Running ranks at the forefront of aerobic exercise that burns fat quickly, and of course it refers to jogging. Adhering to reasonable daily jogging can not only lose weight but also enhance physical fitness. Many people will find that their physical fitness has improved a lot after running for a period of time, but there are some running matters that you need to understand. So when is the best time to run for weight loss? How effective is running in the morning to lose weight?
1. Running time to lose weight
1: Time to go home from work
You can plan to run during the time between going to work and going home. To lose weight, if the company is not far from home, because today's white-collar workers generally have little time to deliberately go to the gym to exercise and lose weight, then you can run at this time. Running in the morning can make people energetic, and running back in the evening It will also improve fatigue after sitting for a day, and the weight loss effect is very good.
Two: Run when you are neither full nor hungry
Two or three hours after a meal, a person’s stomach will be in a state of being neither full nor hungry. At this time, it is important to lose weight. Generally speaking, it is a relatively good time. You can run slowly first, and then slowly increase the speed to lose weight. At this time, you not only have physical strength, but also consume fat calories. It is a good running weight loss plan.
Three: Run 2 to 3 times a week at random time
For some people who are relatively obese or do not exercise often, the running weight loss plan can arrange time and run every week Only 2 to 3 times can achieve the best weight loss effect. If it is too much, it is likely to exceed the body load of the obese person, and the final effect will be bad.
Four: Arrange according to your own functions
Based on the various physical functions of obese people, plan the intensity, amount and time of running to lose weight. If you are obese and can keep running every day, If you want to run at night, you can choose to run in the evening, and the time of each run should not be too long, because the body metabolizes various residues faster in the evening. If you run at this time, the excess fat will be lost along with the sweat.
2. Methods to eliminate waist fat
1. Add waist twisting movements when walking around at home
You can add waist twisting movements when walking around at home. , exercise the weak waist and abdomen muscles.
When stepping out with the left foot, twist the waist all the way to the right, then step out with the right foot, twist the waist all the way to the left, and repeat this.
But walking in this way for too long will put a burden on the waist. It is best to limit it to 30 minutes a day.
2. Use your commuting time to walk
Walking is a sport with a low entry barrier, low sports injuries, and suitable for most people.
When you go to work, get off the bus 1 or 2 stops early and walk to the company at a speed where you can chat with people freely without being out of breath.
When walking, remember to straighten your waist and tighten your abdomen, so that your abdominal muscles can be exercised!
3. Take the elevator less and climb the stairs more
Up and down When climbing stairs, the front muscles of the thigh are mainly used to lift the body when going up the stairs and support the body when going down the stairs. It also exercises the psoas major muscle.
When climbing stairs, keep your upper body straight, and the force of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be trained.
If the floor of your office or home is not high, start taking the stairs instead.
The belt pulse is the only transverse meridian in the human body, just like a corset around the waist. Since other meridians of the human body run straight, the band meridians have the function of binding all the meridians, that is, they can restrain all the meridians of the human body that pass through the waist.
Once the belt pulse relaxes, not only the waist begins to widen, but the stomach also becomes loose. Before going to bed every night, lie on the bed, make fists with both hands, and tap 2 sides of the waist, about 100-300 Just download it. By using this simple method, you can prevent sagging veins and keep your waist and abdomen slim.
The surefire way to get rid of a saggy lower abdomen: raise your legs to tighten your abdominal muscles
1. Take a paper box and stand it upright on the ground, with your feet parallel to your shoulders and stand on the right side of the paper box. .
2. Put your hands on your hips, lift your right foot, and raise your knees to close to your waist.
3. Put your right foot across the tissue box and put it down. Be careful not to kick the tissue box over.
4. Lift your left foot and step to the right side of the tissue box.
5. Put down your left foot and complete 1 round of action. In the next round, start with your left foot and repeat Steps 2-5.
You may wonder whether such simple movements are effective? But these movements can indeed exercise the waist, buttocks, and abdominal muscles.
When standing on one foot, the trunk muscles, including the abdomen, will exert force to stabilize the body and prevent it from swaying. The action of raising the thighs uses the psoas major (iliopsoas). By raising the legs, the psoas major is greatly activated, and the abdominal muscles can also be exercised.
You can practice leg raising and firming abdominal muscles at home. It doesn’t require expensive fitness equipment. As long as you spare 3 minutes a day, you will find that your originally saggy belly becomes tighter day by day, and your waist and The curves of the buttocks and belly have also become more beautiful!
Warm reminder from the editor: The above is the editor’s analysis. I hope that the editor’s analysis can bring some help to everyone. Losing weight may seem like a very common thing, but there are hidden dangers that cannot be ignored. The editor reminds everyone that losing weight is no joke. You must be cautious and choose the right method to avoid serious impact on your health.