Jogging to lose weight, the method is correct
If you want to lose weight by jogging, it is best to run 3-5000 meters every day, just run as normal, without running on the forefoot.
After running, you should perform muscle stretching for about 15 minutes. (Pressing legs, expanding the arm, stretching the shoulders, waist and knees, neck winding, bouncing in place, etc.) will have beautiful muscle lines after a long time!
And it helps you to grow taller, which is good for you. It is very important to become a handsome man in the future!
Run 5,000 meters a day, not too slow.
拉伸运动15分钟 俯卧撑 每天4组，每组15个(要扶窗台的高度) 仰卧起坐 有助于减肚子，练腹肌 每天3组，每组30个 如今越来越多的都市白领已Jogging is a way of life that is simple and easy to achieve your dream of a beautiful figure.
In the morning or evening, put on breathable sportswear, put on comfortable sneakers, find a path suitable for running, and jog with the surrounding green.
Run1 更加聪明 慢跑前要做好准备 做有氧运动前充分地将身体的潜在热能调整到准备状态，有利于身体内机能的调整，激发身体中的“GHRELIN”激素，促进脑内学习区域的神经细胞，一定程度上可以提高记忆力 ◎慢跑前的准备动作你要会哦!Stand with your hands on your hips and alternately move your ankles.
◎ Reduce psychological stress: Continue to be in a highly competitive environment. If you do not rule out nervousness, mental and psychological stress, you will always be at a disadvantage.
Moderate jogging preparation can alleviate the psychological burden and maintain a good mentality.
◎ Practice flash point: Warm-up exercise can increase muscle temperature and make muscles soft and not easily strained.
◎ Practice Index: ★★★ ◎ Practice Time: Before running (prepare for action), you can practice at any time.
Run2 is healthier Time & speed is the key to fast health and weight loss. The time and speed of jogging depends on the pace of the running. The general aerobic exercise time is 20 to 30 minutes. Too long will cause muscle fatigue to be detrimental to health.
◎ Speed exercises need to be mastered.
When jogging, first raise the legs alternately, move the hip joints, and then gradually increase the speed. The knees touch the upper abdomen as much as possible. The arms swing forward and backward. When the running, the forefoot touches the ground first, and the whole foot reaches the ground.
◎ Improve cardiopulmonary function: Persistent jogging will cause the heart to contract, increase blood output, lower the resting heart rate, lower blood pressure, and improve the body’s health index.
◎ practice flash point: can speed up blood circulation, increase muscle oxygen uptake, but the speed should not be too fast, the aerobic heart rate is controlled at 60% -80%; to avoid ineffective exercise, fat will stop decomposition under anaerobic conditions,In addition to the above heart rate control, fat loss is not guaranteed.
◎ Practice Index: ★★★ ◎ Practice time: early morning or evening is better.
Run3 is more beautiful Fully burnt fat shaping After jogging, stretching the body can make the excess fat in the body burn well, let most parts of the body exercise and shape your perfect S curve.
◎ The correct posture and relaxed attitude are beautiful.
Place your hands on top of your head, close together to stretch and stretch your torso.
◎ Effective shaping and fat reduction: Regular uninterrupted jogging exercise can consume a lot of excess fat in the body, while post-running auxiliary exercises, such as stretching the body, are shaping the body’s beautiful S-shaped curve and strengthening the muscles.The best choice for strength and endurance.
◎ practice flash point: After jogging exercise, do the right amount of stretching, you can ease the heart rate of overspeed.
◎ Practice Index: ★★★★ ◎ Practice time: early morning or evening is better.
Tip: Micro-sweat jogging to lose weight fast In many weight-loss methods, the best way to lose weight is “slightly sweating long distance jogging.”
I am deeply touched by this.
I am 45 years old. I have been engaged in physical education for more than ten years. I once reduced my physical activity due to my facial muscle spasm and followed the doctor’s advice to pay special attention to nutrition to prevent facial muscles from appearing more problems.
However, in only two years, the abdomen became increasingly “rich”. The “general belly” was getting higher and higher, and the weight reached 82 kilograms. In two years, it actually increased by 7.
5 kilograms, in addition to panic, the author read a lot of health information, and finally decided to use “small sweat long distance jogging” to lose weight.
After more than two years of protracted war, the weight dropped to 76.
5 kilograms, just 1.
In the case of the 75-meter head, it basically recovered to the standard weight, and the face pumping was unexpectedly relieved.
My experience is: get up at 6:30 in the morning (coating winter thick and thin, do not wear shorts, in order to keep warm and sweat), to the standard sports field with 400 meters runway, first run 3 laps or run alternately.Put the body into a slightly hot state, then, before the sole of the foot touches the ground, use a large step or a large step, feel the effort to jog 4 laps at a moderate speed, and take 5 steps between one breath and one breath.2) Make the exercise in aerobic state, so that the heart rate and respiratory rate can endure itself.
When the body enters a slight sweating, slow down slightly, with the whole foot on the ground, and then run 5 times in an effortless jogging state, this time is the key time for weight loss.
The number of laps is memorized by three laps, four laps, and five laps. If the number of laps is 12, it is easy to confuse.
If there is no 400-meter runway in the local area, you can jog in a field with less cars or a basketball court, a small football field, etc. The time allocation is: run slowly for 2 to 3 minutes, then run for 5 to 6 minutes at medium speed, thenSlightly slow down and jog for about 10 minutes, the whole exercise process is 15 to 20 minutes, and the stride, stride and respiratory rate should also be able to endure.
From the physiological point of view, the continuous jogging in the state of micro-sweat, the body energy supply will gradually shift from “burning” sugar to “burning” fat, so if you sweat for 5,000 meters or 20 minutes, you will consume a lot of body.Fat, so as to achieve weight loss and maintain the ideal weight.
After the sweating and jogging, do some relaxation activities, such as walking slowly, kicking the legs, squatting, turning the waist, and expanding the chest.After the body temperature, the heart rate basically returned to normal and then returned to the room.
After returning to the house, it is best to replace the sweaty clothes, or put on the sweatshirt consciously before running, dry it after running, and wash it up to 3 times.
In addition, the use of this method to lose weight, generally do not need to do every day, jogging three times a week can be, or keep jogging can achieve the purpose, too tired, it is easy to cause a cold and other patients.
In short, to lose weight according to the above method, as long as the principle of gradual progress, adhere to the long-distance jogging of micro-sweat after three years or so, coupled with appropriate diet diet, less than enough, can achieve the purpose of weight loss and weight control.
This weight loss method is also convenient, safe, saves money, and has remarkable effects. It is especially suitable for middle-aged and elderly people who often sit in the office to lose weight.