What warm-up exercises are necessary for running?

In our current lives, everyone is very concerned about the health of their body. Many friends will participate in some exercises in their daily lives to improve their figure or health. Running is a simple sport that many friends like, but what warm-up exercises should we do before running? Next, I will introduce it to you!

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 for the "weight loss campaign"

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.

Before running, we must do some warm-up to get our bodies moving so that we don’t suffer certain effects on the body due to excessive exercise. So everyone remember this. Doing warm-up exercises before running is very helpful for your physical health.