somehow running in place is considered among professionals as a frivolous pastime. But he tires of people quickly, and the knees suffer in the process, and the intensity is quite difficult to develop. However, if you go down from heaven to earth, you can quickly realize that for most young mothers, students or just women who are embarrassed to run in the Park and not having the ability to go to a fitness club, even this kind of load can play a crucial role in the process of weight loss. In addition, running on the spot goes well with almost any home exercise programs for weight loss problem areas, and with proper execution can become quite effective cardio. How can this be achieved?
Running in place: the use of
First of all, if you decide to use running on the spot for weight loss, give up a frivolous attitude to training. A little tune you in the right way, and to protect against injury will help sneakers and comfortable sports bodice with wide straps and support. But the form for "home run" can be almost any. Treat your classes like a serious workout, even if you have only 15 minutes a day, to dedicate them to beauty and health. By the way, this training help:
- Prevention of hypertension, ischemia, arrhythmia and tachycardia;
- stress Relief and mood improvement;
- More active brain activity by improving blood circulation throughout the body and cellular respiration;
- Accelerate metabolism and burn excess calories;
- appetite Reduction, prevention of "stress" overeating;
- Improve the tone of the muscles of the legs, buttocks and body, improve posture and physical shape.
the Second requirement to run for weight loss – regular exercise and good intensity. If you will to ride as usual, but only one times in week, nothing sensible in terms of burning fat you have not will. Try to realize that it is better to train 3-6 times a week, giving each lesson 15-20 minutes.
Intensity is easy to control, counting pulse or using pedometer. For the first today you can buy an inexpensive (literally $ 50) heart rate monitor, and for the second – download the app for IPhone or Android, or buy a cheap mechanical pedometer.
- You should be doing 40 to 60 steps per minute, and to keep my heart rate in the zone of 50-80% of Maximum heart rate
(the range of values can be calculated by subtracting your own age from 220 and multiplying the result by 0.5 and 0.8 respectively).
Forget everything you've read about "pulse fat burning for running", modern research shows that there are only 2 criteria to find out if running is effective for weight loss:
- Pulse above 50% of heart rate max;
- Comfortable load level at which you can both keep a high pulse and run long enough.
Technique of running in place
To start, drop to the floor fat rubber Mat that you use to pump the press. Find a home such a corner that he combined:
- 1 sq m of space;
- Smooth wall for support.
Stretch out by brisk walking around the room for 4-5 minutes, turn on the cheerful music, open the window, breathe deeply and slowly.
Then up against the wall, palms lean on her chest, slightly bend your arms and lean forward. It is in this position that the body should be in the process of running in place.
Without losing support, start to pull off and put your feet one by one. Imitate running, but make sure that the posture is straight, the shoulders are slightly lowered, and the diaphragm is not in a "compressed" state. As soon as you feel the comfort in the back, begin gradually "withdraw" from the wall, and raise your knees higher. All you are ready to "run on the spot."
In the process training facilities try push off from the floor and land exclusively on the front surface of the foot, do not knock your heels on the floor. Pay attention to the knees – they should not be completely unbent in the process of movement, do not need to create additional effort, struggling to push off the floor and unbending the knees.
Program of home lessons for a month with running on the spot for weight loss
Train three times a week, on free days do yoga exercises or Pilates.
Warm-Up: 5 minutes walk at a calm pace, then take the palm focus under the shoulders, socks on the floor, press tightened, shoulder blades to the spine and perform slow push-UPS from the floor. Push-UPS 4 sets of 10-20 times, resting 60-90 seconds between sets. Beginners can put their hands on the sofa or the seat of a strong chair, but do not do push-UPS "from the knees". This is necessary to quickly warm up the body, and not work only the muscles of the chest and back, but also the abdomen.
Main part: get Up, and alternate 2 minutes of running at the wall with 4 minutes of free fast running in place. Work for 20-30 minutes.
Hitch: first 2-3 minutes walking around the room deep breathe, then fall to the floor and perform stretching for the legs and buttocks.
Warm-Up: 5 minutes walk, then 4 sets of 30 repetitions of normal squats to parallel hips with the floor.
Main part: Alternate 2 minutes "at the wall" and 10 minutes at a calm pace standing, repeat the cycle 2-3 times.
Cool down: slow walk, stretching.
Warm-Up: 5 minutes walk, then 4 sets 30 repetitions of body tilts forward from the standing position. Not Kruglaya back better "less lean", but to keep your back straight.
Main part: running with straight body for 20-30 minutes.
Cool down: walking, stretching.
Stretching after running in place for weight loss
- To begin, lie on your back, raise your arms and legs and carefully shake them to relieve the stress.
- Then put left leg on the floor, right lift vertically up, grasp the Shin and gently pull the leg to the body, the back of the Mat can be slightly torn off.
- Now gently repeat with left foot. Then go to the knees and palms, buttocks "put" on the heels, and hands properly stretch forward.
- "final" sit on the floor on the buttocks, legs apart to the sides and with your back straight bring your hands between your legs.
Hold each stretch for 60 up to 90 seconds.
If you are serious about weight loss with Jogging on the spot, you should know that after a couple of months of regular training you will need to slightly increase the load, for example, to start running in the Park. Well, you will have nothing to be ashamed of, because in just 30 days, provided a moderate diet, you can lose up to 5 kilograms. Go for it!
Fitness trainer Elena Selivanova – especially for http://www.AzbukaDiet.ru/.