How to lose weight while running

It is said that the three standard features of today's beauties are: long legs, thin waist, and cone-shaped face. Let’s not talk about anything else for now, but we have to talk about these long legs. The famous model Lin Chi-ling is famous for her pair of beautiful legs; the star Lu Yi said frankly that his favorite thing is his wife's long legs. So, how can you make your carrot legs thinner? Why not learn with us!

I believe that it is no longer necessary to popularize the idea of ​​warming up before exercise, especially before running, when leg stretching is particularly important. Only when the calves are fully warmed up and stretched properly can they fight in the best condition.

Safe and effective basic muscle stretching activities can effectively reduce the risk of injury and improve muscle flexibility. Warm-up should account for 10% to 20% of the total exercise time. For example, if you do a 1-hour aerobic exercise, the warm-up time should be between 6 and 12 minutes. During warm-up exercises, your heart rate should reach 60% to 70% of your maximum exercise heart rate.

The most important technique for losing weight is running. Many people land on the forefoot when running, which makes running easy and effortless. They land on the forefoot and then push back, fold, push the hips forward, and swing the legs. Move the center of gravity forward, dig into the ground and then fall to the ground, repeating the process over and over again. But it is not suitable for people with thick calves. The correct way to prevent your calves from getting thicker is to land on your heels and then jog with the entire sole of your foot touching the ground. Because braking occurs when the heel lands on the ground, the running speed is reduced, and the effort naturally consumes fat.

How to slim your legs by running: Calf stretching to shape your legs

Stand up straight, step one leg back as far as possible, keeping the sole of the shoe on the ground, keep the leg behind you straight, bend the front leg, and keep the body vertical. Pull your arms back as far as you can. Hold for 8-12 seconds, then switch legs and repeat. The person stands up straight, stretches one leg forward and keeps it straight, bends the back leg, stretches the body slightly forward, and stretches the arms in front. Hold for 8-12 seconds, then switch legs and repeat.

Stand up straight, cross one leg, and hold the shoe with your hand as close to your hip as possible. Keep your hips balanced, knees together, and your upright leg slightly bent. If you have difficulty maintaining balance, you can hold on to a wall or chair. Hold for 8-12 seconds, then switch legs and repeat.

How to run to lose weight: aerobic exercise burns fat

The actual fat burning process starts after 30 minutes of continuous exercise, so you need to keep running for more than half an hour.

In addition to adopting the correct running posture, the weight loss method to avoid the enlargement of calves is to adopt low-intensity, rhythmic, and long-duration aerobic exercise such as jogging, which consumes sugar and fat in the body. Don't make the mistake of thinking that the more intense the exercise, the better the weight loss effect. It is wrong to only focus on the calories consumed during each exercise.

The jogging speed should not be too fast, and the heart rate should be controlled within the aerobic exercise heart rate range. It should not be too slow either, otherwise it will not have the effect of exercise. Generally, jogging at a speed of 6-8km/hour is very suitable. Once the intensity is increased, the calories consumed will indeed increase, but it will cause excessive burden on the calves and knees, and the muscles will grow faster.

There are many ways to lose weight on your legs, not just running. You should make appropriate preparations before and after running to prevent leg fat from turning into muscle, which will make you look even uglier. At the same time, everyone should pay more attention to their diet, walk more often, and don’t cross their legs. This is also a bad habit that will make your legs thicker!