Five points of the running reduce weight correctly

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.