blender bottles

  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.

shaker cups

  In exercise sports, sitting leg curl is a well-known and effective exercise, I believe everyone is familiar with it. Of course, if a person insists on training the sitting leg curls, there are many benefits to the person’s body, but many people don’t know where to practice sitting leg curls. So, what muscles do sitting leg curls train? Let’s take a look together below.

  What muscles do sitting leg curls train?

  biceps femoris.

  The essentials of sitting leg curls

  1. Adjust the barbell according to your height. Sit on the machine with your back resting on the back cushion.

  2. Place the back of the lower leg on the mat (a few centimeters below the calf), and make sure that the backing ring is against your thigh and above your knees. Then grab the handles on both sides of the instrument, with your toes pointing forward (or you can use the other two positions), and make sure your legs are fully straight in front of you. This is the starting position of the action.

  3. While exhaling, pull the instrument rod as far as possible towards the back of your thighs and bend your knees. Keep your torso still. Stay in the most tense muscle position for 1 second.

  4. While inhaling, slowly return to the starting position.

  Variation: Since you can use three footsteps, you actually did three exercises.

  Seated leg curl precautions

  1. When curling, the angle between the big and calf is not less than 60 degrees, otherwise it will affect the quality of the action.

  2. Do not fully straighten your legs when restoring the calves, and do not lock the knee joints to prevent injury.

blender cups

  Arnold’s recommendation is a well-known action. Of course, if you often do Arnold’s recommendation, it will have many benefits for our body. However, Arnold’s recommendation is exquisite, but many people don’t know the position of Arnold’s recommendation. So, does Arnold recommend the front line or the middle line? Let’s learn about Arnold’s recommendation!

  Arnold recommends the front or middle beam

  Target exercise parts: anterior and middle deltoids.

  Arnold recommends action essentials

  1. Hold a dumbbell in each hand and curl, stand or sit upright, but ask to straighten your back, raise the dumbbell to the shoulder position, palm facing yourself;

  2. Then lift up like a dumbbell press, and start to rotate the wrist so that when the dumbbell is lifted to the highest point, the palm is facing forward;

  3. Pause at the highest point, then use the opposite trajectory to lower the dumbbells and repeat.

  Arnold recommends common mistakes

  Error: Shrugging, the elbow joint is overstretched and locked at the top of the lift, and the arms are not turned from the front of the body to the sides of the body during the press.

  Solution: Keep the shoulder joint stable, keep the elbow joint slightly flexed, and turn the arms from the front of the body to the sides of the body.

  Arnold recommends matters needing attention

  1. Don’t be too hasty to achieve rhythmic control to avoid injury;

  2. Try not to push to the highest point where the arms are fully extended, otherwise the elbow joint will be fully extended and locked, and the deltoid muscles will not exert much force, and the weight will be supported almost entirely by the bones. If you stop before straightening the elbow joint and start lowering the dumbbells, the effect of the exercise will be greatly enhanced.