How to do jogging is the most scientific?

Before jogging, you must do warm-up exercises, and at the same time, you should also practice jogging step by step according to your physique, control your breathing rhythm, and slowly pat your leg muscles to let your legs get better relaxation.

The correct way to run is to run with your body straight, your toes on your toes light, your arms low and swinging forward, breathing naturally, and looking ahead. Keep it at a constant pace, jog for 40 minutes, and wear a running protector.

Running heart rate is controlled at = (220 - age) x 65 100.

First of all, jogging should not be carried out on an empty stomach or a full stomach (full meal), 2-3 hours after a meal is the most appropriate, and each running time is 30 minutes.

Jog for 7 km or 40 minutes. Keep it easy.

1.Running shoes should have very good shock absorption.

2.You can't weigh too much.

3.The advantage of landing on the forefoot is that at the same time as landing, your knee is bent, and all the ankle joints and arches act as natural springs, removing a lot of your strength, and all the force acting on the knee will be much less.

4.Of course, not everyone is suitable for the forefoot run.

5.For ordinary runners, as long as you choose the landing method that best suits your state at the time.

6.In terms of running form, the most important thing is to make sure that your center of gravity is always straight forward in a horizontal direction, and the second point is to keep the top of the head, hips, and ankles in a straight line.

7.The third point is to reduce the swing of various parts of the body that are not directly in front of you.

8.When running on the forefoot, there is a trick: when running, the body should lean forward slightly, and use the weight of the body to lead the whole body forward.

9.About the warm-up link: mainly activate the neck and upper limbs, stretch the upper body, stretch the legs and waist, and do about 7-8 sets of movements, so that all aspects of your body are warmed up and you can arrange the main training.

10.The main training generally requires at least 30 minutes to have the effect of training.

11.Be sure to do a static stretch after the main exercise.

12.Helps to lengthen muscles and tendons, helps to restore the state of muscles, accelerates blood and lymphatic reflux and acid excretion.

01 First of all, we should pay attention to the time of running to ensure daily nutritional intake and sufficient physical fitness. Choose a pair of loose and comfortable running shoes that fit your feet before running, otherwise it is easy to hurt your toes, instep or ankles during running. There is also a process of warm-up exercises before running, such as walking one kilometer briskly or raising three sets of legs on the spot, each set of about 20 times.

Running is one of the most common forms of physical exercise we use nowadays, because it is simple and can be done in the gym, on the sports field, on the road, in the field, in the woods. However, running is not just running with your legs raised, and it seems to be a very simple form of exercise, but there are actually many precautions.

Step 1: First of all, you should pay attention to the time you usually run to ensure your daily nutritional intake and sufficient physical fitness.

Step 2: Choose a pair of loose and comfortable running shoes that fit your feet before running, otherwise it is easy to hurt your toes, instep or ankles during running.

Step 3: Before running, there should be a pre-run warm-up process, such as walking one kilometer briskly or raising three sets of legs on the spot, each group of about 20 times.

Step 4: Start running to pay attention to the rhythm and stride length between each step, not too big or too small, should be even breathing.

Step 5: The speed is generally guaranteed to be within 6 kilometers per hour, run for a period of time and feel that the heart rhythm is up, you must adjust your breathing rhythm in time, according to your own habits three breaths - exhale or four breaths - exhale, as long as the body is not overly tired.

Running is a very healthy exercise, let me tell you how to run the most scientific.

01 Warm up: Be sure to warm up before running so that you can fully stretch your muscles. There will be no leg twitching when running.

02 Adjust your breathing: It is important to breathe when running, try to breathe through your nose and don't take big breaths. Inhale slowly through your nose.

03 Stretching: After running, be sure to stretch. This relaxes the muscles in the legs and the legs don't get thicker. Doing a few sets of stretches is also more comfortable.

04 Jogging: Jogging when running, don't run at extreme speed. This will be unbearable all of a sudden, and the speed will be increased little by little.

Pay attention to your breathing rate and stride amplitude, and most importantly, running is a gradual process, and no one can start running 10,000 meters, so take your time.