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Running in place: technique exercises when exercising at home

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Running in place: technique exercises when exercising at home
The contents

  • Running in place for health promotion
  • How many calories you can burn
  • Technique exercises
  • Recommendations for active weight loss
  • How to increase calories burned

For anyone who is just starting to actively bring to life a sport, it is necessary to correctly choose for themselves the appropriate exercises. Sports load must meet not only the physical training of a novice, but also its weight. For example, running is prohibited to people with a certain degree of obesity, since in this case the joints can prove fatal shock.

What to do in this situation? Burn calories and securely get rid of extra pounds will help running in place. This exercise in uniform volume uses the major muscles of the body, without causing discomfort after a workout. However, only one running in place is not able to fully activate the weight loss: the rest of the success belongs to a healthy diet and a properly structured sports regime.

Running in place for health promotion

Running in place similar to conventional low-intensity runs with a static execution engine. However, in the course of such training on joints, ligaments and muscles is a fairly gentle load, which does not injure the soft tissue and not demand too much of muscle fibers.

Such fiznagruzki efficiently trains the cardiovascular and respiratory systems as well as having a strengthening effect on the musculoskeletal system. Because running in place is a type of cardio, it has a positive effect on the nervous system: progress in blood is ejected so — called hormone of happiness- serotonin.

Systematic implementation of running in place will significantly improve health: improve endurance, develop muscle strength, improve metabolism, get rid of nervous tension and sleep disorders. The exercise fully engages the calf muscles, quadriceps, hamstrings, gluteal muscles and develops balance.

How many calories you can burn

Running in place breaks down approximately 100 calories for 20-25 minutes. If you actively train for 60 minutes, you can get rid of 300 calories. This number constantly varies, as the load while running in place may then decrease, then increase, depending on:

  • the presence of collaterals;
  • the weight of the person;
  • tempo exercises;
  • level lifting the legs.

The calories are burned quickly due to the fact that pulsation increases, breathing quickens and aktiviziruyutsya sweating. People with great excess weight running in place is recommended as the primary initial load for weight loss. At this stage, the body begins to adapt to a different pace of life, bringing excess water and toxins.

Technique exercises

Despite the simplicity of execution, running in place requires the same compliance technology, as well as other types of sports exercises.

In order to start losing weight, you need to make movements that mimic the running for 25-40 minutes. After the allotted time, you can move on to other types of light loads, for example:

  • twisting the body for the development of the press;
  • basic squats;
  • push-UPS from knees and from the wall;
  • the squats at the support;
  • attacks;
  • the leg swings.

Technique running exercises:

  • Stand up straight, slightly tilt the body forward. Keep your posture straight and your abs drawn. To keep the balance of the body to perform running in place with supports (wall, cabinets).
  • Put your hands on the support. Start it in turns to lift his legs, imitating a running movement. Straighten the knee until they stop — feet must always be in a slightly flexed position.
  • Lift your foot gently from the surface. Do not immerse their heels on the floor: in this case, the shock adversely affects the knee. Also avoid lowering of the feet to toe: it must fall precisely to the entire foot.
  • Recommendations for active weight loss

    In order to make the process of losing weight was safe and effective, doing the Jogging in place, you should consider some nuances.

  • Before exercise, perform a thorough warm-up. People with a large overweight can contact the base training complex, known since gym class. It includes rotational movements of the head, body, joints, and movement to stretch muscles.
  • The last meal before the class should be 1.5-2 hours.
  • Running in place — cardio, so during exercise you should drink enough water in small frequent SIPS. This will allow time to restore the proper balance, excluding dehydration and normalizing all important metabolic processes in the body.
  • First workout with Jogging on the spot should last 7 to 10 minutes so that the organism could adapt to the load. This is especially important for people who led a sedentary lifestyle.
  • Gradually increase the load. In order to burn more calories, you can use weighting: cuffed legs, belt with weights. The increase in intensity will help the implementation run in one place with high knee lift or with alternating tempo (interval running).
  • Include Jogging in place in a regular cardio. Standard mode for weight loss — 3-4 sessions per week. Between the days of training necessary to do a pause, to the body carefully recovered from loads. Otherwise, the muscles would always tense, which subsequently will lead to training stagnation effect of the plateau.
  • Follow the breath. Inhalation and exhalation must be made through the mouth. The air flow should be directed to the aperture and not to remain in the thoracic spine. In this case all cells shall be filled with oxygen, so that will improve the metabolism and accelerate weight loss.
  • Engage in quality footwear. Special sports shoes with improved shock absorption will minimize the impact from shock loads when running on the spot.
  • How to increase calories burned

    If you are aiming for rapid weight loss, then running on the spot perfect treadmill. The main advantage of cross-country trainer that modern models help to burn calories more efficiently. For this purpose the shells are equipped with mechanisms to change the angle of incline, and heart rate monitors and supervisors of pace. The higher the slope of the exerciser, the greater the load the muscle corset.

    The running belt will be a perfect helper in the struggle for a beautiful figure. Exercises on the projectile can be alternated with the usual Jogging on the spot. In this case, the first results will be noticeable after 2-3 weeks of regular classes.

    Uses photographs Shutterstock

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