12 warm-up exercises to do before running

In contemporary society, the pace of life is getting faster and faster, and many people choose to eat fast food for convenience and to save time. In addition, due to work reasons, people get very little exercise, so they are becoming more and more obese. Obesity is one of the most serious symptoms of contemporary people. Many friends stay at home in their spare time and don’t like to exercise. In fact, we can do simple running exercises in our daily life, which can not only achieve the purpose of weight loss, but also improve our physical fitness. But what kind of warm-up do we need to do before running?

Preparations before running

1. Pay attention to warm-up: It is believed that warm-up before exercise is a principle that no longer needs to be popularized, especially before running, when leg stretching is particularly important.

Only when the calves are fully warmed up and stretched properly can they be in the best condition to participate in the "weight loss battle".

2. Aerobic exercise burns fat: The actual fat burning starts after 30 minutes of continuous exercise, so running exercise needs to be persisted for more than half an hour.

It is important to note that you should not mistakenly believe that the more intense the exercise, the better the weight loss effect. It is wrong to only focus on the calories consumed in each exercise.

Generally, jogging at 6-8km/hr is very suitable. Once the intensity is increased and the speed is accelerated, the calories consumed will indeed increase, but it will cause excessive burden on the calves and knees, and the muscles will grow faster.

3. Land on your heels: the most important technique for losing weight through running. Many girls land on the forefoot when running, which makes running easy and effortless, but it is not suitable for girls 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. We can compare it to race walking. Think about which race walker has overdeveloped calf muscles?

4. Stretch your calves: Stretching after exercise is crucial to shaping your calves.

Here I would like to give you a tip: those lazy ladies can completely give up the traditional leg-lifting press. A more convenient way is to stand at an arm's width away from the wall, then support yourself with your hands on the wall, with your body forming a 30-degree angle with the wall.

Hold on for 5 minutes and feel your calf muscles being infinitely stretched. You can adjust the position according to your body flexibility.

5. Soak your legs in hot water: Don’t think that you are done just by doing calf stretching exercises. There is still one step left in the plan for beautiful legs, which is to keep soaking your calves in hot water after running.

You can buy a wooden barrel, soak your legs, listen to music and read a book to fully promote blood circulation in your calves.

After soaking, use lotion to massage your calves. The choice of cream is not very demanding. Apply it on the calves and massage from bottom to top, and massage in circles until it is completely absorbed. After applying, gently pat your calves to relax your muscles completely.

Jogging is a very good sport that is very popular among modern people. It does not consume too much physical energy and can achieve good exercise effects. After the above introduction, everyone must not forget to warm up before jogging exercises in the future. Only by warming up can you achieve better exercise effects. It is also a necessary preparation to avoid injuries during exercise. Everyone must keep it in mind.