Safe Weight Loss Guide

You might wonder, why fat people don’t eating and drinking, and you eat all day timid, waist is obviously known for it? The answer lies in metabolism.

Metabolism as the body inside a small machine, all the time to burn calories. Due to genetic factors, some women burn fat more quickly. However, age, weight, diet, exercise habits also have a role. As age increases, women’s metabolic rate will gradually decline. Intervals starting from 20-year-old 10 years would reduce the 56 pounds muscle. In other words, the age of 35 a day less than 25 years of age consume 100 kilocalories. It sounds though people feel worried, but we still have some simple ways to tap the potential of the body burn the fat.

The following 14 secrets tell you how to burn the body fat. As long as such Act, I believe that slimming, Body, weight loss becomes easy.

1. Do not cut calories Meng
Using very low calorie diet is not an effective weight loss. Because the human body has a program that automatically maintain a normal body weight, so if you suddenly lose from diet 1000 kcal of heat, your body’s basic metabolic rate (the body to maintain basic physiological functions such as breathing and heartbeat of the required calories value) will automatically slow down, because the body is now that you are hungry.

Then, the number of calories the body consumes each day should do? This activity should be based on your size to determine. Your existing body weight (pounds) multiplied by 11 results, is your daily calories should be needed. For example, your weight is 120 pounds, the normal daily consumption of calories is about 1320 kcal. Unless you have less than five feet tall (1.52 meters), do not make your daily calorie consumption of less than 1200 kcal. Studies have shown that consumption of calories any lower than this value of women, their basic metabolic rate will decrease as much as 45%.

2. Must eat breakfast

Breakfast is three meals a day with the closest relationship between metabolism and weight loss meal. A number of studies have shown that those who eat breakfast are more likely than not eat breakfast to lose weight. As in sleep, metabolic rate is very low, only to rise again to restore the meal. Therefore, if ignored for breakfast, lunch before the body can not burn fat as usual. That is why breakfast intake of 300-400 kcal diet with a sensible move in the reason why breakfast is the metabolism of the starter.

Researchers at the University of Australia will be high-fat breakfast and high-fiber carbohydrates compare the effect of breakfast and found that those who eat high-fat meal people hungry after dinner time faster. Body of high-fiber carbohydrate digestion and absorption of dietary fat foods than the length of time, so it does not cause large fluctuations in blood sugar levels, which are hungry to time will be longer. Therefore, breakfast should contain a large number of high-fiber carbohydrates.

3. Eat more protein
Studies have shown that sufficient quantities of protein intake can increase the body’s metabolism level of the human body will burn 150-200 calories a day more than the heat. Mainly by the amino acid composition of protein, the body to digest such food is more than time-consuming to digest fats and carbohydrates. Therefore, they are decomposed to need to burn more calories.

Of course, this does not mean that people must be based on high-protein-based diet. However, you should ensure that the daily intake of total calories to 10% -35% from protein (such as fish, chicken, low-fat cheese, yogurt, beans), so that the structure be considered a balanced diet.

4. Increase the number of meals
45 tons of small meals a day to eat a meal more than three maintain a vigorous metabolism level. The time between meals should be kept to 2-3 hours, and to ensure that every meal must have protein food, because it is a metabolic enhancer. For example, if you eat breakfast is a high-fiber cereal food and fruit, then snacks between breakfast and lunch, should eat yogurt and fruit. Lunch, try to eat 100 grams of chicken (or fish) outer zone of a vegetable salad. Afternoon, when the edible snacks a banana and a low-fat cheese. To try to eat dinner, you can come to a fire were 100-150 grams of chicken, fish, or a copy of protein foods, plus an servings of vegetables.

5. Eat “Good” carbohydrates

Refined carbohydrates such as donuts, white bread and so on, make dramatic fluctuations in insulin levels, which on the promotion of the fat in the body inside the store, thus reduces the body metabolic rate. Thus, the added carbohydrate should be based on better than those with a high cellulose, such as all kinds of vegetables, fruits and whole-wheat grains and so on, they all belong to “good” carbohydrates, these foods have little effect on insulin levels.

