Take stock of the three main points of long-distance running

Any exercise method requires correct action in order to achieve better results. What are the main points of long-distance running? Long-distance running is very suitable for fitness. What skills do you need to practice long-distance running? This article will answer you one by one!
The essentials of long-distance running
1. Correct running movements
After the start, the shoulders are raised slightly and the arms are bent to 90 degrees, swinging naturally with the rhythm of the run, not much back and forth, bouncing up and down slightly, and raising the shoulders slightly.
When running, lift the thighs forward and step back fully to make the abdominal muscles tense; the toes should be forward, the rear pedals should be strong, the landing should be soft, and the movements should be relaxed.
2. Foot landing action
The soles of the whole foot fall to the ground, then transition to the front foot pedal. The muscles in the back of the legs women vibrator will relax, save effort for running, but the speed is slow, which is suitable for most people and beginners' usual fitness choices.
3. Control the abdominal muscles
Abdominal muscles should be moderately nervous in long-distance running and pay attention to breathing, which itself is not only the training of respiratory organs, but also the exercise of abdominal muscles. When running, abdominal pressure increases.
Abdominal muscle control can prevent the abdomen from sagging or protruding, which is very effective in keeping the body healthy. Of course, with the increase of age, the strength of the abdominal muscles will decrease, you can add some exercises to strengthen the abdominal muscles.
What are the skills of long-distance running?
1. Do simple warm-up exercises before long-distance running
Some people are not used to warming up, but they should warm up and relax their feet before running. Because running has a lot of pressure on the knee joint, so we should strengthen the knee joint warm-up.
2. It is best to take one breath in four steps in long-distance running.
Long-distance running belongs to aerobic metabolism exercise, which participates in the circulation of the main organs of the human body, especially the respiratory system. In the process of running, the human body's demand for oxygen is increasing. In general, it is best to breathe four steps at a time and try to maintain this rhythm all the time. In terms of breathing, it is best to breathe through the nose and mix with the mouth and nose.
At the beginning of long-distance running, as the oxygen supply lags behind the need for muscle activity, there will be leg heaviness, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you don't feel well big dildo , stop and walk a few hundred meters. If you feel very uncomfortable, stop running.
3. After running, you still have to walk several hundred meters
After the long run, some people immediately sat down to have a rest. Don't stop to have a rest immediately after running. After running, the whole body activities of the human body, should make all parts of the body slowly relax, it is recommended to walk a few hundred meters after running, the whole body completely relaxed, and then do some waist, abdomen, legs, arm activities.
Points for attention in long-distance running
The first thing to do is to warm up before running. Track and field sports are easy to cause muscle, joint and ligament injury, especially lower limb injury. You should do 10-minute warm-up exercises, such as walking and stretching, before long-distance running.
Relax after running. Do not stop immediately after running, continue to walk for three to five minutes, until the whole body is relaxed, stretch the body ligaments in time, must be maintained for a certain period of time, long-term persistence will be of great help to improve body mass.
Rhythm is a skill that must be mastered in long-distance running. This rhythm is not only the rhythm of the foot beat the ground, but also how to adjust the frequency of the foot beat and the frequency of exhalation. For example huge anal dildo , you can run two or three steps. This can effectively reduce fatigue. It is best to take four steps and one breath in long-distance running, because long-distance running belongs to aerobic metabolic exercise women vibrator , which participates in the circulation of various organs of the body, especially the respiratory system. In the process of running, the human body's demand for oxygen is increasing. Generally speaking, four-step breathing is appropriate, and try to maintain this rhythm all the time. In the way of breathing, it is best to mix nasal breathing with mouth and nose.