All about the race for beginners
Sport And Fitness / / December 19, 2019
If you are tired all day sitting at the computer, use the simplest way to strengthen the body and spend time with benefits. Just start to run.
What for
First of all, running - this exercise for a lot of muscle. They work not only legs and buttocks, but also the stomach and back.
starting runYou will become fitter, you will be less tired. Running will help maintain a healthy heart, lungs develop. Plus, you can quickly lose weight. Like this guy, for example.
And still running promotes the production of endorphins. Ie, running, you will become happier.
Where
You can run anywhere. But it is better to give preference to not asphalt, and earth, it will help reduce stress on the joints. You are perfect stadiums, parks and dirt tracks. If part of the journey will take place on asphalt, do not worry.
And yes, try to vary your route. From time to time change the movement direction and run in into previously unknown areas.
When
You can run at any time, except that it is too late in the evening. From jogging to sleep should be at least two hours. Well, in the dark, you can come to something unpleasant or fall and cause injury.
what
Jogging does not require special equipment. Enough to pick up and comfortable shoes clothes, Including not rub anywhere underwear.
Even if it's cold outside, do not rush to dress warmly: in 10 minutes you will be hot. The optimal option in cold weather - it turtleneck or thin sweater, light jacket with hood, pants and sneakers.
Never undress during or after jogging: you can quickly freeze and catch a cold!
Those who wish to remove the stomach it may be advisable to run in a neoprene belt: it will help get rid of the extra kilos.
how
Well, we reached the most interesting. Here are some simple tips that will help you to run correctly:
- Running should be fun. Therefore, if you are tired, go to quick step, but try not to stop. If you go tired, stop.
- You should start with a light warm-up. Quite quickly pass a few tens of meters, wave your arms, jump.
- Perfect run - a smooth flowing movement at a moderate pace.
- Try not to jump: the movement should be directed horizontally instead of vertically.
- The most important thing - it's breathing. Breath to do the nose, and exhale - mouth. When you breathe quickly only by mouth, your body thinks that there is something wrong and immediately puts you in the mode of "I'm suffocating." At first it will seem that you find it hard, but you quickly get used to breathe properly. Once the body will ask to connect to inhalation mouth, reduces the rate, but do not stop.
- Without being distracted by other runners: everyone has his own rhythm, to catch up with someone stupid.
- Starting to run, looking for speed or distance. Your task - to make the body to stress and give yourself the opportunity to move.
- Some people prefer to run the company, but better to start alone. Everyone has their own capabilities, you can not stand the pace imposed on you.
- rhythmic music will help you.
- In the last 30-50 meters need to be accelerated. Forget about breathing and imagine yourself Usain Bolt. This is to ensure that your muscles get used to loads.
Very soon you will notice that running longer gives you the inconvenience, and even, on the contrary, begins to bring the fun and excitement. You will want to run. Just at this moment jogging firmly enters into your life.