6. Quit alcohol

Pre-dinner drink a cocktail, or other spirits wine? Then please take wine when you think twice. A number of recent studies have shown that fasting will make more people drink intake 200 kcal. Another study found that the body metabolism in the play, the first is the combustion of alcohol contained in the heat. In other words, the other diet may be used as the heat stored in the subcutaneous fat. If you do alcoholics intolerable, it may drink a little wine, every glass of wine contains only 80 kcal of heat, and also contains a large number of healthy antioxidants.

7. Do not weaned

Dairy products must be there every day. January 2003 the United States, “Journal of Nutrition,” published a study indicated that: those who drink a day (food) with 3-4 times of milk, yogurt and cheese women and those who do not eat dairy products compared to the fat will be more reduced by 70 % or more. Lipid-lowering diet because dairy products: milk of calcium interaction with other ingredients to enhance the organism’s metabolism level of burning excess body fat increases the speed. Women’s daily consumption of dairy products, while an additional 1,200 mg of calcium supplement that can burn the fat get the best results.

8. Drink spicy soup

Studies have shown that lunch or dinner soup or cooking time, put a little pepper, it would have to improve the state of the body resting metabolic rate, the reason that capsaicin can stimulate the body to release adrenaline, thus speed up the metabolism level, thereby enhancing the body the ability to burn calories. In addition, the researchers also found that pepper can suppress appetite, is not easy to make people feel hungry after dinner.

9. Institute of close their eyes meditatively

Lack of sleep affects the body’s metabolism. Any less than 4 hours of sleep each night, their body break down carbohydrates, would encounter greater difficulties. When you feel tired, the body will lack the energy to maintain daily functional activities (including burning of calories), so your ability to the body’s metabolism naturally will be reduced.

There are many ways could be assured of adequate sleep, depending on their own will arrange a time. If you have poor sleep, it will exercise schedule before going to bed 2-3 hours, so that will sleep with you hugged tightly. In addition, a hot bubble bath before bed can make it easier to sleep.

10. Eat more bananas

Bananas contain a lot of potassium, it is by regulating the fluid balance in order to enhance the body’s metabolism level. If the state of the body in the water, burning of calories will be reduced. Therefore, the daily intake of 1,200 mg of potassium ensure that at least elements: one banana contains 450 milligrams, a cup of milk contains 370 milligrams of an orange contains 250 milligrams.

11. Do not ignore the peanut butter

Do you usually eat peanut butter? In order to improve the standard of the body’s metabolism and reduce waist size, starting today put it as your diet partner it, because the peanut butter is rich in magnesium. Magnesium This mineral supplement by giving energy to increase cellular metabolism. Therefore, in order to burn the fat diet, a daily intake of 320 mg of magnesium should be. The best foods containing such substances are: whole wheat bread, peanut butter sandwiches as well as the production of spinach produced dishes, and so on.

12. Eat fish

People who eat fish regularly can reduce the body Lape Pavilion (Leptin) levels of this hormone, which is very useful for lipid-lowering diet, because the higher the level the body Lape Pavilion, the body’s metabolic rate becomes lower, the body also becoming more and more fat. Therefore, to slender build, with 3-4 copies per week should be eating fish.

13. Iron supplementation

Iron is important for fitness. If insufficient iron intake, the body can not be an adequate delivery of oxygen to the cells, thereby reducing the metabolic level. Adults, 18 mg of iron per day should be added. To achieve this goal, you can either take iron or vitamin, you can also eat iron-rich foods such as lean meat, chicken, soybeans, and strengthen and grains.

14. Drink green tea

Not only for its anti-cancer benefits of green tea by the people known to, but also has increased the role of metabolism. Those who drink three times a day of tea, their metabolic rate will increase 4%. In other words, the daily consumption of more than 60 kcal, equivalent to 6 pounds a year lose weight. This may be because green tea contains can increase norepinephrine levels of this chemical composition, this substance plays an important role to accelerate metabolism. From this we can see that the tea will not only be able to control heart disease and cancer, but also for the role of weight loss is striking.

