How to apply running fitness?

Running is a basic skill for the human body to move quickly while loading its own weight. A good running gait is formed on the basis of correct walking. It can be said that without a correct walking gait, it is difficult to form a correct running gait.

There is a big difference in running speed and distance between people, which has a lot to do with body shape, joint structure, cardiopulmonary function, age, and training level.

Running and walking are the same movements that load one’s own body weight. There is a flight phase when running alternately landing on both legs, while walking does not have a flight phase. This is the fundamental difference between walking and running.

Running is an exercise that improves the health of the whole body, especially cardiopulmonary function. In addition, the speed, distance, and time used for running are different. These differences can cultivate people’s physical qualities such as speed, flexibility, endurance, and coordination.

Running is suitable for all ages, and its effects are multifaceted.

It can promote the normal development of bones, muscles, heart, and lungs, and body organs for young people. For middle-aged and elderly people, it can protect and maintain body functions, enhance cardiopulmonary function, prevent cardiovascular and cerebrovascular diseases, regulate endocrine, and promote metabolism.

In addition, obese people can lose weight, and weight loss can also increase weight. Parents and teachers should start with walking to train their running posture for preschool children and adolescents.

The correct running posture is to make a fist with both hands and elbows flexed no more than 90 degrees, relax and swing both shoulders naturally, run low and flat, step forward without jumping upwards, even stride, a smooth upper body without shaking left and right, no hips Swing action on both sides.

The correct gait is formed in childhood and adolescence. It is important for future work and competitive sports. Elderly people should choose to run. After a systematic physical examination, the running speed, time, distance, and suitability of running should be determined according to their physical condition. This activity.

For patients suffering from high blood pressure, cardiovascular and cerebrovascular diseases, and severe respiratory diseases, running fitness activities is not suitable.

Middle-aged and elderly people should pay attention to the following matters when using running fitness:

1. The amount of exercise should be appropriate: whether the exercise is appropriate or not can be controlled by the heart rate. The general method is 180-age=maximum heart rate. For example, the maximum heart rate at the age of 65 is 180-65=115 beats/min, and you should not exceed the maximum heart rate while running.

After running a stable rest for 5 minutes, you can measure your heart rate again. At this time, the heart rate should basically return to the calm heart rate before running, and the heart rate fluctuates no more than 5 times within 1 minute. If there is no basic recovery, it means that the amount of exercise is not suitable, and the amount of exercise should be reduced or changed.

2. It is best if two or more people are running together, and they can talk to each other when running, indicating that the speed is appropriate.

3. You can check your feet and calves for swelling. Except for visual inspection, you can use your fingers to press several times on the bone surface of the inner calf to observe whether there are depressions and whether it can bounce up quickly. The depression that a normal person depresses will bounce immediately without leaving a pressure mark. If a deep depression is left, it cannot bounce up immediately, indicating that the heart function is no longer suitable for running. You should choose moderate exercise.

4. After running, you should feel physically comfortable, energetic, appetite increased, and sleep stable. If it is contrary to this, it indicates that the amount of exercise is not suitable and the amount of exercise should be reduced

5. When running, you should breathe naturally and use a rhythmic mouth and nose. You can use one step to breathe, two steps to breathe out, or three steps to breathe in, or three steps to breathe out, depending on your personal habits. The important thing is to breathe evenly and in a consistent rhythm.

6. Before running, you should do warm-up exercises that move the joints, and wait until the body feels slightly hot before running.

7. Fitness running does not need to change the speed on the way like competitive running. It should run the whole course slowly and at a constant speed. It is best to run quantitatively according to personal physical condition. Quantitative running is how many distances are run in a specified time. It can be run once a day or every other day.

How to use single skipping rope fitness?

Rope skipping is a simple and easy common exercise that has many magical effects on the body, but many people lack a comprehensive understanding of it. Over time, this exercise becomes uneven.

The magical function and characteristics of a single skipping rope.

1. Adolescents are in the growth and development period. The weight-bearing skeletons include calf bones, thigh bones, pelvic bones, and spine bones. These weight-bearing bones have epiphyses at both ends, and the epiphyses are important organs that determine the length of bone growth. People can grow taller if their bones grow. Therefore, the development of the epiphysis plays a decisive role in height. During the growth period of the epiphysis, a certain amount of shock stimulation is particularly needed to grow normally. Rope skipping exercise can give adolescents a uniform but low-intensity stimulation, which is in line with the needs of epiphyseal growth. Therefore, rope skipping exercise has a positive effect on the height of adolescents.

