Zhao Liying exposes her abdominal muscles, Zhao Liying endorses the running festival

Recently, popular actress Zhao Liying posted a picture on Weibo and wanted to do sweat makeup.

    From the various 5 kilometers and 10 kilometers of running trajectories posted on WeChat Moments, it can be seen that everyone loves running very much.

  Today, the editor will talk to you about the correct opening posture of running during fitness and weight loss.

    Before running, you need to warm up

    The purpose of warm-up is to prepare your body for exercise. The cold muscles that are not activated are inefficient and are easily injured.

    Start by walking or jogging for 5-10 minutes, keeping your arms moving forward. Then, stretch your calf muscles and hamstrings and move your joints.

   Warm up, exercises that allow blood to flow. Move your arms, legs and body for about 10 minutes. Specifically, including calf, hamstrings, quadriceps, hips, hip flexors, waist muscles and shoulders.

  Start running freely

  If you are just starting running, the skills may not work for you. When you run faster and farther, running skills will affect your performance.

  Toes

    The toes of both feet should point directly in front and keep parallel. When one foot lands, it should be just below your hip.

    Thighs

    When your left foot is on the ground, the left thigh should accelerate backwards, and the right thigh should move forward (and vice versa)

    Hips

   The hips should be more flexible so that your steps can be larger and more effective

                                                                                                                                                                                                                                                                                                                                       End with walking or jogging for 5-10 minutes. Relaxation exercise is the best way to restore your body from exercise to non-exercise state. It is a good way to keep your muscles active for 10-15 minutes after exercise. It is best to do some slight stretching, just like warm-up exercises, it is smaller than the movements of warm-up exercises. Each stretch is stretched for 15-30 seconds, repeat 2-3 times.

  The purpose of stretching: pull open your tight muscles. During running, the muscles you exercise are tight. Stretching will make these muscles more dimensional space in the process of self-healing. Stretching can also broaden the range of joint movement.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search for "Fitness Bar Network" or "Click to scan and follow")

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