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上火能跑步吗 - Can the upper fire run

文章目录

一、上火能跑步吗

1. 上火能跑步吗
2. 长跑前吃什么最好
3. 跑者在运动前要避免吃这些
二、 跑步之前怎么热身
三、正确的跑步方法

上火能跑步吗

1、上火能跑步吗

上火期间是能跑步的。如果没有心脑血管疾病,上火期间,适度运动还是可以的。这样也可以缓解心理压力,放松心情,适当运动对身体是有益的。

2、长跑前吃什么最好

2.1、香蕉不能少

长跑运动员在跑前的水果可以选择食用香蕉,一是香蕉容易消化不会给长跑过程中造成负担,二是香蕉含有丰富的糖类、维生素等等营养物质,能够帮助补充身体能量。

上火能跑步吗 - Can the upper fire run

2.2、酸奶赶快来

酸奶是高热量、富含碳水化合物、维生素、矿物质的食物,而且它虽然是牛奶发酵而来但是却能够分解牛奶中的乳糖和蛋白质,其营养成分更容易被人体吸收利用。所以在长跑前喝杯酸奶既不会让你肚子过饱又能够补充身体能量。

2.3、田七来报道

在长跑前可以吃点田七补补身体,因为田七能够帮助改善身体血液循环,还能帮助经常参加长跑或者其他运动造成的腿部瘀伤帮助疗伤,让运动员能够有更好的身体条件状态参与到长跑中。但是要注意若是出现了较为严重的伤害,切不可吃个田七就进行长跑,这样只会使伤痛更严重。

3、跑者在运动前要避免吃这些

3.1、酸奶

大多数健康专家建议跑者在运动后再饮用酸奶,如果要在跑步前喝,也要提前几个小时。因为跑前喝酸奶有可能会导致胃痉挛、不适,甚至腹泻。

3.2、碳酸饮料

碳酸饮料喝起来虽然爽快,但并不是跑步者健康的选择。碳酸饮料中含糖较多,跑前喝的话会因为运动而导致胃部不适,缩短锻炼时间。

3.3、糖果和巧克力

糖果和巧克力虽然能为运动提供能量,但是跑步者要尽量避免高糖、高脂肪及高蛋白的食物,因为这类难消化吸收,会降低血液的循环。如果在跑步之前摄入了过多的糖,会导致在跑步过程中喘不上气,无法继续跑步。

上火能跑步吗 - Can the upper fire run

跑步之前怎么热身

1、头部运动

颈部肌肉的伸展,前2个八拍前前(低头)、后后(仰头)、向(左左)左侧、右右(右侧),后2个八拍头分部别由左向右或由右向左绕环。4×8拍。要求:幅度由小到大,充分活动。

2、扩胸运动

左脚向左跨出,与肩同宽,两手抬起平行与地面,大小臂弯曲,两手指相对。1-2拍两臂胸前平屈后振,掌心向下,3-4拍两臂伸直打开,掌心向上,5-6拍两臂经体侧上举后振,掌心向前,6-8拍两臂垂下后振,掌心向后。4×8拍,要求:手臂伸直,注意每个节拍掌心方向,动作协调,适当用力。

3、肩部运动

左脚向左跨出,与肩同宽。左右手指自然收拢放置于肩膀处,前4个8拍以手为圆心顺时针旋转2拍一圈,后4个8拍反之。

上火能跑步吗 - Can the upper fire run

正确的跑步方法

1、身体挺直

从脖颈到腹部的身体躯干应保持自然直立,不要弯腰驼背或刻意挺直,左右摇晃幅度不宜过大。这一姿势有助于保持呼吸顺畅、身体平衡和步幅协调。

2、前后摆臂

跑步时候,自然摆臂十分重要,手的左右摆动幅度不应超过身体正中线,上下摆动不能高过胸部。摆臂过程中,手指、手腕和手臂都应保持放松,肘关节弯曲90度左右,靠近身体两侧。

3、头肩稳定

跑步过程中,头部和肩部应保持稳定,切忌摇头晃脑。两眼应注视前方,肩部适当放松。

4、轻轻握拳

跑步时,双手应自然轻握。握拳过紧会造成前臂肌肉紧绷,进而阻碍肩部正常动作。跑步时,手上千万别握着手机、MP3或饮料瓶,否则会导致身体摇摆,无法保持正确的直立姿势,增加损伤几率。


Article catalogues

One. Can the upper fire run

Can 1. run on a fire
2. what is best to eat before a long run
3. runners avoid eating these before exercise
Two, how to warm up before running
Three. The right way to run

Can the upper fire run

1. Can the upper fire run

It can run during the fire. If there is no cardiovascular and cerebrovascular disease, moderate exercise is still possible during the upper fire. This can also relieve psychological stress and relax the mood. Proper exercise is beneficial to the body.

