Running is the most popular type of cardio workout, but regular
jogging without a technique sometimes does not help. In addition, different techniques
races are adapted for different purposes, for example, athletes run
to strengthen the calf muscles or prepare for a marathon, and
slimming people run for weight loss. Consider running correctly
for burning fat.
Content
- Correct running for burning fat
- Fat Burning Program
- Technique running (video)
Contents
Correct running for burning fat
Remember a number of rules that will help you say goodbye to fat:
- Подготовьте организм. Must-eat for
two hours before class, during this period the food will have time to digest, and you
Energize and avoid hungry fainting. Power should
be easily digestible, suitable complex carbohydrates: cereals, bran,
wholegrain pasta. The water is better not to lean, one glass
will be sufficient. - Classes are more favorable to conduct in the morning and in the evening
время. In the morning you wake the body, and in the evening you give it
the ability to accelerate the metabolism, thereby forcing it to burn
heavily adipose tissue. Pre-race make
warm up, you can stretch out to warm up the muscles. No warm up
you can earn injuries such as burst capillaries,
stretching and others. - Продолжительный бег. Long exhausting runs
help speed up metabolism. In addition, the person continues to lose
weight even after the end of the workout for 40 minutes – 1 hour, if
won’t eat anything. You need to run half an hour. If originally you
it is difficult to train at this interval, then reduce the first week
time up to an hour, gradually increase the time to 90 minutes. Watch out for
well-being. - Лучше для худеющего бегать быстро, интенсивно. Than
The faster you run, the faster you accelerate fat on problem ones.
places. - Alternate running! The body tend to remember
repeated load and adapt to it. After a few
jogging is addictive and the body begins
save resources. In addition, jogging is considered ineffective.
in terms of burning kilograms, but if alternated with others
species from it will be use.
Therefore, combine 3 types of running: jogging, aerobic (running, when
which muscles are not yet warmed up
duration from 5 to 15 minutes), anaerobic (running to failure).
Take steps to make jogging effective.
slapping and shuffling against the surface of the coating, with the heel
should be harsh on the cover.
- Бег с препятствиями. What is the most productive type?
This is the best way to bring diversity to
classes. Than более неровная площадь поверхности, тем больше вы
you expend energy, therefore, you burn more calories. it
does not mean that you need to run on solid bumps, which is why you can
harm health. You can alternate the race in the hill and on a flat
terrain - Время года. Suitable for a beginner, no doubt, will
summer. In winter, autumn, spring, there is a high probability of capturing
Mouth cold air and forgive. That is why beginners start
run in the warm season. Consider if classes are held in the summer
time, it is better not to run in the sweltering heat, wait for the evening,
when the heat subsides or practice in the morning. - Благоприятные часы для бега. It is better to conduct classes in
intervals from 7:00 – 11:00; from 4 pm to 7 pm
Appliances and precautions:
- If you feel a tingling sensation in your left side, slow down
speed, but don’t stop. - While running, try to bend your arms at elbows at a 90 degree angle,
make forward movements back and forth as though
pushing away. - Wear comfortable clothes and shoes, preferably sneakers.
To correct troubled abdomen you can wear
warming belt for weight loss. - Try not to run along the roads where the traffic goes, in
as a result of exhaust emissions, you clog your
an organism.
We recommend:
- Be sure to read the article on how to run for weight loss –
right. - Unique tips on how to remove fat from the abdomen: the rules of nutrition,
exercise, modern methods. - A complete list of diet products for weight loss will find
here
Fat Burning Program
Having finished with the rules, we turn to examples of possible training.
We give several options for classes, and you choose, which is more
like:
Option 1
Mash the muscles, so that the legs are involved,
hands, body, feet, neck. Make the bends forward, backward, in
hand, make 10 jumps in one place and so on.
Start training, its essence is to gradually
increasing speed. Starting at a slow pace, your approximate
the speed should be 7-9 km / h, it depends on the level of physical
preparation. So run for 15 minutes, then arrange the rest for 5
minutes
Continue your activity by increasing the speed from 9 km / h to 12 km / h.
After 15 minutes, rest again and make the finish race,
more increasing speed.
If you feel accustomed to the load try
run with dumbbells in arms for burdening
workout.
Option 2
Warm up well. Now run to the hill, get down from the hill
quick step (during this time you rest), repeat several times.
Продолжительность тренировки должна быть не менее 45 minutes
Option 3
After a workout, run 400 meters at an easy pace. During
Five minutes to do stretching exercises. Then do
interval running at a distance of 1-2 km: run 200 meters reinforced
jogging, then 200 meters of jogging, thus alternating
run until you run 1-2 km. Relax by doing stretching 5
minutes
Gradually, you can increase the distance as your
well-being.
Proper running will help you achieve the long-awaited
fat burning results.
Technique running (video)
From the proposed video you can learn more about how
warm up before and after jogging as needed
put your foot in motion and how to push off from the surface.
Do not wait for the result immediately after several runs. Dial
Be patient, eat properly and turn on the running program
a habit Only comprehensive measures will help to find those forms
which you are so eager for.
