Men can maintain correct posture when running to avoid injuries

　　exercise It is an indispensable part of our daily life. Regular exercise can enhance our body’s resistance and reduce disease of invasion. Of course, blind or irregular exercise methods can easily lead to injuries during exercise, so we must learn to master scientific exercise methods in order to effectively avoid injuries during exercise.

　　male Maintain correct posture when running to prevent injuries

　　1. Place the soles of your feet on the ground first and lift your toes up

　　Whenever you run, as long as the heel strikes the ground, the injury will be more serious. When running, the sole of the foot must land first. During this process, the toes can be lifted slightly upward, which can protect the ankle joint.

　　2. Take a smaller pace

　　When your feet are on the ground, your hips should be directly over your feet. Once the pace is too long, destructive pressure will be generated during running and it is easy to cause sports injuries.

　　3. Tighten abdominal muscles

　　Abdominal muscle contraction helps maintain the correct posture with the chest lifted and the shoulders and hips vertical. It should be noted that do not complete this action deliberately, otherwise it will easily distract you during the exercise. It is recommended that you do some warm-up exercises that can exercise abdominal muscles before running, such as squat jumps, etc.

　　4. Lean shoulders back

　　The shoulders should be tilted back, and the shoulder blades should be pulled back and down. Swinging the arms in this posture can save energy. Incorrect arm swing will affect the regularity of body movements, thereby increasing the risk of sports injuries.

　　5. Don’t make fists with both hands too tightly

　　When running, the hands are naturally lightly clenched. Once the fist is clenched too tightly, the forearm muscles will become tight, which will hinder the normal movement of the shoulders. When running, be sure not to hold anything in your hands, otherwise it will easily cause the body to sway and prevent you from maintaining a correct upright posture, increasing the chance of injury.

　　6. Elbows close to body

　　Bend your elbows at right angles, close to your sides. If the elbows are too far apart from the body, the effectiveness of the arm movements will be greatly reduced. The coordination of the entire upper body will also be greatly affected, which both affects speed and is prone to injury.

　　What foods should you eat before exercise?

　　1. Banana

　　Bananas are a natural energy bar. They are full of digestible carbohydrates and potassium, which help maintain muscle and nerve Function. The human body cannot store potassium on its own for long periods of time, so bananas are important during exercise. Eating a medium-sized banana before working out can help you maintain high nutritional levels.

　　2. Oats

　　Oatmeal is full of fiber, which means it will gradually and slowly release sugar into the body's blood, unlike ordinary starch, which will spike blood sugar in a flash. And this constant supply of energy helps keep your energy levels consistent during your workout. Oats also contain B vitamins, which help convert carbohydrates into energy. It is very beneficial to eat a cup of oatmeal 30 minutes before exercising.

　　3. Fruit smoothie

　　Generally speaking, if a smoothie is added with milk, we call it a milkshake. But the fruit smoothie here does not necessarily have to add milk, it depends on personal preference. Fruit smoothies are rich in carbohydrates and high-quality protein. What's more, they are easily absorbed by the body and digested quickly. However, fruits are high in carbohydrates, but because the protein in them cannot be immediately converted into an energy source for the body, they were often ignored when talking about fitness foods in the past. However, the high-carbohydrate components contained in fruits can be quickly broken down and absorbed, and the protein they contain can help prevent muscle damage.

　　4. Whole wheat bread

　　When working out to lose weight, many people reject bread as soon as they hear it. But whole wheat bread slices are actually a good source of carbohydrates. If you spread a little high-quality peanut butter on bread or add some low-fat chicken slices to help supplement protein, this will become an ideal pre-workout snack, which can provide the body with high-quality energy and protein. In fact: the body's absorption capacity will indeed become stronger, but the conclusion that it is easy to gain weight is not correct! Eating correctly after exercise can actually help lose weight. During exercise, in addition to fat being consumed, a large amount of body energy is also consumed, so it should be absorbed well because it needs to be "repaired" quickly. The vitality and energy consumed by the body. At this time, it is too late to supplement, so how can you accumulate fat! If you don’t eat after exercise, you will often be very tired the next day, with poor mental and physical health.