The so-called running in place refers to a small space, any venue, where you draw a circle around where you stand, and the person stands in the circle as if standing still. When you start running, push your legs up to put your whole body in a running-like state. In this way, you can achieve the effect of losing weight without being too tired. For those who have just started running, it is recommended to run in place for 15 minutes. Once you get used to it, you can slowly Increase the time of running in place!
Let’s first introduce the inventor of running in place: Zhao Yiran. Some time ago, a successful weight loss expert appeared on the Internet. His name is Zhao Yiran! Originally, Zhao Yiran's weight reached 265 kilograms at his peak, and his height was 1.82 meters. He can be said to be a heavyweight. Generally, people who are about 1.8 meters tall are considered overweight if they weigh more than 160 kilograms, but Zhao Yiran weighs about 100 kilograms. He used to be very fat and liked to eat greasy food. No exercise! After Zhao Yiran met the girl he liked, he decided to pursue her! But he thought the girl would not like his fat appearance! So Zhao Yiran decided to lose weight. During the weight loss period, he tried many methods, such as running outdoors. , climbing stairs, etc., but the effect was not good. The most important thing was that I couldn't persist. I think being unable to persist in exercising is a problem that all fat people will encounter! So Zhao Yiran tried to find ways to do some exercises that he could persist in, and It’s the in-situ running method!
Exercise effectiveness. Zhao Yiran's current weight has dropped by 120 kilograms from the original 265 kilograms to 140 kilograms in just 8 months! Benefits of running in place: The benefits of running are that it can increase the body's blood flow, enhance blood vessel elasticity, and improve blood circulation. improve. Some data show that the coronary blood flow during running can increase 10 times compared to quiet times, that is, the blood flow can reach 1200~1400 ml per minute. People who have been jogging for a long time have significantly improved myocardial nutrition, strengthened and thickened myocardium, and improved organ function.
? Running plays a positive role in maintaining good heart function in middle-aged and elderly people, preventing the elasticity of lung tissue from declining, preventing muscle atrophy, and preventing and treating coronary heart disease, hypertension, arteriosclerosis, etc.
When running, the muscles of the whole body should be relaxed, and the breathing should be deep, long, slow and rhythmic. You can exhale every two steps, inhale every two steps, or exhale every three steps, and inhale every three steps. Breathe deeply through your abdomen, expanding your abdomen when you inhale and contracting your abdomen when you exhale. When running, keep a brisk pace and swing your arms naturally. The appropriate amount of running exercise is 20 to 30 minutes a day, but it must be sustained for a long time to be effective. Running can be divided into running in place, free running and quantitative running.