2. What is best to eat before a long run

2.1, bananas can't be less

Long distance runners can choose to eat bananas before running fruits. First, bananas are easy to digest, and do not cause burdens on long-distance running. Two, bananas are rich in carbohydrates, vitamins and other nutrients, which can help to replenish body energy.

上火能跑步吗 - Can the upper fire run

2.2. Come on the yogurt

Yogurt is a food with high calorie, carbohydrates, vitamins and minerals. Although it is derived from milk, it can decompose lactose and protein in milk, and its nutrients are more easily absorbed and utilized by human body. So a cup of yogurt before a long run will not fill your stomach and add energy to your body.

2.3, Tienchi reports

In the long run before you can eat Tianqi Tianqi because of her body, can help to improve blood circulation, but also help to cause a long run or other moving leg bruises often help heal, the state of the body can have better conditions for the athletes to participate in the long run. But be careful if there have been serious damage, do not eat a Tianqi is running, this will only make the pain worse.

3, the runners should avoid eating these before exercising

3.1. Yogurt

Most health experts advise runners to drink yogurt after exercise. If you want to drink before running, it will be a few hours ahead of time. Because drinking yogurt before running may lead to stomach cramps, discomfort, and even diarrhea.

3.2. Carbonated drinks

Carbonated drink, though refreshing, is not a healthy choice for runners. There are more sugar in carbonated drinks. Drinking before running can cause discomfort in the stomach and shorten the time of exercise.

3.3, sweets and chocolates

Although candy and chocolate can provide energy for exercise, runners should try to avoid high sugar, high fat and high protein foods, because this kind of hard digestion and absorption will reduce the circulation of blood. If you eat too much sugar before running, you can't breathe in the course of running and can't go on running.

上火能跑步吗 - Can the upper fire run

How to warm up before running

1. Head movement

Stretching the neck muscles, before 2 eight shot before (bow) and after (up) (left), to the left and right (right), after the 2 eight division head from left to right by the ring or not right to left. 4 x 8 beat. Requirements: range from small to large, full activity.

2. Breast enlargement

The left foot spans to the left, with the shoulder width, the two hands raised parallel to the ground, the size arm curved, and the two finger relative. 1-2 take arms chest flat Houzhen, palms down, take 3-4 arms straight open, palms up, take 5-6 arms by the side of the body on the move after the vibration, palm forward, 6-8 shot down arms after the vibration, the palm back. 4 x 8 beat, request: arm straighten, pay attention to each beat of the palm direction, movement coordination, appropriate force.

3. Shoulder movement

The left foot spans to the left and is as wide as the shoulder. The left and right fingers are naturally placed on the shoulder, the first 4 8 beat the hand for the clockwise rotation of 2 racket, the second 4 8 beat the opposite.

上火能跑步吗 - Can the upper fire run

The right way to run

1. The body is straight and straight

The body of the body from the neck to the abdomen should be kept upright, not bent or deliberately straight, and the rocking amplitude should not be too large. This posture helps to maintain smooth breathing, balance of the body and coordination of the stride.

2, front and back swing arm

When running, the natural swing of the arm is very important. The swing of the hand should not exceed the middle line of the body, and the upper and lower swings can not be higher than the chest. During the swing of the arm, the fingers, wrist and arm should be kept relaxed, the elbow flexed about 90 degrees, close to the sides of the body.

3, head and shoulder stability

In the process of running, the head and shoulders should remain stable, avoid yaotouhuangnao. The eyes should look ahead, and the shoulder should be relaxed.

4, gently make a fist

When running, hands should be lightly clenched. The fist tight will cause the forearm muscles, thereby impeding the normal operation of the shoulder. When running, do not hold a cell phone, MP3 or a drink bottle in your hands, otherwise it will cause the body to swing, not to maintain the right upright posture, increase the risk of damage.

上火能跑步吗 - Can the upper fire run:等您坐沙发呢!

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