Anyone who begins to change their way of life, watch out for
But one only running on the spot will not give youslender body. Weight loss is only 30% dependent on exercise. The remaining 70% belong to proper nutrition. If you do not comply with even the elementary rules of healthy eating, then running on the spot will be just a pleasant addition, nothing more.
The impact of running on the ground is similar to ordinaryjogging. At this time, the muscles get a softer, non-traumatic physical load. There is a training and developing tension for the heart and blood vessels, as well as the musculoskeletal system. This increases the endurance of the body and improves metabolic processes. Running on the ground involves almost all muscle groups. Undoubtedly, the posture from this exercise only gets better.
To increase the load, you can applyweighting for the feet, dumbbells for the hands, change the pace and rhythm of the movements. When running on the spot, active sweating begins, which removes slags and waste products from the body.
Running on the spot makes you actively breathe, and you saturate the whole body with oxygen. Your body will quickly thank you for your excellent work.
Many girls are afraid to run around the parks orjust on the streets, so running on the spot for weight loss will be a safe alternative. In addition, you do not have to pick up clothes at every change of weather. Do not need to look for a special room, you can run at home and at home. The only thing that needs to be paid much attention is the selection of the right shoes to avoid joint injuries.
Normal jogging gives the necessary horizontalcomponent, which makes the load more significant. On the contrary, running on the spot is performed on a completely flat surface, which reduces these loads. Many very quickly get bored with monotony and monotony.
In addition, with this exercise, the main load falls on the calves of the legs, and, therefore, they are actively developing. But this is a heavy enough zone, so it takes a very long time to develop them.
It's easy to fight with monotony.It is enough to add stimulating music, and the exercise will immediately become brighter. You can watch TV shows, movies (for example, "Prokhindiada, or Run on the spot"), record lectures, conduct exercises on the balcony (add fresh air) and much more.
You can add additional exercises for the development of other muscle groups. This will lose more calories.
It is necessary to find an effective motivation, begin to regularly engage in a positive attitude, and your body will begin to transform for the better.
To lose weight at home it will be enough to run on the spot for 20-30 minutes.
Learning to run on the spot is not so difficult.We stand facing the wall, leaning forward a bit, while the back remains level and the press is retracted. Put palms on the wall and begin to alternately raise and lower the legs, bending them at the knees. Remember that you can not bend the knee joints "until it clicks." Thus, we are working out the correct position of the body - a small forward bend. If we throw it back, the load will be transferred to the hip joints, and this is very harmful. As soon as you learn to run with the correct inclination of the body, you can proceed to control the operation of the foot.
Feet should always be gently pulled off the floor.Land gently on the front of the foot. If you jump on your fingers, then reload the calves. And always remember one thing - you can’t slap the heels of the floor with force. Imagine that a child is sleeping in the next room, and you are afraid to wake him up.
Simple run without jumps: the foot must be put on the heel on the sock.Try to alternate legs as quickly as possible, without bringing your knees above the parallel with the floor. The abdomen is tucked up, the body is straightened, the arms are either bent at the elbows and pressed to the body, or as during normal running.
Simple jogging: the feet only touch the floor of the foot.As soon as the leg fell on the floor, immediately jump up and change legs. Do not unbend them. They should remain slightly bent throughout the movement. The waist will save a tense press.
Shuttle run. It is rather like moving in a closed loop.space. For example, you can run from one wall to another. This style helps burn calories, because when you turn or turn, a large number of muscles are involved.
As mentioned earlier, during thisExercises actively develop calf muscles. Running at a place to lose weight at home improves balance. This makes it possible in the future to easily perform jumps, to overcome long distances on foot and run.
Quadriceps are also developing. These muscles are responsible for stability and endurance. It is thanks to them that the body can stand and walk.
On other days, you can apply an interval run.in place. How many calories are burned at the same time depends on how you act. First, they do a warm-up (normal walking), then alternate 2 minutes of fast running, 1 - jumps, and 2 - slow recovery running on the spot. The latter can be replaced with a hula-hoop or work on the health disk. Effective weight loss will be active, provided that you spend about 200 minutes a week on cardio.
Как и любые тренировки, бег на месте требует warm up You can do a little exercise or walk around the room. Thus, the metabolism is started and the load on the cardiovascular system is reduced. The room where you are going to run should be well ventilated.
An hour before classes and within an hour after it is undesirable to eat. You can only drink water.
Running at a place for weight loss at home can be performed at any time of the day. It all depends on when you have time and when you are ready to study.
The first time is better to run for 5-7minutes Each workout may increase in time by 1-2 minutes. It is impossible to give a big load at once, it will cause overwork and fastener will appear.
Breathing during classes can only nose. In extreme cases, exhale through the mouth. Completing the training is walking around the room for five minutes.
Classes should be held regularly, at least two or three times a week. Everyone is useful to run on the spot. Reviews of those who are engaged regularly confirm this.
First of all, you need to carefully and properlyprotect your feet, spine and chest. Therefore, you can not run in slippers, barefoot or simple sneakers. Running sneakers perfectly protect the musculoskeletal system from shock loads. Injuries and sprains can be avoided with proper breast fixation.
Doctors do not recommend running on the spot in case of:
If you want to achieve great results, thenYou can purchase a treadmill. It allows you to control the pulse (so that it does not go beyond the upper frame), the number of calories burned. With it, you can set the desired pace, build the desired level of inclination. All this will only positively affect your body.
Since the treadmill has a cushioned soft surface, when training the muscles and joints will not be subjected to too much stress.
In addition, thanks to this simulator you canget acquainted with the usual race walking. To lose extra pounds, enough to do about half an hour every day. After some time, the load can be increased. The result is not long in coming!