Although the weight-loss surgery for obesity, bringing hope to trim, but the surgery is not without risks, earlier studies have found that the chances of post-operative fracture twice as high than the average population, the medical profession recently found that easily fracture of weight-loss surgery, I believe, is not long-term added sufficient calcium and vitamin D related to shrink due to the stomach after an opportunity to affect the absorption of vitamins and minerals function.

Mayo Medical Center, announced earlier that a follow-up period of seven years of research, found that 97 middle-aged patients who received weight-loss surgery, there are 21 people there were 31 fractures, including fractures of the risk of foot than the average height of a man 7 times, but the study did not explain why. The United States over weight-loss surgery expert analysis part of the fracture cases and found that the patient’s blood calcium and vitamin D are low, and is believed to reduce the stomach, it will reduce the absorption of calcium and vitamin D, the ability to show post-operative day were obese added 1,200 mg calcium and 800 milligrams of vitamin D may not be sufficient, it is recommended apart from increasing the intake, the patients must regularly monitor the calcium, vitamin D and parathyroid hormone levels.

The temperature in winter dropped, the body needs more energy to maintain basic operations; movement of calories consumed in a warm environment than in many more … … However, you want to lose weight in the winter, but there is also the various kinds of difficulties: the winter cold, you want something warm to eat more; in increased time indoors, the corresponding increase in exposure time for snacks, activities and time is fewer; the winter cold and do not want to adhere to the usual movements ; fruit is too cold, he saw no appetite; the end of friends, one to eat no stopping … … In short, a variety of reasons that have made people a beauty to the winter to worry about - the body fat in a circle, next year To begin to lose weight.

Indeed, in winter there are a lot of subjective and objective reasons, are most likely to become fat season. However, if we can control the body weight during these months, it will greatly reduce the risk of obesity; while in winter they need more food self-control to resist the temptation and the lazy impulse, therefore, the winter diet, it should be to maintain the shape of Lord, weight loss supplement.

But the face of the body from time to time like a baby, how should be done to maintain the living body, and even reduce the weight you do? Do not worry, experts specifically to lose weight during the winter months in all sorts of difficulties, Qing Qing launch winter weight Raiders, help you lose weight through the winter storm.

Winter Weight Loss Recipes

In winter for the people of gastrointestinal blood increased, digestion and absorption features enhanced appetite is good, a natural appetite has increased, and therefore, eat more fat as the culprit in winter. Here, we introduce several methods to help you manage and want to eat something mouth.

1, and food, keep their distance from

First, and food to keep distance from the sight of the net, of course, would not it want to eat things. There are many little tips, such as: let themselves busy, they will not always thinking about the snack; as many places in the human activities; not to snack at home reserves, to the supermarket snack area pass away; no fresh food to dispose of; only in the kitchen and dining; drink to feel fullness, and so on. In short you have to do is to not let the extra food in your line of sight.

2, like the ladies like to eat

Think about how ladies are eating: the pre-dinner drink before a little soup; copies of the plates with a small bowl, slowly, slowly to enjoy every bite of food; even the most delicious food does not eat, taste basis; never touch the leftovers on the table, nor will there is no image of the front of the television munching snacks … … these ladies are not just a symbol, it is little control over their own diet secrets. Chew each mouthful 20, you can better appreciate the pleasure of eating, you can also give you the feeling saturated. Therefore, quick change to change your habits devour it, a little bit of small change, it will shape the slim and healthy you oh.

3, so that your diet plan more humane

Of course, a small amount of food slowly that he was not eating anything. Many people develop a very strict diet plan, but also the main reason for the end insisted on not down. Strong appetite, particularly in the winter, if too restrict their diet, the body is often fractious cause them. In fact, the winter need to consume more calories, no need to, like in the summer as the heat control in low-context, and could develop a more flexible plan, and you can not be restrained so hard (of course, to note that, is not to say completely liberalized to eat, so will the body fat of the oh).

