As long as you can stand firm, you can do it! Famous coach Xu Qiying teaches you 4 techniques for mastering super jogging: consume 2.5 times more heat than walking

In recent years, "super jogging" sports have become popular. Some people lose 20 to 30 kilograms in half a year after jogging. Physical competent coach Xu Qiying pointed out that "as long as you can stand, you can do it." The elderly or weak can run on the wall to avoid falling; if young people have a goal of fat reduction, they can jump through the ultra-jogging and jump together, and exercise for a total of 90 to 120 minutes every day, which has a good weight reduction effect.

Super Jogging 4,

1. Put your palms on the ground first, and don't use too much force.

2. The knees remain elastic and slightly bent, and will not straighten even if you change your feet.

3. The lighter the running sound, the better.

4. Small steps, can be matched with a metronome or rhythmic music.

Consumption of energy is 2.5 times more than walking

River embankments, sports venues and other places are chosen by many people, but they may be given up due to high temperatures, rain, poor air quality, etc. Xu Qiying said that doing super jogging at home is not affected by the weather and equipment. As long as you follow the metronome, you can even jog slowly, watch football games, etc. Doing super jog in the morning can improve your energy throughout the day, but people with sleep disorders should not do it too late, otherwise it will affect the sleep time of the body.

Many people are excited because of the high strength of running, but super jogging is four rebates in the body, including "no pain, no hardness, no breathing", and consumes 2.5 times more energy than walking. In the heart rate, the heartbeat is about 60 to 70 seconds while sitting, and the running in place can reach 90 to 100 seconds. The higher the heartbeat and the faster the bearing, just like the higher the car engine speed, the greater the fuel consumption.

With sleep disorders, avoid running too late

Xu Qiying said that usually there is no specific time for ultra-jogging, and the efficiency of doing it in the morning is the best, and the spirit of the whole day will become very good. If you want to do it at night, it is also OK. However, it is recommended that people with sleep disorders avoid running too late, because after the end, the sympathetic nerve will rise and the parasympathetic nerve will decline, which will become very hyperactive and unable to sleep, which will affect sleep. After all, sleep is the most important time for human body to replenish.

Many people follow Xu Qiying to do super jogging, and some even lose 20 or 30 kilograms within 3 to 6 months. If they think the strength is too low, it is recommended to intersperse aerobic exercises. For example, if you jog for 5 minutes after super jogging, you can increase your heart rate. If you are too breathing, you can change to super jogging. The accumulated exercises every day for 90 to 120 minutes, and the weight reduction efficiency is the best, because liver sugar and blood sugar are burned in the 15 minutes before aerobic exercise, and then you start to lose fat.

Prevent falls. You can support the wall and run.

Many elderly people with high blood sugar will go out for a walk, but some people will give up if they feel it is not effective. Xu Qiying said that elderly or weak people can also do super jogging. As long as you can stand up, if you are afraid of falling, you can support the wall and jogging. It is also recommended that you perform super jogging after eating for 6 or 7 minutes and rest for 5 minutes. There are also experiments that do not sit down immediately after eating and match aerobic exercise, as your blood sugar will stabilize quickly after eating.

Responsible editor: Gu Zihuan