Gain Weight

Belly breathing helps you run easily🏃🏻‍♀️💨💨💨 Belly breathing is a method of deep breathing that relaxes the abdominal muscles to allow air to flow more easily into the lungs. 👏🏻 4 Benefits: ✅Increase oxygen supply and discharge carbon dioxide after metabolism more thoroughly ✅Improve running performance and endurance, so you won't be out of breath ✅Help relax the body, reduce tension and fatigue ✅Help to practice vest line quickly 👃🏻How to do it: 1⃣️Can practice at any time - the super simple "515 rule" Inhale deeply to inflate your stomach for 5 seconds, hold your breath for 1 second, and then exhale slowly to retract your stomach for 5 seconds. Whether you are standing, sitting or lying down, you can practice. 2⃣️ Can be practiced during meditation There are many good meditation courses, and the voice guidance will teach you how to breathe step by step. You can also practice abdominal breathing at this time~ ⚠️ 3 Notes: 💚 Belly breathing is not simply "dr

 Why steady breathing? How to control breathing rhythm? —— 💚How to adjust your breathing while running💚 [Steady breathing has many benefits] such as: 1⃣️ Effectively promote the metabolism and circulation of oxygen in the body, and have a stronger cardiopulmonary capacity 2⃣️ Your steps will also have a sense of rhythm, and your body and mind will be integrated. You don't have to think about how to run, and you can run naturally and easily 3⃣️ Enter meditation or flow state while running, the "harmony between man and nature" is wonderful So How to control breathing rhythm❓ ✅ Breathing rhythm suitable for most runners It's 3-3, 3-2, 2-2 (what does this mean🤔) For example, the breathing method of 2-2 is: Match your steps, inhale for two steps, exhale for two steps It looks easy, it ain't [doge][doge][doge] For example, when some friends are jogging, do they smoke 3 times in 3 steps❓ The main reason is: the oxygen inhaled once is not enough, especially when the pa

Let’s take a look at it first ➡️ [The difference between nasal breathing vs mouth breathing] 👄 Mouth-breathing - air goes directly into the respiratory tract 👃🏻Nasal breathing - the air enters the nasal cavity first, and then enters the respiratory tract 👃🏻The nasal cavity can preheat and humidify the inhaled air The mucus and hair in the nose can "block" the dust in the air and even kill some bacteria. 👄However, the mouth does not have the "special function" of the nose at all, and all kinds of harmful substances can enter. There is also an old saying that "diseases enter through the mouth" So the conclusion is ➡️ [Breathing with your mouth is bad for your health] But when running, the oxygen is not enough (such as accelerating) ➡️ [What should I do when I have to use my mouth to assist breathing? ] 1⃣️ Don’t worry too much about how comfortable you are, for example: when you are allocated 8-9, you can breathe through your nose; when you are allocat

Which is better, running 5 kilometers a day or 10 kilometers every other day? The total mileage of the two is the same, but very different. I have experienced both. Today I will talk about two running methods. [Suitable for the crowd] and [Advantages] 🤗🤗🤗 Run 5⃣️ kilometers every day Suitable for the crowd: People who want to maintain a stable amount of exercise, daily regularity, and gradually improve their endurance and fitness. advantage: ✅This kind of running volume is relatively small and the load is small ✅ Help maintain continuous exercise habits ✅Prevent body adaptive degeneration ✅Stable maintain cardiopulmonary function and promote daily circulation and metabolism Run 1⃣️0⃣️km every other day Suitable for the crowd: People who want to challenge themselves and improve their speed and endurance. advantage: ✅ More recovery time for the body ✅Muscles can be better repaired and grown every other day ✅Increased resting muscle glycogen reserves before exercise ✅ Helps improve exp

After falling, high temperature, high heat, and high humidity "sauna days" will appear frequently, and the heat is unbearable. There are many benefits to running in the dog days, but you need to pay attention to the following points: This year's first volt starts on July 11, the middle volt period is from July 21 to August 9, the last volt period starts from August 10, and is expected to end on August 19, a nearly 40-day period. Running in dog days needs to remember these six points: 1. Choose correct run time Outdoor running: Avoid the time when the temperature is high. The best time is morning and night. Runners who like to run at night, girls are best to go together. Choose places with many people and try not to go to remote places. Remember to pay attention Safety. 2. Dog days are the "golden period for weight loss" The temperature in dog days is relatively high, and the body's metabolism is relatively fast, which can promote blood circulation, accelerat

This question is a bit general, running is a step-by-step iterative process, and every run will bring gains. Different time periods will have different harvests, such as a week, a month, a quarter, half a year, a year, etc. How much you harvest depends on the effect you want to achieve. 1. Relax your body and mind - you can get results every time you run Running not only relaxes the body, but also the mind. When you're tired or feeling down, putting on your running shoes and going for a run can provide a quick boost to your body and mood. Running for half an hour on the sports field, on the track in the park or on the treadmill in the gym or at home can make your body sweat, which can help you relax and relieve fatigue, and it can also help you sleep. The effects of running are dramatic, and you will feel an immediate improvement in your body and mood.

 🏃‍♂️Is it hard to keep running ᕙ(`▿´)ᕗ? Five-point running advice for beginners ੭ ᐕ)੭*⁾⁾ Let’s take a look [come on] 🌻Hello~Recently, I have seen many friends who have just embarked on a 👣running journey find it very difficult to develop a running habit. They often cannot persist due to various reasons [hate]. Runners of the year 🏃‍♂️, unlock the whole marathon 🐴Running enthusiasts give some suggestions to friends💬, starting from improving the running experience and adjusting the running mentality ❷, I hope everyone can have a new understanding of running after reading it Yes, let's get started (◦˙▽˙◦)

Running is my favorite aerobic exercise in weight loss. How to run to lose weight is the most effective, I mainly divide it into the following three points: 1⃣Maintain fat-burning heart rate: Fat-burning heart rate is the heart rate of aerobic exercise. Calculate the maximum heart rate by age (subtract age from 220). The fat-burning heart rate is 65%-85% of the maximum heart rate. It takes a while to achieve the effect of burning fat.

 ☀️Morning run and 🌠night run, how to choose? 🌻Hi, I don’t want to start with Moji, just throw away the answer 💯, let me share my opinion first💬(ง •_•)ง: There is actually no fixed answer to this question, and the right to choose is still in the hands of everyone, but as a A person who insists on running for five years🏃‍♂️, who has tried running in various time periods, the role I play is——I can share the advantages and disadvantages of running in these two time periods here, and friends can combine their own situations. Pay attention to the place, choose ( ￣▽￣)σ from it, of course, you can also have [doge]

Share 3 breathing techniques about running to help you easily break through the bottleneck of running speed. 💡Experience sharing I use the yoga abdominal breathing method when I run, so running is relatively easy, and breathing is relatively deep and natural. Shortness of breath and disorder indicate that your heart rate is also soaring!