Here are some delicious dishes and a low card, you can try ~ View more recipe ingredients:

Milk-240ml, whipped cream - a little, shredded cheese - a little, green cauliflower -100 grams practices:

1, the green cauliflower boiled, washed with cold water, drain the reserve;

2, with milk, olive oil, fresh cream, shredded cheese fry the pot with a thick-shaped;

3, the cooked green broccoli and practices can look at two quick fry.

Nutrient analysis:

-188 Kcal calories -12 grams of protein -8 grams of fat -12 grams of carbohydrates

Also, do not be too harsh deductions breakfast and lunch. Because they are not only for your daily activities to provide calories, but also at night and non-meal time will not be eaten more than the secret lies.

Of course, you also need to learn to clever with a small snack. Sometimes want to eat snack is also the performance of the body’s needs Oh, this time you can eat a little snack. Of course, the best to fill their stomachs and a low card things, such as fruit, honey and water, low-fat high-fiber digestive cookies. You can eat a little before the onset of hunger, so they will not eat too much stays. Soup before meals can not only help to digestion, appetite, but also allows you to not be so hungry; 4:30 to 1:00 pm dinner will not eat snacks will also help. Of course, excessive snacks, as well as just eating things have to eat snacks, but will stretch your appetite Oh.

4, eat hot stuff

In winter you want to eat a big reason is that in order to maintain body heat. Therefore, if something hot to eat, not only the body will heat up, but also can promote digestion, speed up the metabolism.

The meal should pay attention to food temperature, Biexian trouble, eating hot meals, cold meals, and some heat, then eat them.

Drink plenty of water (high-calorie beverages, is the enemy of weight loss). Hot tea is a good idea, not only Nuanwei, but also makes the stomach belly full and no longer want to eat something. If we worry too much to drink green tea may affect sleep, then tea, oolong tea, and flowers is definitely a good choice, drinking more will not sleep oh.

If they think that the winter fruits, then too cold, you can also cook a pot of delicious fruit soup. The apple pear ah ah ah I wash my orange block on the pot can be inflicted, though it will not cook too long Oh, heat the like, or nutrition will be lost.

5, eating three low 3 high

The so-called low, that is low fat, salt, and sugar; the so-called three-high, that is, high-protein, high vitamins, high fiber.

Low oil that is eat less or eat fried foods. Salt is to give the taste of light, eat less spicy, so as not to injure the spleen and stomach so that appetites again. Sugar candy is not to say, but to strictly control the ice-cream, cream cakes and other high-calorie foods.

While the protein is to maintain the nutrients in human organs, usually in the diet account for about 30%, but for people eager to reduce fat can be raised to about 60% of the protein, but the main intake should be to plant proteins such as beans etc.. Vitamins can delay senescence, vegetables and fruits is the most important source of the vitamin. Fruits (apples, oranges, watermelons, strawberries) vegetables (cucumber, tomato, celery). Cellulose can help us to intestinal peristalsis is conducive to detoxification, and keep the skin smooth, corn, celery, buckwheat is high in fiber foods.

6, farewell, and hot pot supper

End of the year is the time to gather together the most frequent, often to eat, drink together. Before going to eat a little better in the low-fat high-fiber stuff, go after the first bowl of soup, and then try to eat fruits and lean meat. For those who saw the greasy Dongdong, or wiser to keep away, or so much effort had been wiped out.

Far the most taboo is the Shabu-shabu. Do not look at things that are thrown into the boiling, hot pot, but a fat thing to do. I will not speak soup, and there are number of rinse oily material, to eat, when HIGH, really like the control is immune, but that one looks like a delicious meatballs, heat up. You can replace the words may be replaced must make the oh.

The supper, which is to maintain the stature of the enemy; even a low-calorie snack again and is totally used to flesh, so the supper, make sure to think twice, think twice, then think again!

I have heard that green tea to lose weight is to drink more rather than the more effective ah?

