Five running fitness postures can be changed frequently


Five running fitness postures can be changed frequently

Small steps run upright or lean forward, the body does not lean back, the center of gravity rises, the pelvis is quite front, and the whole body stretches.

After relaxing the knee joint, the legs are alternately bent and lifted, and then quickly relaxed and corrected. The calf takes a small step forward and uses the forefoot to touch the ground to complete the 鈥渟quatting鈥?movement, and quickly straighten and straighten the knees and knee joints.At the same time, the two arms are bent elbows, the shoulders are relaxed, and the two legs are moved forward and backward.

This type of running can improve joint contraction, softness and frequency of movement, and is very helpful in improving the speed and technique of running.

銆€銆€Run sideways or run to the right while running sideways.

When running to the left, the right foot moves to the left from the left foot first, the left foot moves one step from the right foot to the left, the right foot then runs one step from the left foot to the left, and the left foot is forward from the right foot.Run one step on the left, so it is a step.

When running to the right, the left and right feet are in the opposite direction.

Note that it is best to move the left and right feet in a line when running.

Can you run 10 to the left first?
20 step, then run to the right 10?
20 steps.

This type of running can relieve the fatigue of other running modes, increase the fun of running, and make the whole body muscle joints work well up and down, increasing the flexibility, agility, coordination and balance of the body.

銆€銆€High leg lifts run upright or lean forward slightly, the body’s center of gravity is raised, the pelvis is quite front, and the whole body is relaxed and stretched.

First leg knees raised, thighs and torso close to a right angle, then actively press down, use the forefoot to land, and quickly straight forward, knees, hip joints, while the two arms flexed elbows and lift the legs to swing forward and backward.

Then change the other leg and alternate the two feet.

This type of running can enhance the strength of the leg muscles, increase the amplitude of the joints, softness and frequency of movement, which can greatly improve the running performance.

銆€銆€Rotating Rotation This is a kind of reverse motion, which averages normal operation and changes the side running. It is actually a combination of forward running, side body and so on.

This kind of running mode can promote the blood circulation of the human body and the oxygen supply function of the brain, so that the organs can be exercised, which is beneficial to improving the balance ability of the human body.

銆€銆€In the process of running at a variable speed, after running for a while, then jogging for a while, fast and slow alternate running.

You can change the speed at any time according to your own situation.

Generally, a slower speed shift is used at the beginning to gradually increase the speed and increase the amount of exercise.

This kind of running method is not only good for the development of general endurance, but also can improve the speed endurance quality of the body and improve the physiological function.

Four major symptoms self-test body sub-health


Four major symptoms self-test body sub-health

The sub-health state of modern people is divided into the essence of the symptoms. It can be self-tested. The word sub-health is produced in modern times and is a unique physical state of modern people.

As the pace of life and work gets faster and faster, more people are in a sub-health state.

Being in a sub-health state for a long time is harmful to both the body and the spirit.

Then, sub-health has a certain state, how do we self-test?

Experts pointed out that there are specificities in the sub-health state, namely cold syndrome, fever, deficiency syndrome and real illness.

Experts suggest that sub-health is not the same as non-disease. If medical examination and treatment are not timely, it is very likely that sub-health will develop into a disease.

Sub-health status has four categories: cold syndrome, fever, deficiency syndrome and real illness. Each of us can judge such symptoms according to our actual situation.


The first cold disease, the hands and feet are cold, the whole body is afraid of cold, the local is afraid of cold, and the stomach can’t stand the cold.

Second, people fight, have no spirit, are unwilling to care for people, are not excited, we call him unhappy, people are not happy, depressed, and the spirit is not up.

People are willing to talk, he is not willing to talk, too lazy to talk, too lazy to see people, lazy door, called cold.


The heat of the hands and feet is hot, the tongue is hot, the mouth is dry, and the heart is upset. Some people feel the heat in the afternoon, but the body temperature is normal, called low fever.

In the heat, I feel that there is already burning; high fever, what anti-inflammatory drugs are not good, is afraid of heat, and then arrogant, temper is quite large, this situation is fever.

When there is fever, the eyes are prone to eyelids, and the eyes are very red. When the complexion is red, the tongue is red and the tongue is red.


The deficiency of backache is soft and weak, often sweating, night sweats, sweating, sweating, people sweating, sweating when eating some food, others do not come out.

I slept in the evening and sweated. In the morning, I didn’t wait for the bed, and the sweat came out.

There are also tinnitus, more dreams, and insomnia.

Others have delusions, will be fantasies, always have a strong temper, and there is no name fire, this is a deficiency.


Really obesity, high blood lipids, high blood pressure, adult liver, arteriosclerosis, thrombosis, tumors in the body, whether it is a benign tumor or a malignant tumor, these are real cases.

Experts remind everyone that if there is a sub-health state, it must be proved that if it is not recognized, it will develop without limit, and the four major symptoms will grow like a small tree. When it grows into a towering tree, there is no way to heal it.


18 home secrets to help you live a healthy life


18 home secrets to help you live a healthy life


The bathroom in which the bathroom is too hot and prone to disease is easy to breed, breed, and cause respiratory diseases.

Therefore, the wet mop should be dried and then added to the bathroom; keep the sewer open; diligently open the exhaust fan.


In addition to the odor of the home in the sewers, sprinkle some yam water, add some fresh orange peel to the flower pot, close the cabinet, put a packet of dried tea leaves in the flip, put a small amount of vinegar in the wok, and heat and evaporate to remove the odor.


There are so many flowers in the house that there are few plants in the room.

Too much will damage the overall sense of the environment, unable to continuously adjust the mood, will cause visual fatigue.


Choose the curtains to sleep well. The curtains of the flocked fabric are thicker and thicker, and the sound absorption and shading effect are good. Replace the red and black matching curtains to help you fall asleep as soon as possible.


