Learn how aerobic jogging ran out good build

Nowadays more and more urban white-collar workers have to jogging as a way to implement your own weekdays easy ways to build a beautiful dream lifestyle.

Early morning or evening wear breathable sport dressed and put on comfortable shoes, look for a suitable running track, together with the surrounding Green jogging.

Run1 more clever

Jogging to prepare

Do aerobic exercise before the full potential of the body to the thermal energy adjustments conducive to ready state, the body of the function of adjusting, stimulate the body's hormone GHRELIN, "" to promote brain neurons of the learning area, to a certain extent can improve memory.

Nowadays more and more urban white-collar workers have to jogging as a way to implement your own weekdays easy ways to build a beautiful dream lifestyle.

Early morning or evening wear breathable sport dressed and put on comfortable shoes, look for a suitable running track, together with the surrounding Green jogging.

◎ Jogging before the action you want to be Oh! stand, Akimbo, alternating between activities of the ankle.

◎ Alleviate psychological pressure: sustained in a highly competitive environment, as does not exclude the nervous, mental and psychological pressure, will always be at a disadvantage.

Moderate jogging preparation can reduce the psychological burden, maintain a good attitude.

◎ Practice flash point: warm-up exercises can improve muscle temperature, so that the muscles become soft, not easy to be pulled.

◎ Practice index: ★ ★ ★

◎ Practice time: before running (for action), you may at any time exercise.

Nowadays more and more urban white-collar workers have to jogging as a way to implement your own weekdays easy ways to build a beautiful dream lifestyle.

Early morning or evening wear breathable sport dressed and put on comfortable shoes, look for a suitable running track, together with the surrounding Green jogging.

Run2 healthier

Time & speed is the key to rapid health weight loss

Jogging is time and speed depends on the pace of attitude, when you run the General time of aerobic exercise for 20 to 30 minutes too long can cause muscle fatigue is not conducive to health.

◎ Speed of exercise needs to master.

Jogging is first legs alternate elevation, the activities of the hip, then gradually increase the speed, the knees as far as possible to reach the upper abdomen as well, before and after the swing arm, the running front foot first touching the ground, the transition to full foot touching the ground.

◎ Promote heart and lung function: persistent jogging will make the heart contractions, increase blood output, reducing the quiet heart rate, reduced blood pressure, improve the body's health index.

◎ Practice flash point: can accelerate blood circulation, increase muscle oxygen uptake, but speed too fast, the aerobic heart rate control in 60%-80%; avoid invalid movement, fat in anaerobic conditions will stop decomposition, in the heart rate control, fat loss is not guaranteed.

◎ Practice index: ★ ★ ★

◎ Practice time: early morning or evening.

Nowadays more and more urban white-collar workers have to jogging as a way to implement your own weekdays easy ways to build a beautiful dream lifestyle.

Early morning or evening wear breathable sport dressed and put on comfortable shoes, look for a suitable running track, together with the surrounding Green jogging.

Run3 more beautiful

Full of beautiful--burning fat

Jogging, stretch your body can make the body's fat burning, sufficiently to allow most parts of the body by exercise, create your perfect S curve.

◎ The correct posture and relaxed frame of mind is beautiful.

Hands on the head above the closing stretch, stretch the trunk.

◎ Effective fat loss: law of moulding of uninterrupted jogging exercises can be a great deal of strain on the body of excess fat, and ran after the auxiliary exercises, such as mitigation body stretching exercises, is shaping the body beautiful S-shaped curve, enhance muscle strength and endurance.

◎ Practice flash point: jogging, take a reasonable amount of stretching, relaxation of the heart rate.

◎ Practice index: ★ ★ ★ ★

◎ Practice time: early morning or evening.

Nowadays more and more urban white-collar workers have to jogging as a way to implement your own weekdays easy ways to build a beautiful dream lifestyle.

Early morning or evening wear breathable sport dressed and put on comfortable shoes, look for a suitable running track, together with the surrounding Green jogging.

Small Tip: micro-Khan jogging to lose weight fast

In many ways to lose weight, weight loss efficacy in the best way to "micro-Khan long jogging".

To this end, my deep feeling.

I was 45 years old, been engaged in physical education for more than a decade, was suffering from "hemifacial spasm" reduced physical activity, and to comply with orders especially pay attention to nutrition to prevent facial appear larger.

However, only two years, increasing abdominal on, "rich" originally General belly "is really" the higher the weight reached 82 kg, two years had increased 7.5 kg, panic, I read a lot of health information, ultimately decided to adopt the "micro-Khan" long jogging to lose weight. After more than two years of protracted war, weight loss to 76.5 kg, 1.75 metres tall, the basic recovery to the standard weight and surface pumping also unexpectedly eased.

My experience is: get up in the morning 6: 30 (winter clothes, thick thin summer wear short garment in order to keep warm transpiration), to a 400 m track standard playground, a 3 ring slow run or run away, turn the body into micro-State, and then, before the foot touching the ground, with larger steps or big stride at medium speed was not lugged jogging 4 ring, a call between a suction to run 5 step is appropriate (call 3 suction 2) so that the exercise is in a State of aerobic energy supply, so that the heart rate and breathing frequency let itself be able to

Stand. When the body into minor sweating, slightly slow down to full foot touching the ground, and then to not exhausting jogging State run 5 times, which is the key to weight loss weight loss. The number of turns 4 by 3 ring, ring, 5 ring three rings of memory, respectively, even number 12 laps easily get confused. If there is no 400 m of runway, the wild little car highway or basketball courts, mini soccer field, etc for jogging, time allocation taken: first slow running 2-3 minutes, and then run at medium speed for 5 to 6 minutes, then slightly slow jogging 10 minutes or so, the whole exercise procedure 15 to 20 minutes, stride, step frequency, and respiratory rate, but also to allow itself to be able to stand it.

From the perspective on the physiology, micro-Khan State of sustainable energy supply body jogging by "burning" sugar gradually turn into "fat burning", therefore, micro-Khan jogging 5000 meters or 20 minutes, will consume a large amount of body fat, so as to achieve weight loss weight loss and maintaining ideal body weight.

After the end of the micro-Khan jogging, you want to do something relaxing activities like walking, playing the leg, squat, go back, chest-expanding, etc.

Question to body temperature, heart rate basic resumes and then back to the room. Back to the UK, it is best to sweaty clothes, or running prior to consciously put on Jersey, after running dry, up to 3 times should be cleaned. In addition, use this method to lose weight, generally don't have daily, weekly, jogging, or three times to maintain regular jogging can achieve their goals, too tired but prone to colds, etc.

In short, by the above method to lose weight, as long as you adhere to the principle of gradual, after three years of Khan long-distance jogging, coupled with proper diet and less meat more pigment, can achieve weight loss diet, weight control.

This weight loss method, also has a convenient, secure, economical and effective features, especially suitable for ordinary Office of middle-aged and elderly people to lose weight.

(Practice editing: Zhang Li Ling)