2. Rope skipping is mainly completed by the movements of the forefoot branch twisting and pushing the ground and the continuous flexion and extension of the ankle joint. These movements directly affect the development of the calf triceps (commonly known as the calf). Training for a long time can change the shape of the calf and make the slender. The calf becomes thicker, and it can also make the bloated calf thinner so that the contour is clear, and the leg is toned

3. Rope skipping exercise is completed by the rapid and continuous flexion and extension of the ankle joint. The knee joint flexion and extension are small during exercise, thus reducing the friction between the patella articular surface and the “femoral condyle articular surface”, thereby avoiding the chronicity of the patella cartilage surface damage.

4. For People who use cars and bicycles for a long time, lack exercise stimulation of the calf muscles, skipping rope can effectively strengthen the calf muscles, which is an indispensable method for enhancing the jumping ability of young people. And middle-aged and elderly people use skipping rope exercise to maintain calf function, prevent Achilles tendon injury and calf muscle spasm.

5. Rope skipping is a whole-body exercise that can improve people’s reaction ability, coordination, and flexibility. The use of skipping rope exercise to prevent weight loss and weight loss is a simple exercise that is unmatched by any weight-loss drugs or weight-loss equipment.

Because skipping to lose weight is to lose weight on the basis of improving health, rather than sacrificing health in exchange for weight loss.

Single-person skipping includes forward hops, cross-hops, and cross-hops.

The commonly used method is to swap forward with two feet and jump forward with two feet in parallel.

1. Jump forward with two feet exchanged: the length of the rope is to hold the rope with both hands, step on the middle of the rope with both feet, and the two ends of the rope are exactly flush with the armpits. When jumping over the rope, the two feet take turns to exchange. Each jump lasts 15 to 30 seconds, and you can practice for 30 to 45 minutes in the morning and evening.

2. Jump forward with both feet: the length of the rope is the same as above, but it can be slightly shorter by 10 cm. Jumping over the rope involves bringing your feet together and using the palm of your forefoot to jump. One jump, one jump, one jump, and two jumps. Those who are skilled and bounce can also jump three times. Jumping forward with both feet has a good effect on the development of jumping ability. Each jump lasts 15 to 30 seconds, and you can practice for 30 to 45 minutes in the morning and evening.

Rope skipping exercise is relatively strong, suitable for middle, young, and juvenile use. It can also be used for people who are 50 to 60 years old who have no high blood pressure, cardiovascular and cerebrovascular diseases, and respiratory diseases.

How to apply prone exercises?

Prone pushups are not as widely known as sit-ups, but their exercise effect should not be underestimated.

It is a corresponding exercise with sit-ups: during sit-ups, abdominal muscles contract and back muscles relax; prone-ups are back muscles contract and abdominal muscles relax.

This combination of exercises makes the front and back muscles symmetrical and balances muscle strength, which plays an important role in stabilizing the spine and shaping the body shape.

Prone push-ups are done by the contraction of the “sacral spinal muscles” (also known as “erector spinae”), trapezius muscles, and splinter muscles of the backrest, of which the “sacral spinal muscles” are the main ones. The “sacral spinal muscle” is the longest and largest muscle in the back, arranged on both sides of the spine. From the appearance point of view, the wide strip-like muscles located on both sides of the back spine of the human body can be clearly seen and touched from behind.

Paying attention to exercise “sacral spinal muscle” has many benefits to the human body:

1. Stabilize the spine, maintain the normal physiological curvature of the spine, and make the trunk straight and straight, which is an indispensable content for body training.

2. Prevent hunchback and back pain. In particular, it has a good preventive, rehabilitative, and therapeutic effect on the degeneration of the vertebral guard, osteoporosis, and lumbar disc herniation that often occur in middle-aged and elderly people.

3. It has a reliable effect on compressive vertebral fractures and chronic low back pain.

4. It has an important basic role in gymnastics, skills, and diving. It can strengthen the weight-bearing support of the back muscles for weightlifters and wrestlers. It is an indispensable auxiliary exercise.

Freehand exercises: lying prone on the bed or carpet, according to the basic condition of the body, the exercises can be divided into several times, or the exercises can be completed at one time.

Practice in separate exercises, first start: the lower limbs are fixed and the upper body is straightened. Then the upper body is fixed and the torso and lower limbs are straightened up.

One-time completion: the upper and lower parts of the body are straightened into two ends at the same time.

Weight-bearing exercises: Lie on your stomach, hold a barbell or dumbbell with a certain weight in both hands, place it on your neck, and do a stand-up movement.

It is suitable for young bodybuilders and professional athletes as auxiliary exercises.

Prone and sit-ups are best exercised together, which not only makes the muscles elastic but also allows the front and rear muscle strength to develop in balance.