Running is undoubtedly one of the most useful and effective types of exercise.
However, so that he does not cause harm to health, it should be approached with intelligence.
To begin with, you need to learn to devote enough time to warm-up, so as not to get injured while running and reduce the burden on the heart.
The warm-up before running is important for many reasons. First, the preheated and stretched muscles of the body are much less prone to stretching during running. The same goes for the joints - they become less flexible, which means that the chance of getting injured during training is minimized.
Secondly, it promotes redistributionBlood, that is, its outflow from the intestine to the skeletal muscles. Due to this, they receive more oxygen, which means that the endurance of the body increases.
Thirdly, heating has a beneficial effectAt work heart. If you gradually bring the frequency of its heartbeat to the target zone, the load on the heart will not be so high. This is especially important for beginners or before long and intensive training.
To conduct a warm-up, for starters it is usefulJust walk quickly for 5 minutes. Then it is necessary to stretch the muscles of the entire body, from the neck to the pelvis. To do this, you can shake your head, do some elementary mahi hands and tilt in all directions. Since almost the entire body is involved in running, it is not right to stretch the muscles only on the legs.
After this, you can start to work out your legs. For the beginning it is necessary to perform articulate gymnastics, having made circular movements by hips, shin and foot. Thanks to this, the hip, knee and ankle joints will break.
Then you need to face the wall, stepping back from itA few steps, and spread your legs to the width of your shoulders. After this, you should rest your hands on the wall and pull your legs back, holding them at the maximum point for 10 seconds. Then the same thing should be repeated, helping the hands to pull the muscles even more.
After this, pullingKnees to the chest. Again, with the help of hands. All movements must be carried out slowly, trying to keep even breathing. The order in this case should be such: stretching, delay and relaxation. Repeat preferably not less than 10 times.
The next exercise is forward attacks. At the same time, every time you should crouch lower. Then you have to sit on one leg, pushing the other, and then transfer your weight to the opposite one.
In conclusion, an exercise should beStretch of hamstrings. To do this, pull one leg forward and put it on some surface. And then stretch your whole body to the toe, trying to lower your face as low as possible to the kneecap.