Exercise weight loss is the simplest and most effective method among many weight loss methods, and it is also good for your health. Today, we recommend a 6- week running weight loss plan for everyone , so that you can quickly change the “ paper people †in autumn !
Week 1: lay the foundation
Monday: Analysis of pace
Before running, you must first understand whether your running method is correct. If you need conditions, you can find a running expert to observe, and then let him determine if you need to add extra help, or help you reduce the sports injury To the least.
Wednesday: Core Muscle Movement
Going to participate in related core muscle training courses, such as Pilates, before attending a formal run, can help you maintain a correct running posture while exercising and improve your running skills.
Saturday: Organize running music list
Good music in sport can not only improve your nature, but also enhance the passion of running. The rhythm of music can also help you maintain a stable running rhythm.
Second week: Start running!
Monday: Basic Learning
In the first week of running, five things need to be confirmed before departure to start. First of all, we must raise our heads to see if the eyes are flat. Secondly, if the shoulders are relaxed, then the positions and waists of the hands and elbows are Not the same height, and then when you start running, you must first drive your own rope ladder. Finally, you choose the pace you like to breathe.
Tuesday: Take 5 km
People spend a lot of time walking every day, and this can increase your confidence. If you can walk 5 kilometers, then you can also run 5 kilometers. This is just a matter of speed.
Saturday: 1.5 km away
Plan a short-circuit line and let yourself go and jog. If you can't go down the whole process, you can use it until you can get back the rhythm of breathing.
Week 3: Indomitable!
Monday: 1.5 km away
We reduce amount of walking this time and use more. Remember one thing and don't need to run too fast.
Wednesday: Sprint training
Sprint training can not only increase step skills, improve posture, but also make the speed increase, like walking on the heel and toes, and it consumes fat.
Saturday: 1.5 km jogging
Running in the middle of the jog is always running. Listening to some quiet music can help you to maintain a stable jog rhythm. This will allow you to consume all the body fat and make you lose weight quickly.
Week 4: Strengthen training intensity
Monday: increase the distance sprint, running 1.5 km
Run in peacetime, but intimidate the high intensity momentarily. In the 1.5km full jog, adding some intermittent sprints can improve your physical fitness.
Wednesday: Run a Running Course
If you want to run to lose weight, then certainly can not be interrupted, but also need to rest, do not have to run when resting, you may wish to choose some challenging and physical fitness courses, such as ringing jogging or aerobic Sports etc.
Saturday: 3 km interval running
When you can fully control 1.5 kilometers, then you can design a new route, extend the running route to 3 kilometers, re-challenge your limits, and remember to jog with 1.5 kilometers, 0.5 kilometers when running 3 km Run, 1.5 km jogging, 0.5 km run.
Week 5: It's almost time!
Monday: 2.5km interval run
Monday is also a required course for intermittent running, but to change the way you run, use 0.5 km jogging, 0.5 km jogging, etc. to complete the course.
Wednesday: Core muscle exercises
Exercise your leg and hip muscles, plus some sprint training.
Saturday: 4 km jogging at the time of the end, they began to run away four kilometers, even though most of you have experienced the longest distance, but as long as Jing Xiaxin slowly progresses, the murmur head clearance, certainly there will be a Good results.
Week 6: You succeeded!
Monday: 3 km jogging
Run with 1.5 km of jogging and 1.5 km of running. If you think you can, you can run 3 kilometers with a steady speed .
Wednesday: Core muscle exercises
Exercise your leg and hip muscles, plus some sprint training.
Saturday: Your First 5 Kilometers
In the last one week, of course you want to challenge their own limits, to plan for your five kilometers running routes so that they are within 45 minutes to complete, to know that not only can eliminate the stress of running, but also help you create the perfect body curve.
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