In summer not only ilsėkimės, but taking advantage of ideal conditions and outdoor sports. Regularl

In summer not only ilsėkimės, but taking advantage of ideal conditions and outdoor sports. Regularly exercising a good mood, energy gain, and, of course, we'll be much healthier and more beautiful.
Jogging benefits. Time work all major muscle groups. Improves blood circulation, strengthens the heart. More slowly and over time the body uses fat for energy. all star So in order to lose weight, you need to run at least 25-30 minutes.
Posture. Fled the body and keep it straight, too nepasvirkite forward neišlenkite back, keep your head straight. Try to keep both feet to the interior of a single line, you will reduce the volatility of the body from side to side. Easily sweep the hands, elbows bent about 90 degrees, loosen the shoulders (Do not raise them). Select the step size by a sense of the body. While running correctly positioning the foot - not the fingers, and from the heel, like walking.
Breathing. Breathing is basically exercise performance basis, since the supply of oxygen depends on the quality of the muscle contraction. all star And as far as possible beating muscles - the more effective running workout. Inhale through your nose while running, and exhale through the mouth. Try to exhale as slowly. Breathing must be continuous and independent of the running speed, no matter how slow or fast bėgtumėte, try to breathe all star evenly. If breathing is more frequent - slow down the pace.
Pace. If you want to achieve results jogging, exercising vary the pace. The easiest way to set the best running speed - breathing. You running pace appropriate in all cases shall be such that you can talk while running. Then the pulse will be optimal - 120-130 beats / min. (How to calculate the pulse, this is already wrote here). Over the onset of pain on the side can be a signal that you run too fast, in which case the slow start walking or running and focus on exhaling. Pain after, slowly start to run again trotting all star along.
Warm up. Only go out on the field do not start at once to flee, first to take a couple of exercises: a couple of minutes walk in intense, do some squats. all star Run to start slowly and easy pace for 2-3 minutes to achieve optimal speed.
When you are used to set targets for charges, nubėgamą gradually increase the distance. Try to maintain regularity. Tune in minutes. 2-3 times a week jogging schedule and follow it. Select the jogging path as softer coating - if possible, avoid the asphalt.
Do not give up if you repeatedly ran out pabėgioję all star determination. Never before nebėgiojusiems once really is not enough - to make running a habit can take up to forty times to demonstrate their will (source). In the first as well as sometimes inevitable and fatigue, and body become accustomed to the charges - still energetic and really feel energetic.
Tweet 12 Comments tyliaityliai Answer 2012-6-16 22:23 And where the recommendation to eat 45 minutes after a workout? Read my sources suggests to eat as soon as possible so that the muscles can begin to recover and strengthen the body + atsargom replenish glycogen and increase the possibility accumulate more in order to be productive Jogging all star nepritrūkstant energy. Answer vussc 2012-6-26 12:39
Information sources in a variety of information, but in any case, the blood flow following all star an exercise "focused" on the muscles work better and by the time they are not burdened by extra work, for example. :) However, if the stomach still want to eat - you can easily bury carbohydrates. And, of course, not to forget to drink plain or non-carbonated mineral water. Marius Answer 2012-10-14 17:42
I feel obliged to criticize all star a little article that dispel myths and reduce all star the likelihood of injury for the people all star rails according to the findings of the said article. The first thing that must be said that Article Tips oriented runner for about 30 minutes, with the main goal to lose weight. If you are approaching a 1-hour runner or you do not intend to lose weight goal, a number of things you unusable. 1. It is a clumsy mistake which should apsibraukti red - fled, correctly positioning the foot - not the fingers, and from the heel, like walking. " Never place your feet from heel! This is the main long-distance runners injuries. As a result, no one argues about it today. All agree that regular running from the front part of the foot (forefoot running). 2. fled breath through your nose and exhale through the mouth. " Suitable all star only for very slow jogging. 3. Try to exhale as slowly. Just realized, and can cause suffocation. 4. "You are running the proper pace in all cases shall be such that you can talk while running. Then the pulse will be optimal - 120-130 beats / min. Applicable for people who want to lose weight. Although the minimum physical activity a person who has such rate is perceived as "