Zhou Yufa has been running all year round. Recently, he has fallen in love with "super jogging" Hong Kong actor Zhou Yufa is 68 years old this year and still has a good figure. This is related to his long-term sports habit of running and c...
Zhou Yufa has been running all year round. Recently, he has fallen in love with "super jogging" Hong Kong actor Zhou Yufa is 68 years old this year and still has a good figure. This is related to his long-term sports habit of running and climbing. When he was interviewed by the media before, he pointed out that no matter how busy he is at work, he still runs every day, and running is the secret to keep him young. He ran from age to old age and participated in the 10km marathon held in Hong Kong in February this year. Not only did he finish the competition, but his results were also very outstanding.
Hong Kong media "Hong Kong 01" reported that Zhou Xuan even added many running elements to "Don't Call Me a God" published this year to encourage the public to exercise more. Zhou Xun believes that running not only strengthens fitness, but also strengthens will. It is a movement worth lingering. Recently, he has also shared his running experience on TV programs, the point is to "run slowly". What he recommends is that he has been loved by mature people in recent years.
Ultra jogging, also known as "Long Slow Distance" abroad, is used to complete long distance jogging at a higher step frequency and shorter steps, similar to "small break steps". The average time speed is 5 to 6 kilometers per hour. Although it looks slow and the pace is actually fast, it is a moderate strength of aerobic exercise, but it is not too tired. At the same speed, the energy consumption of ultra-jogging is 2.5 times more than fast walking, and the heartbeat is 110 to 120BPM per minute, which is a little faster than 80 to 100BPM in body walking, which is very suitable for hairdressers.
The definition of "smile speed" for super jogging: that is, "you can smile when you run". Not only will you not be angry, but you can even run and chat around. The characteristics are that the distance is long and the speed is slow. Unlike marathon pace running, the speed is between walking and jogging.
How to run a super jogging?1. The front foot palm first touches the ground, and the back foot then falls to the ground. Avoid tiptoing or kicking the floor.
2. Keep your knees slightly during running and do not be locked (in the shape of a ㄍ shape, it can avoid shock).
3. If you land lightly, you can’t hear your own steps. Just like practicing light work, the lighter the better.
4. Small steps, high steps (180 steps/minutes).
Note:
1. Stand straight with waist, relax shoulders, and naturally swaying arms.
2. The breathing frequency is stable and not fast.
3. Lift your chin slightly and look away.
4. Do not lower your head when running, otherwise the back of the head will be too strong and the body shakes when running, and you will be easily injured.
Ultra jogging can be performed outdoors or indoors.
Red foot running indoors is healthier because there are many acupoints on the soles of the foot.Red foot running can directly stimulate the acupoints, and the muscles and floor contact are more complete, which helps to stabilize the lateral junction and knee junction. However, when people who are not engaging in running, their ankle and calf muscles will be a little unsuitable when trying to run with their legs and feet. It is recommended that they run with their shoes first, step on the yoga pavilion, and then advance to run with their legs and feet.
The benefits of ultra-jogging1. Increase cardiopulmonary endurance
2. Reduce weight and eliminate internal fat
3. Lower blood pressure, calcium sterol, triglycerides
4. Reduce chronic disease hazards
5. Help stomach peristalsis, improve constipation
6. Promote blood circulation, reduce shoulder pain, cold feet
7. Reduce depression and improve sleep quality
Suitable for people with ultra-jogging. The characteristics of ultra-jogging are small steps and high-step frequency, which can greatly reduce the burden on the knee, suitable for the elderly and obese people.
. Compared with brisk walking, super jogging is more safe and has poor muscle endurance. It can be used with one minute super jogging and one minute fast walking to move.
. For office workers with high working pressure, super jogging is also a good way to squeeze the pipes.
People who are always worried about running too tired and unwilling to move, let’s try super jogging together!