Truth:

Green tea weight loss really. Aromatic compounds in green tea can dissolve fat, greasy Huazhuo to prevent body fat; vitamins B1, C and caffeine can promote the secretion of gastric juice to help digestion and Reducer. Studies have shown that drinking green tea for 90 days, will be significantly reduced waist circumference, at least 6cm. But can not drink green tea, the drink can cause anemia.

After dinner drink in one hour. If a cup of tea immediately after dinner, the time likely to cause anemia longer, and wait until an hour after a meal, food iron absorption has been basically finished, this time on the tea will not affect the absorption of iron. 1000ml per day can be. Because green tea contains a lot of tannin, a large number of drinking strong tea, the tannin and iron combine to form an insoluble material and impede the absorption of iron. Do not drink every day more than 1000 milliliters, or cause iron deficiency anemia. Anemia, and gastric ulcer, menstrual or vegetarians often not suitable for drinking green tea.

Clean up the closet, suddenly alert to the summer approaching, it is sleeveless, shorts, bikini again in the moment, but look at the bow, the abundance of their waist really not satisfied with the strong arm, how do?

Sports bar! However, people often complain about “a day or by movement can not be fat.” Fitness coach pointed out that this type of weight loss are the wrong “invalid movement”, which can not be achieved in the shortest time possible the effectiveness of thin, we must follow the correct rules and efficient movement to a multiplier. Grasp the summer before last month, with the goal of North Korea.

Invalid movement 1: choose the wrong sports (yoga, swimming, cycling, hoop)

The focus of weight loss in the “Dietary Fat Reduction”, should be avoided not to spend more time in the campaign, the preferred leisure activities Divertimento is not the first choice of thin, easily lead to muscle strain of the campaign will be the destruction of weight loss plan, can not be accidentally short-term movement of thin options should be avoided as follows:

Yoga, Pilates, resistance ball

International Campaign to aerobic fitness coach Li Xiao-Juan pointed out that yoga is stretching, such as the nature of movement, while maintaining the same action a few minutes will be sweating, physical exertion, but do not belong to the aerobic exercise difficult to reach the effectiveness of thin.

Hoop
Wanfang Hospital hoop is director of the Center for Obesity Prevention-hong Liu mouth “for only two hours do not breathe tired” of the activities, exercise is very low, almost ineffective for weight loss.

Swimming
Will be swimming in campaign to include weight loss method is invalid Surprisingly, Dr. Grace Liu stressed that although the consumption of calories swimming, but most people travel back and forth trip often rest on the suspension, lack of exercise intensity, heart rate can not be speeded up, stay off the water yo-yo’s Over time, accelerated gastric emptying, the body vulnerable to hunger, the result of self-catering to thank the added calories, but higher than the consumption of calories swimming, weight loss more difficult to achieve results.

Cycling
Cycling tour holiday scenery, relaxed and happy, but I am afraid that is not suitable as the sole weight loss campaign. Li Xiao-Juan coach pointed out that the enjoyment of outdoor cycling, indoor cycling to train. Bring a picnic snack ride, all the heat back up; with cycling craze flourished in recent years, some people joined the ranks of the former riding, cycling does not pay attention to size, posture is correct, the high and low due to improper seating, instead of an injured knee .

Gravity Training
The campaign has yet to develop the habit of people, a direct challenge to the weight training is a big taboo, Dr. Grace Liu description, weight training, exercise intensity is too high, the body of emergency glucose stored in muscle and liver glycogen in the heat as fuel, not only can not burn fat , the moment the consumption of less calories, not weight loss can only be trained to hypertrophy muscles, not those who want to thin the results.

The world’s first major health care portal WebMD also named in the weight training machine pull back, shoulder press machine, vertical row, such as equipment, have a “potentially unsafe”, if there is no guidance of professional coaches in the next, perhaps due to bias or position overestimate their own physical, of the body and the extreme gravitational pull, resulting in irreparable harm.

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Weight loss medicine is great for many people who want to lose weight. They like trying to lose weight easily by weight loss drugs, but fear of medication side-effects. However, medicine therapy is one of the ways the treatment of obesity, appropriate use of weight loss drugs can be very effective weight loss program. Currently regulated by the FDA, the indication for the drug to lose weight, there are two, they are the role of different mechanisms to achieve the purpose of weight loss. Next on the two kinds of weight loss for this medicine in clinical applications give a brief account.

