To learn to run, learn to walk first. Before starting to run, you may wish to standardize your walking posture. First learn to keep the correct posture on foot, then slowly speed up, over-running, and then accelerate running training. This process not only ensures that you can run effectively, but also avoids excessive exercise and knee injury.
Mind: promotes the release of endorphins in the brain of the human body, making the mood pleasant; lungs: increasing lung capacity and reducing the desire of smokers to smoke; back: strengthening back muscles, less damage to the back; legs: walking quite Strength training on the bones can significantly enhance the bones and muscles of the legs and feet.
The frequency of walking, the corresponding benefits:
Walking more than three hours a week can reduce the risk of cardiovascular disease by 35% to 40%;
Three days a week, every walk for more than 45 minutes, can prevent Alzheimer's disease;
Walking more than 7 hours a week can reduce the incidence of breast cancer by 20% and have a 50% effect on type 2 diabetes.
In addition to the above mentioned, what are the benefits of walking?
1. Walking can enhance heart function and make the heart slow and powerful.
2, walking can enhance muscle strength, strengthen legs, bones and muscles, and can make joints flexible, promote blood circulation and metabolism.
3, walking can enhance the secretion function of the digestive gland, promote regular motility of the gastrointestinal tract, increase appetite, and have a good effect on prevention and treatment of hypertension, diabetes, obesity, habitual constipation and other symptoms.
4. Walking in the fresh air outdoors, the brain thinking activity becomes clear and flexible, which can effectively eliminate mental fatigue and improve learning and work efficiency. According to relevant experts, three times a week, one hour each time, for four months in a row, compared with those who do not like sports, the former reflects keenness, and both vision and memory predominate.
5, walking is a static and dynamic, moving and static fitness, can relieve nervous muscle tension. According to experts, when the feelings of irritability and anxiety flock to the heart, walking for 15 minutes at a brisk pace can alleviate tension and stabilize emotions.
6, regular walking, will eliminate cardiac ischemic symptoms or lower blood pressure. Relieve the body, relieve the spirit, and relieve the flustered heart.
7. Walking can reduce the accumulation of triglycerides and cholesterol on the arterial wall, and also reduce the chance of blood sugar being converted into triglycerides.
8, walking can reduce the accumulation of body fat in the body, to maintain the body's physical beauty.
9. Walking can reduce the formation of blood clots and reduce the possibility of myocardial infarction.
10, walking can reduce the production of hormones, excessive adrenaline production, excessive adrenaline can cause arterial vascular disease.
In summary, the benefits of walking on foot are numerous. But if you want to lose fat, you still need to run! To this end, Xiao Bian suggested: You can do this running process at home treadmill: before running, first 15 – 20 minutes of fast walk, then jog, accelerate training according to your own situation, and finally, 10 minutes before the end of running Go quickly and slowly slow down. The benefits of this will not only be able to fully warm up before running, but also have a soothing effect after running.
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