What are the types of running? Which running methods can work the leg muscles

The types of running are divided into sprints, long-distance running, and middle-distance running.

Long-distance running is referred to as long-distance running. Originally 4-mile and 6-mile runs, from the mid-19th century onwards, they were gradually replaced by 5,000-meter and 10,000-meter runs.

Sprinting is a category of track and field events, which generally includes: 50-meter run, 60-meter run, 100-meter run, 200-meter run, 400-meter run, 4 100-meter relay run, 4 400-meter relay run, etc.; Its sports characteristics: it is the fastest speed for people to run the specified distance on the determined track at the same time, and the first to finish the project is the winner; In terms of energy supply for human body functions, it is manifested in the human body to maximize human instinct and supply energy in the way of anaerobic metabolism.

Middle and long distance race is an abbreviation for middle distance running and long distance running. It is an athletics sport with a distance of more than 800 meters. The middle distance events include men's and women's 800m and 1500m; The long-distance running events are men's 5,000m and 10,000m, women's 3,000m, 5,000m and 10,000m.

How to exercise leg muscles? He has a pair of toned legs, walks briskly and beautifully, and is steady and powerful. Here, here are three ways to exercise leg bodybuilding::

1) Squat with bare hands and open feet, raise your arms in front of you, keep your chest straight and your back straight, and your head straight, look forward as if there is a weight on your head and arms, and then slowly bend your knees and squat, when squatting to no longer low, slowly stand up until your legs are fully straight, and after the muscles of your legs and arms are tightened as much as possible, stop for a while, and repeat 15 to 16 times. Maintain a natural vertical posture throughout the movement. Exhale as you squat and inhale as you push your legs up.

It is a great exercise for developing the quadriceps and glute muscles. (2) Shoulder dumbbell squat with both feet open, hold the dumbbell to the shoulder, and the two ends of the dumbbell are higher in front and lower in the back to maintain balance. Then slowly squat with your knees bent, stand up when you can't lower your knees, and tighten your legs and hip muscles as much as possible, and redo 10 15 times.

3) Squat with a bell in both hands, stand on a firm low stool with both feet, and hold a heavier dumbbell or kettlebell or two barbell pieces of appropriate weight in both hands. Then slowly bend your knees and squat, and when you can't lower your squat, stand up, tighten your calf muscles (soleus and gastrocnemius) as hard as you can, and redo 15 16 times. Exhale as you squat each time you squat and inhale as you stand up.

Movement swinging

When running, our arms often follow the swing, which seems to be a very simple swing, but it is also skillful to operate, and it is best to follow the frequency of the feet at the same time, and it becomes a brisk walk. When swinging, do not clench your hands into fists, relax them, and then turn your palms downward, this action is somewhat like kneading dough, with the feeling of pressing down.

Change the pace

Changing the pace during the running method can be a significant help in speeding up metabolism and eliminating belly fat, try to change the pace during the run, run a distance with a large stride and then run a small step for a distance, or cross the change'In this change of pace, abdominal fat and muscles are stretched, which accelerates the dissolution of abdominal fat, muscle firmness, and the reduction of fat with persistence.

The distance should be long

Running method, why does running require a long run? Because in this way, the human body can consume all the blood sugar in the current blood, and at the same time consume the excess calories accumulated in the human body, help reduce blood sugar, blood lipids, and relieve blood pressure. And in terms of the running method, it has almost "zero" health damage.

From slow to fast

When running, many people think that it is fast running, but in fact this is wrong, running is first from slow to fast, step by step to speed up, the best is 5 minutes of jogging, then 4 minutes of brisk walking, gradually let the pace accelerate, and gradually change from fast walking to running. It is best not to go too fast and not to breathe sharply to avoid forking the breath.

Warm-up exercises

Warm-up exercises, in addition to some exercises need to be used, running also needs warm-up movements to help stretch some joints on the body, so as to avoid muscle strains during running. For example, swing your arms on either side of your ribs and walk slowly with your feet, or walk slowly for 1 minute, walk briskly for 4 minutes, and wait for your body to warm up before starting to run.