Как начать бегать? Советы новичкам
Бег – популярнейший и наверное самый доступный вид спорта. Кто-то бегает с целью похудеть, кто-то хочет укрепить здоровье, улучшить свое физическое и моральное состояние. Весь необходимый инвентарь для бега – это желание и кроссовки, но есть все же некоторые тонкости, которые обезопасят вас от ошибок. Эти тонкости мы сейчас и разберем, что бы Вы от бега получали только положительные аспекты.
Где лучше бегать?
Самым приемлемым местом для бега является лес или парковая зона, находящаяся в удалении от автомобильных дорог. Бег на свежем воздухе, обогащенном кислородом принесет больше всего пользы. Если погода не позволяет насладиться пробежкой, или вблизи вашего дома нет подходящего места, можно тренироваться дома или в спортзале. Однако в том случае, если вы планируете тренироваться дома придется купить беговую дорожку.
Какую одежду выбрать?
Первый принцип, по которому нужно выбирать одежду для бега – это удобство. Одежда не должна стеснять движений. Второй принцип – ткань должна быть натуральной и хорошо пропускать воздух.
Самое важное в экипировке для бега это кроссовки. Выбирайте легкие модели, с мягкой подошвой. Обувь должна быть комфортной, от этого напрямую зависит эффективность тренировок.
Когда бегать?
Утром самое приемлемое время с 06:30 до 07:30, дней с 11:00 до 12:00 и вечером в промежутке между 16:00 И 18:00. В это время наше тело наиболее восприимчиво к тренировкам.
Подготовка
Разминка является важной и неотъемлемой частью любых тренировок. Необходимо сделать несколько упражнений для разогрева мышц, после этого начните идти, постепенно увеличивая темп, и не торопясь переходите на бег.
Как правильно бегать?
Нужно бежать без резких рывков. Также очень важно следить за дыханием. Вдох через нос, выдох через рот. Исключить любые разговоры, так как они сбивают дыхание. Бегите в одном темпе, следите за тем, что бы ступни мягко опускались на асфальт. Руки согните в локтях и держите на уровне груди. Будьте спокойны и насладитесь пробежкой. Ритмичная музыка в наушниках поможет держать нужный ритм.
Какая должна быть длительность тренировок?
Оптимальное время для пробежки примерно один час, но начинать тренироваться стоит с 15-20 минут. Можно чередовать бег с активной ходьбой. Это повысить эффективность, если вашей целью является похудение.
Как часто повторять тренировки?
2 тренировки в неделю – оптимальная частота для начинающих бегунов. Постепенно можно увеличить количество тренировок до 5. Не стоит бегать каждый день, так как нашему организму необходим отдых.
Насколько быстро нужно бегать?
Скорость в беге у каждого индивидуальна. Бег не должен приносить дискомфорт. Самой оптимальной скоростью является скорость, при которой пульс ускоряется примерно на 50 %.
Противопоказания
К сожалению у бега очень много противопоказаний, например плоскостопие, заболевания дыхательных путей, болезни суставов. Перед начало тренировок обязательно проконсультируйтесь с врачом.
Окончание тренировки
Очень важно не заканчивать пробежку резко. Постепенно снимайте темп и переходите на ходьбу. Следует пройти несколько минут, и только после этого можете остановиться.
Для восстановления водного баланса в организме нужно выпить после тренировки стакан чистой воды.
Регулярно выходя на пробежку вы можете забыть о проблемах с лишним весом, бессонницей, укрепить иммунитет и силу воли, и конечно поднять себе настроение. Главное, не пренебрегайте правилами и слушайте свой организм.
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