Home epidemic prevention is very effective. "Super Jogging" has simple and good results

Nowadays, the social life is full of tight rhythm and work pressure. I stay in the office for a long time and feel busy. Especially recently, the epidemic is severe and you cannot go to the gym, which is prone to civilized diseases or increase the risk of chronic diseases. In fact, as long as the sports venue is set at home, I believe that more people can contact sports and maintain a healthy body and mind.

A small piece of space can make a super jog in place!

"Super Jogging" is a new movement from Japan. It jogs in a small range, relaxed and peaceful way. Compared with general jogging exercises, it can not only reduce stress and fatigue, but also achieve the effect of increasing circulation, promoting health, and exercising and weight loss. It is the most suitable exercise for ordinary people. Before performing an ultra-jogging, be sure to warm up, especially the ankle, using the tip of the foot as a support point by twisting the ankle. Usually, you exercise less. For example, when you sit for a long time or stand for a long time, the muscles are in a stiff and tight state, and the joints may be pulled and tightened. Therefore, through the rotation method, it can help muscle stretch and restore flexibility. The range of joints increases, which also makes the subsequent movements more smooth and avoids sports damage.

In addition, you can also use the elastic belt to cover the bottom of the foot and use the foot to pedal, so as to promote muscle retraction and use slight resistance to achieve a warming effect. You can also use the ankle as a helping hand, promote the increase of circulation during the activity, increase blood flow in the lower limbs, and achieve the warming effect. Some people may feel a little hot in their lower limbs after warming up. These are phenomena caused by the increase in blood circulation, which also means that the warm-up step has achieved the effect.

Avoid sports injuries. Things to note when jogging

1. Use the part of the middle of the palm of the foot to touch the ground, avoid jogging on tiptoe, lift the legs with the strength of the thighs, and reduce the force and burden on the calves.

2. Keep the knees on both sides slightly, reducing the chance of stretching to the bottom, and reducing the urgency that the knees bear.

3. The double hands move normally, just like the usual jogging movement, but the slimness is smaller, but do not fix the double hands on the side of the body, and perform super jogging in a relaxed way.

4. Search for related videos or metronomes of "150-180 BPM" online, and follow the beat and step by step with the beat, which will be relatively regular and more powerful to move.

5. Keep jogging in place, the time is about 15-20 minutes. During the process, it is light and able to talk normally, so as not to cause too much burden on the body.

If you can pay attention to the above points, you can safely perform "super jogging". After the end, remember to adjust the breathing frequency, take enough water, and check whether the body is in a state of care. If you don’t have the ability to bear the burden, you should reduce the frequency of the ultra-jogging, slightly adjust the metronome, or start at ten minutes to find the most comfortable mode and persist. Stay at home when you are epidemic prevention, no longer lack exercise through super jogging, and be healthy in body and mind!

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