In the shower room, all tempered glass is safe to use semi-tempered glass or hot-bent glass. When hot water is used in winter or cold water is used in summer, it may burst, and the safety of tempered glass is higher.


Household tiles, too bright and white, and metallic tiles are reflective, which may cause myopia and cataracts, and are not suitable for large-area use.

When decorating, it is best to choose matt bricks.


When the balcony is used as a kitchen, it is dangerous to put the cooker on the balcony. In winter, it is easy to freeze the pipe and cause a safety accident. In the windy season in spring and summer, it is easy to blow out the fire and cause gas leakage.


Buy furniture, samples of the most environmentally friendly furniture samples in the air, formaldehyde, benzene and other harmful substances released more thoroughly; samples use more real materials, some manufacturers will carry out aldehyde treatment.


Decorate the room and use less oil painting. The oil paint contains a certain amount of soluble strontium, rare earth, antimony, lead, mercury, selenium and other elements. If it is replaced by excessive human body, it will endanger health.


Do not sleep on the mattress, sleep on the mattress, and easily lead to spring deformation. The mattress is sunken. It is best to change the front and back and the orientation of the new mattress after 2-3 months.


Toilet brush, change the toilet brush for half a year, the bristles will be replaced, it is easy to hide dirt, it is best to change for half a year.

If placed in an airtight container, it is also easy to breed bacteria.


Pet hair, use the end of the tea to drain the leftover tea leaves, sprinkle on the floor, and then use a broom to clean, it is easy to take away the pet’s hair, but it is best to use tea that has been brewed many times.


Although there is a range hood, the window hood can also remove the fumes, but it can not take away the exhaust gas generated when the gas is burned. This kind of gas has the least harm to the human body.


Furniture worms, wooden furniture coated with peppercorns, can be smashed into the end of the pepper or pepper, stuffed into the insect hole, and then coated with paraffin oil, can be removed for 10 days.


Select floor drain, stainless steel good cast iron, cast copper floor drain surface is rough, easy to damage, and the displacement is small, the volume is slow; PVC floor drain anti-aging performance is poor, it is easy to deform when it is cold.


Wallpapers, only one wall paper itself and adhesives will release volatile organic compounds, so it does not hinder the use of visual walls such as decorative TV walls and theme walls.


Sweating, using the porous structure of bamboo charcoal mattress bamboo charcoal, the mattress can absorb carbon dioxide, ammonia and high-humidity sweat from the skin, and keep the body comfortable when sleeping.
銆€銆€18 years old

The color of the room can also treat oranges, which can induce appetite. Ding blue can help alleviate the pain after surgery. Purple can calm the nerves and eliminate tension.


Five strokes effectively enhance the immunity of the elderly

Five measures to effectively protect the immunity of the elderly The elderly are prone to colds, coughs, fatigue, repeated respiratory tract, digestive tract and urinary tract infections.

People always blame the bacteria and viruses. In fact, bacteria and viruses can only cause diseases in people with low resistance, fever and infection in some elderly people.

In addition, the elderly are prone to various chronic diseases and are also associated with reduced immunity.

銆€銆€Eat more antioxidant foods The free radicals produced by the body can damage cells in the body and destroy the immune system.

Only antioxidant nutrients can be removed.

As we age, the body’s antioxidants are reduced and eventually unable to remove the accumulated free radicals.

When the body is full of free radicals, health will illuminate red.

銆€銆€Antioxidant nutrients that have special significance for the elderly include vitamins E, C, 尾-carotene, copper, and selenium.

Older people can get from potatoes, green tea, citrus, broccoli, milk, fish, wheat, cherries, strawberries, watermelons, and tomatoes. These are natural antioxidant foods that are cheap and good.

銆€銆€In general, the digestive function of the elderly is poor and the dietary supplement is reduced. It is recommended to supplement the multivitamin mineral supplements supplemented with antioxidant nutrients, such as good silver tablets, which are tailor-made for the elderly to meet the needs of the body.

銆€銆€Balanced nutrition is the foundation of immunity.

First, ensure high quality protein, including animal foods and soy products.

Mainly increase the intake of fish, eat one egg a day, 250 ml of milk per day, high-cholesterol patients can use skim milk.

Many alternative soy products such as tofu, dried bean curd and vegetarian chicken supplement both high-quality protein and no increase in blood lipids.

銆€銆€Basically, eat fresh green leafy vegetables and fruits, which are rich in trace elements, vitamins and complementary fiber.

Vitamin C and 尾-carotene play an important role in maintaining the normal physiological functions of the body, and supplemental fibers can increase intestinal peristalsis and prevent or relieve constipation.

銆€銆€In addition, to ensure the absorption of various inorganic salts and trace elements, calcium, iron, selenium and chromium are important minerals for the elderly.

銆€銆€Keep your mood happy. The body’s immune organs, such as the thymus, spleen, lymph glands and bone marrow, are distributed with nerve fibers. All nerves are controlled by the brain. Brain activity directly affects the function of the immune system.

A positive and optimistic attitude helps to promote the growth of immune cells and stimulate the vitality of the immune system, thus gradually protecting the body’s role.

銆€銆€Behavioral sciences that regulate bad behaviors and habits can be the cause and cause of a range of diseases, including cancer.

Negative life factors continue to act on the body for a long time, and excessive stimulation of the immune system will disrupt normal physiological functions and lead to decreased immunity.

Therefore, the elderly should develop good habits, live daily, work and rest, balanced diet, and refrain from bad habits.

銆€銆€Proper exercise appropriate exercise can improve central nervous system function, heart nutrient and metabolic metabolism, promote systemic blood and body fluid circulation and metabolism, delay the aging of body tissues and the decline of immune system function.