The first one is the scientific name Orlista (Roche defibrase trade names) of the drug, is a lipase inhibitor, its role in inhibiting gastrointestinal digestion of fat. When eating, the digestive system to secrete lipase eat fat (neutral fat) is broken down into smaller, can be absorbed by fat particles, which were in the intestinal digestion and absorption. Orlistat combined with lipase, inhibition of intestinal lipase in the decomposition of fats, oils and fats so eat because he can not be absorbed and eliminated from the body. According to the results of clinical trials, Orlistat can block about 30 percent of a meal of fat absorption, thereby reducing the absorption of calories and lose weight. Orlistat metabolism is mainly excreted through the gastrointestinal tract, only a very small fraction (<2%) by renal metabolism. As a result of medicine is a major role in blocking fat absorption, so medication may emerge during the oil will be, increased defecation and other gastrointestinal side effects. Proposed to take the drug during the need to tie in with the low-fat diet, to reduce the oil will be troubled. Long-term use of this drug is also recommended to add fat-soluble vitamins (such as vitamins A, D, E).

The second is the scientific name of the drug Sibutramine is a serotonin and serotonin-norepinephrine reuptake inhibitor. The role of this mechanism of drug in the central nervous system, using drugs after the body of serotonin and norepinephrine concentrations increased, resulting in reduced appetite and increase the effectiveness of the heat consumption, and weight loss. In addition to the effects of weight loss, in a period of 18 months of the STORM trial results showed that after weight loss, persistent use of drugs in comparison to the use of a placebo group also had better body weight to maintain the effect. During the medication side effects often have constipation, dry mouth, heart palpitations, but the majority of these side effects can be tolerated, if under the supervision of the physician is safe to use. If you are taking antidepressants are not suitable for patients with the medicine.

Members of the public claims to have weight loss products efficacy of another feast for the eyes, but really are not many effects, some drugs may even cause physical harm. Safe and effective weight loss drug to be tested numerous clinical trials to determine its efficacy, indications, side effects and cost-effectiveness is acceptable to the listing. At present, the use of approved long-term weight loss is only the two drugs, the future will have new listing of the drug. However, not all are suitable for people with weight loss drugs, such as children, pregnant or breast-feeding women, adverse reactions to drugs or who experience a major illness are not suitable for the use of drugs.

What drugs to use weight reduction, drug use and use of the timing of doses, have to be in the doctor’s assessment and directed to take the next judge, do not use their own purchase. The basis of weight loss must be based on a good diet, appropriate exercise and a healthy lifestyle, the supporting medical treatment and can make smooth the way towards successful weight loss, increased confidence.

Stomach reduction surgery

Stomach surgery can be narrowed by reducing the size of the stomach, thereby reducing food intake and so on, in a relatively short period of time to achieve the purpose of downsizing. Typically, the surgery will be the excess weight after one year in minus 70% to 80%. However, such surgery may lead to infection, there may be the phenomenon of life-threatening blood clots. Operation of suturing the stomach also may develop into a loophole and lead to complications.

According to a recent research report pointed out that more than 16,000 accepted the stomach to reduce the obesity surgery, about 10% of patients had complications, but the probability of the occurrence of complications in men than women 70%. Surgical mortality rate of 1% -2%.

Liposuction surgery

Liposuction risks are as follows:  in the process of vascular injury liposuction,  fat into the blood vessel was brought into the heart, causing blood clots, pulmonary embolism, so that consumers respiratory distress syndrome; excessive anesthesia respiratory arrest caused by consumers stop; because of excessive liposuction, excessive bleeding, leading to circulatory failure.

In addition, liposuction and post-operative complications also arise: infection, skin flap necrosis surgery area, delayed wound healing, surgery areas and unusual feeling of numbness, surgery due to the formation of the district, part of a serious asymmetry in liposuction.

