怎样跑步减肥腿不会粗

1、怎样跑步减肥腿不会粗跑步是运动减肥过程中最有效的一种运动方法。可是很多朋友，特别是女性朋友一说起跑步，大多都说不敢跑，其中最主要的原因就是怕跑完腿粗。那么跑步究竟对减肥有效吗？跑步能腿粗吗？怎样跑才能即减肥又不会使腿粗呢！正确的跑步姿势1. 头部：抬头，目视前方，下颚微收但不要低头（时间长会对颈椎有压力）也不要后仰，保持平衡。2. 肩部：肩部自然放松，下沉，不要耸肩或紧绷。（会有拳头攥的太紧缘故时间长会造成肩部肌肉的不平衡。）3. 背部：背部立直，挺胸，身体垂直地面。（弓背造成背部压力，不利于呼吸。）4. 手臂：手微 握拳，大小臂屈到90度，前后自然摆臂，向前手臂不露肘，后摆手臂不露手，不要左

2、右摆臂（会带动髋关节摆动，造成关节炎症）5. 腿部：抬大腿带动小腿，膝关节朝脚尖方向，抬到合理高度。6. 双脚：有意识的放松踝关节前部肌肉会使你步伐更加轻松。不要蜷紧脚趾，脚抬至离地面10cm即可。脚后跟以面着地迅速顺利的过渡到前脚掌，当感到前脚掌刚着地，重心迅速过渡到另一条腿。前脚掌不要过度蹬地，（避免小腿肌肉发达）脚着地时尽可能全面吃力不要只外侧或内侧着地，使腿部肌肉出现不平衡。7. 呼吸：根据步伐一、一步一呼、一步一吸，二、二步一呼，两步一吸，三、三步一呼，三步一吸。跑步时间1. 要想达到减肥的效果必须要达到40分钟以上，这当然不包括前面热身走的时间和后面冷却走的时间。一般我们在跑步的时

3、候心率控制在每分钟130-170之间比较合适；只要不是短时间快速的爆发力度的跑就不会使腿粗；跑步机速度及时间：2. 开始跑步时可以给自己设定目标，不要一下就跑那么长时间一个是坚持不了。还有就是容易受伤；速度也是6.8就可以，慢慢调快步速；开始可以先用6.8速度跑5分钟，然后降到5.0速度，加上5.0的坡度走35分钟；两次后还用6.8速度增加跑10分钟，然后然后降到5.0速度，加上5.0的坡度走30分钟；3. 以此类推直到能跑40分钟后在慢慢加上速度就可以了；平地跑速度及时间：跑步过程可以和跑步机上一样；关键：跑前热身跑后冷却（放松）及伸展1. 热身运动带来的好处：（1）能够提高肌肉温度，使肌肉

4、不易被拉伤。（2）能降低滑膜粘液（包围关节的物质，起润滑作用）的粘稠度，让更多部位健康参与运动。（3）加速肌肉中血液流动，更快的摄取氧气和营养成分并将代谢物排出体外。（4）逐渐提高体温和骨骼肌的代谢。（5）有助于防止肌肉和关节的损伤。（6）在心理上为接下去的训练做好准备。热身运动进行全身有节律的运动，时间可根据各人的状况和外界温度而变化。时间5-10分钟。2. 冷却：这是逐渐减少强度的阶段，这时保持肌肉的能力，让四肢的血液回到心脏来说是很重要的，放松最好通过继续做较低强度的动作来完成，包括训练后持续大约5分钟走路，应该继续进行轻松的运动，使心率回复到稳定状态。3. 伸展：伸展运动并不仅仅是拉长

5、肌肉还会让关节扩大运动范围。这对于保持软骨强壮和健康，减轻紧张程度并保持肌肉与骨骼的正排列是很重要的。是腿型保持的关键之一；通过对大腿和小腿的伸展既缓解跑步后的肌肉紧张同时又能有效的保持腿型的完美；acknowledgements my deepest gratitude goes first and foremost to professor aaa , my supervisor, for her constant encouragement and guidance. she has walked me through all the stages of the writing of t

6、his thesis. without her consistent and illuminating instruction, this thesis could not havereached its present form. second, i would like to express my heartfelt gratitude to professor aaa, who led me into the world of translation. i am also greatly indebted to the professors and teachers at the dep

7、artment of english: professor dddd, professor ssss, who have instructed and helped me a lot in the past two years. last my thanks would go to my beloved family for their loving considerations and great confidence in me all through these years. i also owe my sincere gratitude to my friends and my fel

8、low classmates who gave me their help and time in listening to me and helping me work out my problems during the difficult course of the thesis. my deepest gratitude goes first and foremost to professor aaa , my supervisor, for her constant encouragement and guidance. she has walked me through all t

9、he stages of the writing of this thesis. without her consistent and illuminating instruction, this thesis could not havereached its present form. second, i would like to express my heartfelt gratitude to professor aaa, who led me into the world of translation. i am also greatly indebted to the profe

10、ssors and teachers at the department of english: professor dddd, professor ssss, who have instructed and helped me a lot in the past two years. last my thanks would go to my beloved family for their loving considerations and great confidence in me all through these years. i also owe my sincere gratitude to my frie