Бег — это Ваше здоровье
Каждый, наверняка, слышал, что бегать полезно. Но не каждый знает о том, что бегающий каждый день человек настолько приумножает свое здоровье, что ему никакие болезни потом не страшны.
Почему так полезно бегать? Неужели спортзал не заменит бега? Не заменит. Ведь только при беге у нас в организме происходят так необходимые нам минеральный, углеводный, белковый обмен и другие жизненно важные реакции.
К тому же, в процессе бега выделяются эндорфины — гормоны счастья — в огромном количестве. Они и задают нам необходимый ритм и хорошее настроение на весь день. Также бодифлекс с Мариной Корпан придает бодрость и улучшает физическое состояние.
Бег — залог долгой, бесперебойной работы нашего сердца, жизненно важного органа для всех нас. При постоянном длительном беге от 30 минут и дольше, снижается уровень холестерина в крови, улучшается кровообращение, сжигаются ненужные жиры, а значит уходит весь целлюлит… Улучшается тонус мышц, кровоснабжение всех органов и тканей… Список бонусов для нас с вами от бега можно перечислять бесконечно. Однако, необходимо помнить, что не всякий бег одинаково полезен.
Вот они, законы бега:
1) Бегать нужно либо в дневное, либо в вечернее время
Главное, не слишком рано и не чересчур поздно. Утренний бег опасен для здоровья, т.к. организм еще полностью не проснулся и его резкое возбуждение может навредить. Слишком позднее время для бега может сказаться на качестве вашего сна, что также не очень благоприятно скажется на здоровье в дальнейшем.
2) Полезно бегать трусцой
Это, конечно, не означает, что другой ритм бега будет опасен, но он нежелателен, особенно для лиц зрелого или преклонного возраста. Можно делать бег с чередованием медленного и быстрого темпов: медленный в начале, а быстрый в самом конце пробежки. Так вы себе не навредите.
3) Начинать тренироваться необходимо постепенно
Шаг за шагом, наращивая время и дистанцию для пробежки. От 5 минут до получаса и более. Главное, не сорваться, не бегать сразу много, не пропускать тренировок. Лучше мало, но каждый день.
4) Перед тренировкой необходимо размяться
Не забывайте про этот принцип бега. Это необходимо для ваших мышц и связок и поможет вам, во-первых, исключить ненужные травмы при резких движениях во время пробежки, а, во-вторых, подготовит ваш организм к последующей нагрузке. Размяться можно следующим образом:
— Разминка. Сюда можно включить легкие вращения головой и конечностями, а также скручивания корпуса в разных направлениях. Начинать следует сверху вниз: голова, плечи, предплечья, кисти рук, таз, бедра, голени и стопы.
— Разогревание. Сюда относится в основном прокачка нижнего пояса, т.е. нижних конечностей. Подойдут приседы и сначала плавные, затем быстрые подъемы ног к животу, закидывания стоп к ягодицам стоя и в перемещении.
— Растяжка. Ею лучше не пренебрегать. Садимся на вертикальный и горизонтальный шпагат. Осторожно, без лишних и резких движений. Движения плавные. Желательно с использованием опоры. В качестве нее можно использовать стул или собственные руки, смотря где вы проведете всю серию разминки, в помещении или на улице.
Вот они, основные принципы. А в остальном, дерзайте. И помните, настойчивость и стремление решают все!
Светлана, www.vitamarg.com
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