Cyclops The weather in winter is very cold, and sometimes there is wind and sand. If you open your mouth and breathe heavily while running, the cold air will directly overstimulate the mucous membranes of the mouth, throat and trachea, making the mucous membranes in these parts dry and uncomfortable, which will cause cough . Usually people breathe through their nose, but when running, due to intense muscle activity, the need for oxygen is greatly increased, so they have to use their mouth to help breathe. Therefore, when running in winter, you should try to breathe through your nose or use a mixed breathing method. At this time, the mouth should be opened halfway, the mouth should be slightly opened, the tongue should be lifted up, and the cold air should be sucked in through the gaps between the teeth, so that the cold air can be heated in the mouth. Breathing through the nose at the beginning of running, and then breathing through the mouth after a while, can also prevent cold air from directly irritating the mouth, and coughing will be reduced and avoided.
Correct running movements should be: lift your shoulders slightly, bend your arms at 90 degrees, swing slightly back and forth but bounce slightly up and down, raise your shoulders slightly, raise your thighs higher in front during running, push back fully, and have a large and elastic stride. This can make the abdominal muscles tense, lift the inner belly, and breathe evenly, slenderly, fully, and rhythmically. During running, the abdominal muscles are appropriately tense, and pay attention to raising the air. This in itself is a training for the function of the respiratory organs, and it is also a training for the abdominal muscles. exercise , which enhances the control of abdominal muscles and is also an effective method for body fitness.
Try to strike the ground with the front half of your feet, not your heels.
However, when running, we need to use all the leg muscles to jump up.
Although the front thigh muscles are mainly used, the calf muscles will inevitably be used.
After running, you can do some stretching exercises to loosen tight muscles.
Some people worry that their calves will become thicker if they run too much. There are two reasons for this worry:
1. Poor landing techniques can cause misunderstandings. Some people run on their toes, which makes their calves tired and tight, making them feel like their calves are "growing". In fact, this is just an illusion. A person's basic shape is innate, and so is the shape of the legs. Your calves will not immediately become thicker just because you run a few times. In aerobic strength training, such as dumbbell exercises and barbell exercises, the muscle expansion rate will not exceed 20%. Therefore, in daily running, even if the calves become thicker, they will not exceed this ratio, and this ratio is almost invisible.
2. Runners think that running has burned fat, so they can eat more, gain weight, and their calves become thicker. This has nothing to do with running itself. What kind of exercise can cause the calves to become thicker? Strength training may be like this. Weight-bearing and calf-raising exercises can make the calves grow muscles, such as men's bodybuilding. The muscles in the calves are more difficult to develop, so daily exercise generally will not cause the calves to become thicker.
So, how to eliminate this worry and prejudice?
1. Pay attention to your running posture. The correct running posture should be from the heel to the forefoot.
2. Carry out relaxation exercises after running. Stretch and relax your calves, rub them and stretch them.
3. Pay attention to running time and speed. The average aerobic exercise time is 20 to 60 minutes. Excessive exercise will cause muscle fatigue and joint wear. The speed cannot be too fast, and the aerobic exercise heart rate The range is controlled within: (220 age) × (60%-80%). For example, for a 20-year-old person, his aerobic exercise heart rate range is 120 to 160 beats/min. Fat will stop decomposing in an anaerobic state. Outside the above heart rate range, fat will not be burned and the exercise effect cannot be guaranteed.
What kind of exercise can cause the calves to become thicker? Strength training may be like this. Weight-bearing and calf-raising exercises can make the calves grow muscles, such as strength exercises relative to the legs. The muscles in the calves are more difficult to develop, so daily exercise generally will not cause the calves to become thicker.
