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  In life, running is a common exercise. Of course, a person’s regular running is good for the body. In addition to outdoor running, you can also run indoors. This running is called in-situ running. So, can long-term in-situ running reduce the belly? Let’s follow the editor to learn about running in situ.

  Can running in place reduce my stomach?

  can reduce belly.

  Where can you lose weight by running in place

  1. Reduce belly

  When running on the spot, you need to tighten the abdomen and raise the thighs, which will affect the movement of the abdominal muscles, so it can stimulate the burning of fat in this part, and achieve the effect of tightening the abdomen and reducing the belly.

  2. Stovepipe

  The thighs and calves are the most active in situ running. When you push up hard, the leg fat will quickly break down for energy. People with a lot of fat in the thighs can often practice in-situ running stovepipe. Note! After running on the spot, remember to relax the muscles of the thigh and calf, so as not to affect the line of the leg by the long muscle mass.

  3. Thin arms

  Arm swing is a good thin arm movement. If you want to burn fat faster, the swing amplitude should be slightly exaggerated, and the frequency should also be increased.

  How to run in place

  1. Warm up before running

  Before running in situ, do appropriate body relaxation exercises, such as stretching, kicking, and bending, so that the muscles of the whole body are gradually relaxed, the joints can be moved to a certain extent, and the heart movement can adapt to the human body movement.

  2. The correct posture for running in place

  Raise your head, chest, abdomen, raise your legs, higher than 20 cm from the ground, touch the soles of the feet, and lift the body as far as possible. The forearms are bent at 90°C. The whole movement is mainly the lower limbs, driving the whole body movement, following the rhythm Breathe naturally.

  3. How to run in place

  When running, start jogging first, and then slowly accelerate after the body adapts. The pace of running on the spot can be alternately performed with small steps, high leg runs, and kick runs to avoid the dullness of a single run and increase the interest in running.

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     Fascia guns have recently become popular in the fitness field. Compared with foam rollers and massage balls, fascia guns have become the massage tool of choice for many people because of their ease of use.

   But is the fascia gun really that amazing? Let’s take a look at the working principle and function of the fascia gun with us today.

   1. Principle of fascia gun

   Fascia gun mainly uses high-frequency vibration to increase blood flow to tissues and relax muscles.

   Improve muscle soreness

  Delayed muscle soreness refers to the obvious muscle soreness that starts the next day after exercise. Generally, the soreness will be relieved within 3 days, but some people can last up to a week. Delayed muscle soreness usually occurs in novices, that is, people who are not usually exercising suddenly start to exercise, or people who have exercise habits suddenly increase the amount of training or training that they have not done before.

   Fascia gun massage can help improve delayed muscle soreness

   When you have delayed muscle soreness, using a fascia gun can help you improve the pain, relax the muscles, and improve the mobility of the joints.

  Usually after strenuous exercise, such as thigh muscle stiffness after squatting, using a fascia gun can help relieve muscle tightness and increase joint mobility

   Can the fascia gun relieve the discomfort of the shoulder, neck and lower back?

   The fascia gun is also useful for the stiff shoulders and necks that are common in sedentary people, and the upper back trapezius is too tight.

   Stiff muscles will cause poor blood circulation, causing local muscle hypoxia and accumulation of metabolic waste products, which will cause muscle inflammation and pain, and the vicious cycle will cause muscles to become tighter…At this time, the fascia gun has the effect of reducing pain and relaxing muscles.

   However, it should be noted that this can only treat the symptoms but not the root cause. The fundamental problem is poor posture, or maintaining the posture for too long, and not changing bad habits will not be good.

   2. How to use the fascia gun and precautions

   is mainly suitable for exercise muscles, such as lower limb muscle massage after squatting, shoulder deltoid muscle massage after upper limb exercise

  Method: Use the fascia gun for the same part for about 30-120 seconds, and the time should not be too long. The frequency can start from the lowest frequency, and gently place it on the muscles without heavy pressure. Deeper and thicker muscles (such as gluteal muscles) can increase the vibration frequency. The sore muscles are easy to feel sore when using the fascia gun. The correct frequency should feel that the muscles are gradually relaxing. If increasing the frequency will make people unconsciously tighten the muscles, then the frequency should be reduced.

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   cannot be used on joints or bone protrusions. The blood vessels and nerves passing through the joints are usually shallow. Direct use of the fascia gun here can easily cause damage to the blood vessels or nerves.

  3. Conditions not suitable for fascia gun

   Fascia gun is not suitable for “acute sprains”, such as sprained ankles or muscle lacerations.

   Delayed muscle soreness is not the same as acute strain and contusion. Laceration usually occurs at the moment and has obvious pain. Delayed muscle soreness is mostly caused by soreness the next day or longer after exercise.

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  Many women are very concerned about their posture. Because with the improvement of living standards, people no longer simply pursue the improvement of material life, and the beauty of appearance has become a lifelong pursuit of many people. For a woman, a good posture is even more important.

  The shoulder is the second highest part of our body after the face, so the shape of the shoulder is particularly important for our body. Many female stars have photogenic right-angled shoulders full of skinny beauty. This kind of shoulders is simply a straight male killer after wearing a skirt. So many women want to have a right-angled shoulder to enhance their feminine charm. This article will talk about those things about shoulder exercises!

  One. Two misunderstandings of women’s shoulder exercises!

  1. Shoulder training = muscle mass?

  Our shoulder contains a whole muscle. This main muscle is our deltoid muscle. The deltoid muscle is mainly divided into three parts. In many women’s impressions, if they go to the gym and do shoulder exercises on a large scale, they will surely produce hard muscles and lose their feminine charm. This idea is seriously wrong.

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  Because our female body anatomy and physiological structure does not allow a large amount of tearing and reorganization of our muscle dimensions, we will not cause a large number of hard muscles to be produced during our exercise.

  2. Only want partial exercise

  Our body is an overall system that works in harmony with each other, so partial weight loss such as simply reducing the shoulders or reducing the legs cannot be achieved at all. When we lose weight in our daily life, we must insist on whole body weight loss exercise.

  We can do aerobic exercise and anaerobic exercise. Among them, aerobic exercise can help us better consume fat inside the body, strengthen the body’s metabolism, and can also help our body shape perfect muscle lines. Anaerobic exercise can help accelerate the decomposition of glycogen in our body, thereby promoting our body to consume fat faster.

  Two, these six movements can exercise right-angled shoulders? Keep exercising and solve your stubbornness

  Action 1: Lift the dumbbells alternately

  Action 2: Lift the tensioner forward

  Action 3: Standing dumbbell press

  Action 4: Sitting posture, leaning over and lifting sideways

  Action 5: Raise the side arm horizontally

  Action 6: Flat lift in front of dumbbells

  Summary: I believe you all have your own understanding of weight loss on the shoulders after seeing this! But there are still a few things to remind you! When we exercise in our daily life, it is easy to strain muscles and bones because the body cannot withstand too much exercise pressure at once. So before we exercise, we must remember to do some warm-up exercises to help our body better adapt to high-intensity training!