Now the outdoor air quality is getting worse and worse, there is often haze, usually busy at work, can not often go to the gym, but not exercise, resistance will decline, but also easy to shoulder and neck pain. And running in situ is the most suitable for modern people's exercise, simple operation, and there is little requirement for the sports ground. So what is the correct posture of running in place? How can I lose weight by running in place at home?
The correct posture of running in place
Head posture
Raise your head slightly, look straight ahead with your eyes flat, and relax your head and neck muscles.
Arm posture
Lift your chest, tuck your abdomen, bend your elbows, lift your shoulders slightly, bend your arms into 90 degrees, swing back and forth naturally, swing your hands slightly inward when you swing forward, swing your elbows slightly outward when you swing backward, so that "the front swing does not show your elbows, the back swing does not show your hands". This determines the efficiency of your running, and also reduces safety. When you are tired of running, also pay attention not to shrug your shoulders, you can shake your shoulders to relax a little.
Leg posture
When the lower limbs swing forward, the thighs are lifted as high as possible forward and above, so that the feet are at least 20 cm above the ground. This can make the abdominal muscles tense, the inner belly up, breathing evenly, long, full and rhythmic.
However, the leg lift should be moderate, not just the pursuit of step length and frequency. Increase the stride width is bound to cause a long vacating time, the center of gravity undulation, landing force heavy, so the vibration of the human body will increase, over time will bring unnecessary harm.
Landing posture
Calves relaxed natural sag, toes gently landing, lift the heel, heel not to the ground, the use of rebound force, so that the action rhythmically. Many people are used to landing on the whole foot when running, in fact, this landing method is not scientific, because there is no cushion when landing, which brings great impact on the body.
Also, avoid inside and outside the eight, running feet landing is "inside the eight" or "outside the eight", then the knee and toe can not keep in the same direction, it will increase the burden on the knee joint, long-term down easy to cause damage to the knee joint and other parts.
How to run in place
Warm-up phase (5 minutes)
Listen to music while letting your arms swing naturally on both sides of your body, and jog your feet in place for about 1 minute to get your body moving first. The whole running process adhere to the nose breathing.
Slowly speed up the frequency of swinging arms, while the frequency of the feet is also accelerated to become a fast walk, at this time the hands from swinging on both sides of the rib cage to swinging hands in front of the chest, hands do not clench fists, to relax, and then the palms of the hands down, the direction of swing is also and the body vertical downward swing. About 4 minutes warm-up phase can be completed, this time the body has basically reached the state of running, you can also start running.
Jogging stage (5 minutes)
The movement of the hands can be easily turned back to the sides of the body to a comfortable rhythm with the gait swing. Don't fight with the body, focus on the music, which can reduce the brain's perception of fatigue.
Uniform endurance running stage (60 minutes)
We are in the process of 60 minutes of running, the most critical thing is to shift the excitement of the mind when running, do not always think about running, but to shift the excitement to the music, with the beautiful melody of music running in place. Think that you are listening to music, by the way, running, so as to insist on running.
Notes on running in place
1、Wear the right shoes. A pair of suitable running shoes has a great impact on the effect of running to lose weight, and it is best to have a footbed. It is best not to run barefoot, barefoot running will make the calf bear a greater force, the damage to the foot is also very big. And the greater the weight the greater the damage.
2, after running in situ to control the diet, it is best not to eat again. If you are really hungry, you can eat some fruit.
3, in situ running should not exceed one hour a day, the key is to adhere to the daily run, you can run 30 minutes at the beginning, and gradually increase the amount of exercise.
4, if the body does not feel well, immediately stop running. The second day of running, there are body aches and pains, reduce the intensity of running that night.