Children, heart disease, high blood pressure patients, patients with pulmonary heart disease, kidney disease patients and patients with liver disease should not liposuction.

Dietary Fat Reduction Spa colorectal surgery

Colon hydrotherapy is still invasive medical acts. Someone has occurred after colon hydrotherapy, the rectum being the sigmoid colon by breaking stool from the bowel wall into the stomach rupture, the cause pelvic inflammation, and finally had to break the intestines truncated, and then the wound recovery in patients with three or four months in the lower abdomen during a temporary artificial anus, very easy life.

Fat consumption is a key to limits your anaerobic (anaerobic threshold) of exercise intensity running, and correct posture can you do not have to waste additional energy will be able to achieve this strength.

Forward running position is one of the most important. To ensure that forward momentum can prevent the deformation of fatigue after the action, Dr. Mavis and tensile strength of the proposed exercises.stretch running the practice should be “stretch power” rather than ordinary static stretch, because running is a driving force in nature. This article describes some stretching or warm-up moves can be made after the end of practice.

1. Head and Shoulders

Running action essentials - to maintain the stability of head and shoulder. To being in front of the first, unless the path of injustice, not before the detection, monitoring the front two. Appropriate to relax the shoulder to avoid it.

Power stretch - shrug. Drooping shoulders relaxed, and then the raise as much as possible, you stay, reduced repeat.

2. Arm and Hand

Running action essentials - the arm should be on the front and rear shoulder axis moves around the body movements do not exceed the rate midline. Fingers, wrist and arm should be relaxed, the elbow angle of about 90 degrees.

Stretch power - lift arm elbow. After the arms as a preparation before starting a position, as far as possible after the elbow arm elevation, and then relax before the former. With more action to speed up the lift at the higher.

3. Trunk and Hip

Running action essentials - from the neck down to keep upright abdomen, rather than forward (unless accelerated or uphill) or back, so that breathing will help to maintain balance and stride. Do not shake or around the trunk up and down too much. Front legs actively hip, running to the attention of hip rotation and relaxation.

Power stretch - leg telemark. Before and after the opening of his legs, shoulder width, body center of pressure to slow muscle tension, and then relax to restore. Always keep the trunk upright.

4. Lumbar

Running action essentials - to maintain the natural vertical waist, not too straight. Slight muscle tension, to maintain body posture, while paying attention to buffer the impact of foot landing.

Power stretch - flexion and extension body. Natural standing open legs, and shoulder width. Slow trunk flexion-handed down to the toe to maintain a moment, and then recovery.

5. Thigh and Knee

Running action essentials - thigh and knee before the former force. Any lateral leg movements are superfluous, and easily lead to knee injuries, the thigh is the first place to be.

Dynamic stretching - With feet hip width away from the station. Hands on the head. Pike from the hip forward. Keep back straight, until the nervous biceps femoris.

6. Calf and Achilles Tendon

Running action essentials - feet should rest with the physical location of about one foot, near the midline. Leg should not cross too far away to avoid the Achilles tendon due to excessive force and strain. At the same time, attention should be paid to the calf muscle and Achilles tendon in a buffer when, on arrival back at the calf should hold on to, positive and forward the body. In addition, the direction of the lower leg before to the former is, the foot should be forward as far as possible, do not turn valgus or after, or knee and ankle injuries. Running in the sand footprints in order to check for reference.

Stretch power - up wall. For about 1 meter around the walls standing, his arms reach shoulder width, hands up the wall. Then lay down, feeling tense calf and Achilles tendon.

7. Heel and Toe

Running action essentials - if stride length is too large, the lower leg reach too far, will follow in the foot, resulting in brake reaction brakes on a large bone and joint injury. Landed right in the middle of their feet to, and quickly spread to impact the entire foot.

Power stretch - Sitting ankle extensor. Kneeling on the ground, heel close to buttocks, upper body to maintain upright. Slowly downward pressure to the ankle and foot until the toe extensor was enough before pulling palm. And then repeat after that. The rhythm of action must be slow.