Ibeauty

So, check yourself on the "running checklist". To be impartial, ask a friend or girlfriend to record yourself on video, preferably even in slow-motion mode, in order to consider the placement of the foot in detail - landing, recall, should occur on the middle part a little closer to the toe (on the outer or inner parts of the foot - also wrong ):

- Neck straight, look forward
- Breathing is even, do not try to tie it to the steps, inhale simultaneously with your nose and mouth (in winter, on the street or in a hall with poor ventilation - only with your nose)
- Shoulders are straight, no stoop
- Arms are bent at the elbows at an angle of 90 degrees, walk along the body in the same plane
- Landing - on the wide part of the foot, the landing point - under the pelvis
- The heel touches the ground last and immediately breaks off, a small overlap is performed back - this gives the leg time to rest and automatically brings the thigh forward (the leg describes the "wheel")
- In a minute, try to touch the ground about 180 times (90 with each foot)
- Avoid vertical oscillation - don't bounce with every step. Remember how even birds can hold their heads, be like a bird
- Do not lean back or lean too far forward.
- Run light and graceful, this is an excellent correlation: the correct running from the side looks beautiful and harmonious, you can even focus on it.

Have a good run and take care of your knees!

Preparatory exercises.

In the same way, it doesn’t matter whether you went in for sports or running or not: in addition to directly overcoming distances, you will have to “swing” the muscles of your legs, arms, and back. The fact is that running is an activity that immediately involves a lot of muscles in the body. Almost like swimming. Hands also play a big role here, they help to move and get tired a lot during long races without training. Special running exercises, general physical training, plank, gym - all this will benefit running.

You will need push-ups and pull-ups to pump up your chest and core muscles. This is necessary to get rid of stoop - office work atrophies these muscle groups, the shoulders turn forward, which also does not contribute to either easy running or results. In this position of the shoulders, the volume of the lungs is reduced - it becomes harder to breathe, and “the heart is anxious in the chest” - it simply becomes impossible for it to turn around, and in order to compensate for the volume of pumped blood, it contracts more often, hence the high pulse and high fatigue.

Pilates - the word itself speaks of fluidity, strength, flexibility and precision. But, oddly enough, the name of one of the most popular workouts today comes from the name of its creator, Joseph Pilates. He himself called his system of fitness exercises “controlology”, thereby emphasizing that the main thing in it is control over your body and mind.

Katya, 28 years old: “I have a sedentary job and constant pain in the neck and lower back. When I came to the fitness center, I could not choose the right workout. And only when I went to a trial Pilates class, I realized - this is mine! I really liked the smoothness of the exercises, and, of course, the result: after the third session, I felt lightness in my whole body, and my neck stopped hurting.”

The effectiveness of each next exercise shows whether you have had enough rest after the previous one.

In fact, this is the biggest reason to take a break between exercises or sets. The term “recovery” here means returning to the desired (or expected) level of performance for the entire workout. In other words, a short rest, as it were, rolls back the state of the body at the time the lesson began.

Understanding exactly how many minutes or even tens of minutes you need to rest is very simple: for example, if you do 5 sets of 5 repetitions with a lot of weight and are out of breath after the second set, this does not mean that you need to lower the weight. Most likely, the matter is fatigue - gradually increase the break and remember how much time is enough for you to recover.

Consider also the effect of accumulated fatigue. This is also not a reason to refuse to complete the exercise or reduce weight, it is better to rest longer.