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Бег трусцой


Бег трусцой

Бег трусцой (или как сейчас его модно называть «джоггинг» - от англ. jogging) - один из самых простых и доступных видов кардионагрузки. Регулярный бег помогает держать мышцы в тонусе, улучшает работу сердечно-сосудистой системы. Кроме того, пользы от бега по улице больше, чем в зале: на свежем воздухе Ваши клетки быстрее снабжаются кислородом, а нагрузка на мышцы интенсивнее, так как приходится преодолевать особенности местного рельефа.

В среднем при часовом беге трусцой со скоростью 12 км/ч сжигается около 920 калорий.

С чего начать?

  1. Определите удобные для себя дни и часы пробежки. Если Вы хотите поддержать себя в здоровой форме – достаточно заниматься 3 раза в неделю. Если хотите бегать для похудения – количество пробежек лучше увеличить до 6 раз. Время пробежек выбирайте удобное для Вас, чтобы оно гармоничнее вписывалось в Ваш график. Но для снижения веса более подходящими считаются вечерние часы, за несколько часов до сна. Длительность пробежки не должна превышать 1-1, 5 часа за один раз, чтобы избежать переутомления.
  2. Подберите качественную обувь. Не скупитесь, хорошая обувь смягчает удары при беге. Выбирайте амортизирующие кроссовки – они предохранят Ваши ступни и позвоночник от травм.
  3. Выберите маршрут. Старайтесь бегать не по заасфальтированным дорожкам, а по мягкой поверхности – песку, траве, земле, гравию. Это безопаснее и тренирует координацию.
  4. Первая пробежка должна быть не более 30 мин. Начинайте с разминки, затем с быстрой ходьбы постепенно переходите к бегу.
  5. При беге ориентируйтесь на пульс. Он должен быть в пределах: 120-140 ударов в минуту. Если у Вас нет пульсометра, следите за дыханием: если Вы сможете разговаривать на бегу, значит темп задан верный.

Техника бега:
Важно, чтобы во время пробежки ноги не бежали впереди Вас. Касайтесь земли не всей стопой, а пяткой, затем, сделав перекат, начинайте следующий шаг с мыска. Это движение обезопасит мышцы передней поверхности голени. При отталкивании лучше полностью выпрямлять ногу в колене и максимально отталкиваться стопой. Ширина шага должна быть не очень большой, а траектория махов руками не должна достигать носа. Корпус держите прямо, немного наклонив вперёд. Следите за спиной и плечами: они должны быть расслаблены, а стопы, напротив, напряжены.

Музыка для бега.
Рекомендую треки:
Coldplay - Viva la Vida;
Lenny Kravitz - Fly Away;
Bon Jovi - Livin' on a prayer;
Madonna - Jump;
The Killers – Mr. Brightside;
Franka Potente – Believe;
Eminem – Not Afraid.

Михаил Чичерин

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