Why can't you lose weight by running? The right way to run

almost all fat people think that as long as they run, they can lose weight. Indeed, if you can insist on running 1W meters every day (even three or five kilometers away, it's just a warm-up), it will have a fat-reducing effect in the long run. But the problem is that most people who want to lose weight by running don't know how to run at all, nor do they know how to run to lose weight. So some people always ask why they have been running for months without losing weight at all. No wonder you can lose weight by running around. Come, please follow your dear Highness to learn how to run.

the core muscle group, which is the middle link of the human body, is a whole composed of the waist, pelvis, and hip joint, which contains 29 muscles. A strong core muscle group plays a stable and supporting role in body posture, motor skills, and movements. Imagine that if the muscles in the middle part of your body are very weak, how can you support your upper and lower body? For running, if the body keeps a constant speed and straight line, then we must use the least force. At the same time, core strength training can change many of our bad postures: bending, hunchback, protruding waist disc, and so on.

1. Lie on your back with both heads up

lie on the ground, hands forward, head, hands, legs raised at the same time until the muscles are tight, stay down for 3 seconds and rise again, repeat 10 times.

2. Arch bridge

lie on your back, put your feet on the ground, lift your hips and back, bend your knees 90 °, and slowly straighten out until you are in a straight line. Hold for 10 seconds and then put it down. Repeat 10 times.

3. Roll on the side

hold the head with the left hand, hold the left leg with the right hand, straighten the right leg, roll the head and abdomen to the right, repeat 10 times and then change the other side.

4. PLANK

the king of the core lies on the floor, tiptoes, touches the joints and palms of the hands, supports the body, and keeps the whole body at the same level.

5. Lift the torso-PLANK

lie on the right side, support the upper body with the front of the right arm, lift the buttocks, and support the weight of the body with the forearm and right leg. Hold for 10-30 seconds, on the other side. These movements can practice your core, the reason why to practice the core strength, in addition to allowing you to stabilize your posture when running, to ensure the strength of running, itself is also very important for the correction of the body.

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warm-up causes the body's organs to adapt to the upcoming exercise, causing the body temperature to rise, the heartbeat to accelerate, and the leg muscles to dilate to bring plenty of oxygen. Many people click their joints when they move, mostly because the joint pressure is too high and the surrounding soft tissue is too tense, so at a certain angle, the ligament can not control the joint movement, and the movement is limited. And running will use most of the joints of the human body, appropriate joint activities to avoid limitations. Joint activities are as follows: ankle flexion and extension, knee flexion and extension around the knee, torsion around the hip joint around the shoulder joint, head torsion around the hip joint are not on the picture, those who have been to school should be able to do so. Preheating: brisk walking or jogging can be carried out for about 5 minutes before the official start of jogging to increase the body temperature, reduce muscle adhesion and enter the working state. So much time is appropriate, warm-up exercise can make the heart rate reach about 70% of the maximum heart rate (the maximum heart rate is about 220 minus age), usually 10 minutes, the hot weather time can be halved.

1. Head and shoulders steady during running, keep your head directly above your shoulders, do not stretch forward or lean back, and your shoulders are always parallel to the ground.

2. Keep your body straight keep your torso naturally upright from neck to abdomen. Don't stoop or deliberately stand upright. Remember to keep it natural all the time. Stretch your arms and shoulders slightly back so that you can breathe smoothly and have more energy when you run.

3. Swing arms every part of the body should be forward when running, never interspersed in the middle when the arms are swinging, no more than the midline of the body, and no more than the chest when swinging up and down. Keep your fingers, wrists, and arms relaxed, and bend your elbows about 90 degrees, close to both sides of the body. It also helps the body keep better balance.

4. Relax hands are naturally gently grasped and do not hinder shoulder movements. Think of some students always clench their teeth and clench their fists when running, as if they can explore all of a sudden. Jogging, relaxing is the king.

5. Short stride  A novice should not take a big stride, and it is not easy to control his posture. The heel falls to the ground first with the soles of the feet, and the feet roll forward.

stretch! Stretch! If you don't stretch after running, you want to die! Maybe many people don't understand the function of stretching and feel that stretching is very painful, so they don't want to pull. Stretch in place, can help lengthen the muscle latitude, beautiful lines, slow down lactic acid so that you are not so tired. It's no good to talk more. Anyway, if you don't stretch, don't exercise at all.

1. The arm stretches

as shown in the picture, fully feeling the biceps pulling backward  2. Chest stretch

hands on the wall, half squat, chest forward, feels the relaxation of chest muscles  3. Stretch the buttocks and legs

look at the picture and do the action. Anyway, you have to feel the muscles of the legs being pulled.  4. Calf stretch

each action lasts for 30 seconds. If you have plenty of time, you can do several more groups. Dora stretching is always good for the body.

these are the basic points of running, and then it is of no use to students who want to lose fat and want to be in better shape. After all, running is aerobic exercise, which can consume fat, but whether you want to grow muscle or lose weight, you must cooperate with strength training. For those girls who only want to go on a diet and don't want to gain muscle, I wish you can lose weight on a diet.