spacing between the two legs legs slightly wider than shoulder-width.This is a do squats action of neutral position.It is better to let the medial ankle, knee, shoulder, head like pulled a thin line, standing straight.
2. Upper body forward, buttocks towards inclined rear downward, as if to let the stock joint body bent into two parts.Cover your knees hands on knee medial, respectively to the outside.Gently pulling strands of joints, muscles, knee outward pressure slowly.
3. Same with squat movement, like to sit in the chair of the back, buttocks in inclined rear downward.At this time, the upper body back to straight, begin from strands of joints, the body bent into two parts.Then return to action 1 position, and then slowly will be 1 ~ 3 action repeat 10 times.
Squat movement through activities shares the muscles around the joints, inner thigh exercise "invertor", lift the buttocks lines, exercise the hip muscles at the same time, can make hip shape more beautiful, more tight buttocks.At the same time, the squat also stimulate lymph of energy efficiency, improve the leg edema, still can exercise the leg strength, compact coxal muscle, leg muscle line more graceful.
The squat
1. Pay attention to breathing
The strength of the heart and lung function will directly affect the effects of anaerobic exercise, but not accurate breathing, heart and lung function again good also of no help.So each time the inspiratory time is bound to have a deep, exhale, don't worry, slow uniform gas exhaled.Suppose in squat down a larger weight may be a squat down an action at the end, can hold, but only once, otherwise, will constitute symptoms such as headache, nausea, hypoxia.
2. Squat shoulds not be too low
Squat down to the thighs parallel to the ground or slightly lower, if the hip was in ankle, squat down low, neither necessary, easy create an ankle and knee joint injury.
3. The next crouching velocity shoulds not be too fast
Avoid by all means when the squat down speed is too fast, easy to damage an ankle and knee joints.And squat down too fast, easy to feel tired and panting, affect breathing.
The squat behavioral essentials
The largest is the squat squat exercise value stage, this stage focus on the leg, the whole process of squat to keep focus.
Preparation: legs apart and shoulder are the same as wide, straight back, looking ahead, arms straight forward.
Squat: legs and hard, and at the same time out.To lift up your head, imagine the kick hard make head can top up, and after the first don't lift your hips straight waist, knees under slow crouching, until thighs parallel to the ground, keep straight back.
Rose: stability, feet can't move.After the body upright, four continue hard, extreme contraction, keep knee hyperextension tends to 1 to 2 seconds.Slowly got up and keep straight back, until the return to ready for action.
The standard of the squat
1. A bow in his back
2. Straight forward
3. The weight on the heel
- more than 4 good depth below the surface
5. Hold out a bosom
The squat method of thin leg
1. Stood with his legs open, the spacing between the two legs legs slightly wider than shoulder-width.This is a do squats action of neutral position.It is better to let the medial ankle, knee, shoulder, head like pulled a thin line, standing straight.
2. Upper body forward, buttocks towards inclined rear downward, as if to let the stock joint body bent into two parts.Cover your knees hands on knee medial, respectively to the outside.Gently pulling strands of joints, muscles, knee outward pressure slowly.
3. Same with squat movement, like to sit in the chair of the back, buttocks in inclined rear downward.At this time, the upper body back to straight, begin from strands of joints, the body bent into two parts.Then return to action 1 position, and then slowly will be 1 ~ 3 action repeat 10 times.
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