How to jog correctly and scientifically

The best time to jog
Jogging for half an hour should take place at 7-8 a.m., because the sun has just risen and the air is the freshest and is illuminated by ultraviolet light. Exercise in the air too early can cause impurities. People who have just woken up have a high blood concentration, and the elderly can easily cause cardiovascular and cerebrovascular diseases. The air quality at night is not very good either.
Exercise time: 3 times a week, 30-40 minutes or 6-8 kilometers each time.
Exercise taboos: The weather is too cold magic wands , don't force yourself to exercise when you are sick and have a cold.
jogging breathing
Jogging uses three steps huge dildo , one breath, three steps, one breath (suitable for long distances exceeding 1600 meters)
Don't breathe with just your nose when running. When running, the body's need for oxygen increases. If you only breathe through your nose while running, you will not be able to meet your body's needs for oxygen. At this time, it will inevitably force the breathing muscles to strengthen their activities and speed up the breathing rate to increase the ventilation volume of the lungs and meet the body's demand for oxygen. Therefore realistic dildo , the respiratory muscles will quickly fatigue, but it will affect the supply of oxygen. Therefore, when running, people often pay attention to the rhythm of breathing movements and properly open their mouths to help their noses breathe.
According to research, lung ventilation can be increased from 80L/min when breathing only through the nose to 173L/min, and the occurrence of respiratory muscle fatigue is delayed because the breathing rate is not too fast. Through the mouth, it can also help release the heat generated during exercise. However, when running in severe winter, be careful not to open your mouth too wide. In this way, the inhaled cold air can be warmed through the mouth, thereby reducing adverse irritation to the respiratory tract and lungs.
Correct jogging posture
While jogging, keep your upper limbs relaxed and your lower limbs elastic to prevent injuries. Jogging posture_Posture does not have to be deliberately like a professional athlete, just exercise at a reluctant speed and in a relaxed state. Relax your shoulders and avoid your chest. Swing your arms naturally and breathe evenly. Breathing in two or three steps will help regulate lung function.
Tilt your body forward in a natural and comfortable manner. If you lean forward too much, it will increase the burden on your back muscles; if you lean back, it will cause excessive tension in your chest and abdomen muscles.
Do not sway your torso from side to side, or fluctuate too much up and down. When the legs swing forward, naturally move the hips to the hips, paying attention to the rotation and relaxation of the hips.
Forward swing and correction of legs and knees g spot vibrator , rather than lifting, can easily cause knee joint damage. The calf should not be too far away to avoid strain the Achilles tendon due to excessive stress. Pay attention to the cushioning of the calf muscles and Achilles tendon when landing. Touch the ground gently with your front feet.