power
No matter what age runners, few people try hard to exercise outside the leg. However, in daily training, regularly arranging a series of simple upper body strength exercises will effectively improve the runners' running ability. The purpose is to increase the strength and endurance of the shoulder arm and the strength of the abdominal and back muscles. With reasonable use of both arms, runners' performance can be increased by nearly 12%. Not knowing that ordinary runners using their arms are unfortunate, the longer the distance they run, the more tired their arms become. The two arms can effectively maintain the pace because they are rhythmically moving the rhythm of the legs like a metronome.
Increase the strength of the upper arm by simple push-up exercises. Do not use push-ups too quickly and pay attention to the width of the arms to strengthen the back, shoulder, and arm strengths. All these areas will play an important role in the final stages of long-distance running. Do not do too much at once, just start doing 4 to 5 times, then gradually increase the number of times as your strength increases. The benefit of doing push-ups is to use your own weight to provide resistance without investing in any facilities.
When running, another important muscle is abdominal muscles. The weak and lax belly is your reduction in the pace of the long-distance running, the final stage of the game, the reduction of the chest cavity, and the reduction of the total amount of air delivered to the abdomen. In addition, due to the poor strength of the abdominal muscles, it may cause trouble to the abdominal muscles. The solution is to do sit-ups regularly and regularly. This exercise will exercise your back, waist, and abdominal muscles. To integrate the strengthening of upper body strength into your daily running, the simple method is to do it just like finishing an exercise every day after running. Ten sit-ups, five push-ups and 20 arm flexions were performed initially, and 12 sit-ups, 6 push-ups and 24 arms flexed two weeks later.
As much as possible to strengthen the power of running, once there is a certain degree of endurance, the simplest way to increase the pace is to run in the mountains. A regular mountain run plan will produce miraculous effects on daily running, and it will have a significant effect on the performance of the game. Running in the mountains can increase runners' thigh strength, enhance leg coordination, and increase brain coordination.
Mountain Run Training
Running a mountain race can begin slowly. First of all, you don't have to run very steep mountains to run in the mountains. If you run a steep mountain, then the only thing you do is to climb a mountain. The ideal mountain run, its length is a quarter of a mile, the slope of the mountain should not be too steep, so that it can exercise the back of the leg strength, but not to make the muscles too nervous. Second, try to run uphill. Because when you run down the hill, the impact force on the feet, knees, knees, and legs increases (about 4 to 5 times your weight). When you run up the hill, the impact force is much smaller, which is more conducive to strengthening the strength of the thigh and helping to stretch the Achilles tendon. When running down the hill, you need to reduce the pace of the run.
According to the effect of other series of mountain run, run once in the first week; run twice in the second week. In the 8 to 10 weeks before you plan to participate in the competition, the mountain run is effectively integrated into your intensive training. ** Repeat 1 or 2 times to make the mountain run a moderate proportion of regular, regular, medium intensity training.
Preparations to do before running
The human body's internal organs and limbs need an adaptation process from relatively static state to more intense activities. Therefore, people must also make appropriate preparation activities before running, so that the physiological function of the body can work in coordination under dynamic conditions. If you do not prepare before the run, joint ligaments and tendon sprains often occur in long-distance running. Especially when running tight together, it is more prone to happen. Before the run, you can usually do the following preparation activities:
1, standing, hands on hips, alternate activities ankle;
2. Half knees and knee joints with both hands;
3, legs alternately lift legs, active hip joints;
4, with hands on hips, waist;
5) One-handed support, followed by kicks, hips and knees;
6, before and after the bow and arrow pressure leg; left and right pressure legs, involved leg ligaments;
7, upper body anteroposterior flexion and minor activities such as upper limbs.
Only the right posture can make you run fast, efficient and not easily hurt. One of the keys to fat consumption is to try to run with an exercise intensity near your anaerobic threshold (an anaerobic threshold), and the correct posture allows you to reach this intensity without wasting extra energy.
Training time selection
As long as it is suitable for your own morning exercises and night exercises. “In theory, at nightfall, the concentration of oxygen in the atmosphere is the highest, people feel the most sensitive, have the strongest coordination ability, the exertion of physical strength and physical adaptability is the strongest, and the blood pressure and heart rate are low and stable at this time. It's a good time for exercise," said the expert. However, this does not mean that it is not suitable for exercise at other times of the day.
There are obvious individual differences among different people, with different cardiopulmonary functions and physical status, and their exercise time, frequency of exercise, and exercise methods should not be the same. It should be said that the best time for exercising is not absolute, and there must be some differences between people. If there are conditions, experts suggest that it is best to consult a doctor according to the health checklist and your own routine and dietary rules.
In addition, for the office workers in the city, some are working overtime at dusk, and some are hurrying home to catch them. It is a time when it is busy and it is very unrealistic for them to squeeze out an hour each day for exercise.
In fact, for most normal people, as long as you avoid half an hour before meals, one hour after meals, and within one hour before going to bed, you can do physical exercise at any other time. If you have developed the habit of morning exercise, you will certainly benefit from it. It is not necessary to change it to practice at night.
It is not recommended to run before or after meals. Eating after running or running immediately after a meal can cause a decrease in gastric acid secretion, affect the digestion of food, and can cause stomach problems as time goes by. Generally, one hour after a meal, exercise is better. Before going to bed, exercise is not good, and exercise before going to bed will make the cerebral cortex. Being in a highly excited state, producing a bad dream or a bad reaction to sleep.
However, it is not advisable to exercise in large amounts on an empty stomach in the morning. If you have a long distance in the gym, you can drink a small cup of sugar water or eat a little snack food.
Training period:
Morning hours: morning (after sunrise) to morning before breakfast time: 2 hours after breakfast to lunch before afternoon hours: 2 hours after lunch to dinner before evening hours: 2 hours after dinner to evening (before sunset)
Physical condition requirements
If you suffer from the following chronic diseases, you should not climb the mountain:
1. Movement disorders chronic diseases: arthropathy, dermatomyositis, rheumatism, etc. 2. Chronic respiratory diseases: pulmonary heart disease, chronic bronchitis 3, circulatory system chronic diseases: hypertension, coronary heart disease, especially chronic coronary insufficiency 4, chronic nephritis 5, blood disease 6, diabetes accompanied by complications 7, gout 8, lupus erythematosus 9, cirrhosis
If the above patients insist on climbing, please remember to climb slowly and do not have to force them to climb to the top of the mountain.
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