The correct way to lose weight by running to see if you are running in vain

　　Running is indeed a good exercise for losing weight, but if you do it incorrectly, it will backfire and the effect will not be as desired. Therefore, it is important to know the correct way to lose weight by running! Once you master the correct running method, losing weight is already half the battle!

　　1. Be prepared before running

　　Before doing aerobic exercise, fully adjust the body's potential heat energy to a ready state, which is conducive to the adjustment of body functions, stimulates exercise hormones in the body, and promotes the activation of learning areas in the brain. nerve Cells can improve memory to a certain extent

　　2. Preparatory actions before jogging

　　Stand with your hands on your hips and move your ankles alternately for about 5-10 minutes. Warm-up exercises can increase the temperature of muscles, making them softer and less likely to be strained.

　　3. Running time and speed are both healthy The key to losing weight

　　If you want to lose weight, it is best to schedule each run for 30-60 minutes. Too little time will not achieve the fat-burning effect, and too long a time will cause muscle fatigue and is detrimental to health.

　　If you want to lose weight, the running speed should not be too fast (of course not too slow). The most reasonable speed is about 6-7km/h, which can fully combine with oxygen and burn fat.

　　There is a simple criterion for judging running speed, that is, you feel sweaty while running, and at the same time, your body does not feel out of breath or very uncomfortable. This state is the best.

　　4. After running, you should relax and get in shape to fully burn fat.

　　After jogging, stretching the body can fully burn excess fat in the body, allowing most parts of the body to benefit from exercise , shape your perfect S-curve.

　　Correct posture and a relaxed mind are the secrets to beauty. Place your hands above your head, bring them together in a stretching posture, and stretch your torso.

　　After running, do a moderate amount of stretching to relieve overspeeding. heart rate。

　　5. Relax after running

　　After a light jog, you should do some relaxing activities, such as walking slowly, bouncing your legs, squatting, turning your waist, expanding your chest, etc. Wait until your body temperature and heart rate return to normal before returning indoors.

　　Recommended relaxation actions: Place your hands above your head, bring them together in a stretching posture, and stretch your torso.

　　Don’t do this when running to lose weight

　　1. Don’t run away as soon as you come up.

　　Strength training first can use up most of your glycogen reserves. When you start aerobic exercise, fat can be quickly mobilized and the efficiency of fat burning increases.

　　2. Running for 20 minutes each time will not help you lose weight.

　　Theoretically speaking, running for about 20 minutes is the time when fat begins to be mobilized to provide energy. If you only run for 20 minutes and stop running when fat is just mobilized, you will not achieve the purpose of burning fat.

　　3. Drinking while running = running in vain? !

　　We jog on the treadmill (speed 8 to 9) for an hour and consume about 500 kcal of energy. If you drink a bottle of 350 ml Grape Sugar drinks mean that you have wasted about half an hour!

　　4. Running fast as soon as you get on the treadmill really won’t burn fat.

　　Running fast on the treadmill, sweating profusely and out of breath. This kind of running does not last long, and more importantly, it does not consume any fat.

　　5. Jumping and running can easily sprain your ankle.

　　When the toes are on the ground, when the other foot is lifted, the body's center of gravity is on the front toes. The patella and patellar ligament bear the greatest force, and the knee joint is easily injured.； In addition, the contact surface of the toes is small, which can easily cause instability of the body, causing the body to sway left and right, which can easily lead to inversion or eversion of the ankle joint and injury.

　　6. It is easy to lose your center of gravity when running forward.

　　When the center of gravity of the body is forward, the pressure on the knee joint increases, which may easily cause knee joint injury.； The center of gravity will also be placed on the soles of the feet, and there is no way to achieve the stabilizing effect of the arch of the foot, which can easily cause ankle joint instability and injury.