The general nature of running as a textbook, and what are the 4 major items of running textbooks?

Running can indeed exercise the muscles of the whole body, but because he exercises the whole body, it is difficult to exercise individual muscles, which is especially good for cardiopulmonary function.

Start, accelerate, midway, sprint.

Fast run, endurance run, relay run, obstacle run.

1. The benefits of running.

1. Maintain body shape: It can burn a lot of calories, and if you stick to it for a long time, you will lose fat and maintain a good figure.

2. Increase intelligence: It will make the mind more flexible.

3. Bone health: Bone health requires external pressure, and running autologous load exercise is an effective way to strengthen bones.

4. Peace of mind: Long-term running will find a way to release emotions, and some excessive or negative emotions can be vented and slowly control their emotions.

Second, the disadvantages of running.

1. Fasting running affects physical health: fasting exercise will cause a significant increase in the free fatty acids in the human blood, and if the free fatty acids are excessive, there will be causes of damage to the heart muscle, resulting in abnormal heartbeat and even sudden death.

2. Don't squat and rest immediately after running: it will cause blood return in the lower limbs, affect blood circulation, and lead to more fatigue.

3. Don't run excessively: it will lead to excessive ventricular hyperextension, myocardial fiber tearing, and the increase in catecholamines and pro-oxidant free radicals caused by exercise will lead to inflammation, resulting in cardiovascular scarring and sclerosis.

Benefits:1Shape up.

Running is a kind of aerobic breathing exercise, after 20 minutes of running, fat begins to burn, through running, you can achieve the purpose of the first time, it can make the muscles of the whole body rhythmically contract and relax, so that muscle fibers increase, protein content increases. Muscular development is one of the hallmarks of bodybuilding.

2.Stay young.

Consistent running can strengthen metabolism, delay the degenerative changes of bones, prevent the occurrence of senile bone and joint diseases, so that you can delay aging.

3.Enhance heart and lung function.

During exercise, the frequency and efficacy of the heart beat are greatly increased, and the heartbeat, blood pressure and elasticity of the blood vessel walls also increase. The maximum oxygen intake of trained athletes can be increased by 33-60% compared with the average person.

4.Improve sleep quality.

By running, the blood supply and oxygen supply to the brain can be increased by 25%, so that the quality of sleep at night will also be improved.

5.Temper people's will and perseverance.

Running sharpens one's will and perseverance, strengthens one's resilience and patience, improves agility, and promotes adaptability to the environment. People who insist on exercising for a long time have three characteristics when completing quantitative work: first, they act quickly; Second, it has great potential and can give full play to its maximum functional potential to complete the task; Third, the recovery is fast, the fatigue is eliminated quickly and completely, and it can quickly return to a calm level.

Disadvantage: Running can cause injuries due to repetitive movements. Ankles or knees are often the first to suffer.

Exercise that suits your body is good for your body; No.

Exercise that suits your body is harmful to your body!

march at the double, run forward according to the prescribed posture, run and walk. Running is a convenient daily physical exercise method and an effective way of aerobic breathing. You will be very tired after running, remember not to drink water immediately, and do not squat or lie down; Relaxation exercises should be done to help reduce fatigue.

The first step of running must be to jump out, and adjust the landing posture according to the actual situation during the running process (forefoot running, full-palm running, and hind-foot running); When standing, pay attention to the consistency of leaning on the leg and putting the arm. Running is a science, and the most scientific exercise method can achieve the best results.

Regarding running, what are the common misguided sales areas in life? How does the scientific way of running bend and tell?

Ensure 90% of the maximum heart rate, insist on sprinting for a month, can lose fat efficiently, and it is effective to accompany Brother Lu. Dust is stupid.

Long-distance running is a test of endurance, first slow to fast, learn to find your own running rhythm (two steps and one inhale, three steps and one breath) Don't break your rhythm because others are running faster than you, and finally think that you are the best! Persistence is victory!

What are the precautions for running?

As far as you're talking about endurance running, the benefits are:

1. It can effectively improve the lung capacity of the human body, increase the amount of oxygen intake, make people more sober-minded, and more energetic to face the pressure of work and life.

2. It can speed up blood circulation, speed up metabolism, and speed up the discharge of waste products in the body 3. Running is the most effective way to prevent aging, it can effectively exercise the body and strengthen the heart Precautions:

1. Do some simple warm-up exercises when running, especially the legs and waist 2, pay attention to hydration before exercise, which is conducive to the recovery of fatigue after exercise, generally supplement 500ml of water about half an hour before running.

3. Endurance running, not too fast, the speed is controlled at about 200m per minute 4, after the exercise, the necessary stretching should be carried out, so that the body can be better recovered 5, one hour before the exercise or half an hour after the exercise can eat food, otherwise it is not good for the stomach.

People who use running as a means of physical exercise generally choose to go for a run after waking up in the morning, but scientific research results show that running at night is good for health. I just woke up in the morning with low blood sugar, and I may faint while running, and I was suddenly excited (running) after a quiet night's rest, and there was no buffer.

Preferably between 7 and 9 p.m., prepare for your run (if necessary) no less than four times a week.

When jogging, the muscles of the whole body should be relaxed, the breathing should be deep and long, slow and rhythmic, you can take two steps and one exhale, two steps and one inhale, (exhale, exhale, inhale) can also be three steps and one exhale, three steps and one inhale, it is advisable to breathe deeply with the abdomen, puff the abdomen when inhaling, and close the abdomen when exhaling. When jogging, take a brisk stride and swing your arms naturally. Jogging should be done for 20 to 30 minutes a day (3000-5000 meters), but it must be consistent for a long time to be effective.

Evenings are not suitable for strenuous exercise.

Dinner should be eaten half an hour after exercise

It's best to run around five or six o'clock in the afternoon.

10 a.m. is the best, be careful of ligaments on asphalt roads, and don't wear leather shoes.

？？？Silence] can be said to be the relationship between inclusion and inclusion. Running can be counted as a type of fitness.

Fitness falls under a broad category that includes a lot of things. Swimming, cycling, doing aerobics, weightlifting, etc., all of these sports can be counted as fitness. If you consume a lot of energy for a long time in long-term fitness, you can choose something like protein powder and fitness powder to use together, which can exercise a whole body of muscles.

The brand selection can be checked out on PQFITNESS.