Girls warm up before jogging

With the increase of life pressure, jogging has increasingly become a way for people to relax. Women and men have certain differences in their bodies, so what should girls pay attention to when jogging? Some girls jog unsteadily, which increases the chance of jogging injuries and is detrimental to health. Share some things girls need to pay attention to when jogging

Special tools/raw materials

jogging

girl

Method/Process

1

Warm up before jogging, especially in winter.

The two parts of the body that are most susceptible to injury when running are the kneecap and ankle. If they are not used for a long time, the body is prone to injury when running suddenly. Do 5-10 minutes of warm-up exercises before jogging, mainly stretching and bending exercises. You can do a few slow squats; stretch the muscles of your feet and shoulders, and do some partial movements of your wrists and ankles!

2

The time for jogging should not be too short or too long. Aerobic exercise for weight loss should last for 30 minutes, so the time should not be shorter than 30 minutes, otherwise the actual effect of weight loss cannot be achieved. However, if the time is too long, it will cause tendon damage or even joint damage, leaving health problems to the body.

3

When jogging, you should not wait until you feel thirsty before drinking water. You can drink water regularly. Don't drink too much. Just one sip at a time will do. This will relieve the burden on the body. You can make a cup of warm water next to you. This will not only maintain the body's exercise state, but also protect the stomach and intestines.

4

Speed ​​training requires control. When running, first lift your legs alternately, move your hip joints, then slowly increase your speed. It is better for your knees to touch your upper abdomen as much as possible. Swing your arms back and forth. When jogging, the front sole of your foot touches the ground first, and then the whole sole of your foot touches the ground. It can accelerate blood circulation and increase the oxygen uptake of muscles, but the speed should not be too fast, and the aerobic heart rate should be controlled at 60%-80%; avoid ineffective exercise, as body fat may stop dissolving during anaerobic exercise, and weight loss cannot be guaranteed outside the above heart rate control.

5

Do a good job of preparation before running. The temperature is low in winter, so the clothes for morning exercise should not be too thin, especially the upper abdomen should be kept warm to prevent cold and cause gastrointestinal discomfort. It is best to drink a glass of boiled water when going out. Drinking water can not only replenish water, eliminate dry mouth and tongue irritability overnight, but also reduce blood concentration, promote blood circulation and metabolism.

6

After running in the correct way, the upper body is slightly stretched forward, the eyes look sideways, the arms swing naturally with the rhythm of running, the heels should face forward, do not form an "eight" shape, the back kick should be strong, the landing should be soft, and the posture should be relaxed. There are two ways for the feet to touch the ground when running: one is the forefoot or the outer palm of the foot touching the ground. This method is faster and easier to use, but more laborious. It is suitable for professional players who want to improve their scores; the other is the full-sole landing style connected to the forefoot pushing off the ground. This method relaxes the muscles on the back of the legs and saves effort when running, but the speed is relatively slow. It is suitable for most people and beginners, and is very suitable for daily exercise and fitness.