How it is correct to carry out morning jog?

in Temperature

So, you willingly (or not so), with good mood got out (or jumped out) since morning of a warm bed and floated to change clothes on the street. It is necessary to remember what to leave on jog it is necessary so that you managed to get then into a shower, to have breakfast and a little to have a rest, before somewhere will leave. Here hummocks also will begin. It is necessary to put on, first of all, on weather. Razbyoryom some options.

 
If warmly the sun, temperature from 17 to 30 degrees also shines: that it is necessary to put on as it is possible easier sports shorts and, for girls, a topic or a bathing suit. Guys in general can go with a naked torso. At temperature above 30 degrees it is necessary to behave carefully not to receive a heatstroke or an organism overheat, it is possible to reduce jog time, it is desirable, that a row was where to find water. At the scorching sun surely put on a headdress best of all a bandana. Easy convenient sneakers, and socks can be not put on. If you are sure that don't injure a foot that it is extremely useful to run barefoot.
 
At temperature from 10 to 17 degrees: It is better to put on sports a suit: trousers and top with long sleeves.
 
At temperature from -15 to 10 degrees: Surely put on trousers (it is possible jeans), then a T-shirt or an easy jacket, and upward an easy jacket. Also indispensable attribute the knitted hat closing ears. If it is cold, can put on still something under a jacket.
 
At temperature from -25 to-15 degrees: Put on approximately the same as in the previous point, but surely put on gloves, and also it is possible woolen socks, over usual. Put on the same sneakers, but densely laced up that snow didn't get to them. Don't climb in snowdrifts and don't run on ice, for the sake of your health.
 
At temperature -25 degrees are lower professionals can run only, it is better to fans to stay at home and make morning exercises.
 
By no means (if you not the paratrooper), don't put on boots, run always in sneakers. The clothes from natural fabrics, in the summer in synthetics hot, and in the winter cold are welcomed. As soon as came from the street, at once change clothes in the dry. The main part of clothes is necessary for erasing every day. Try not to wet footwear.
 
Here, you on the street. At first execute a small complex of exercises: 
Walk an intensive step about one minute, then jump on a place. Then it would be useful to make an extension of feet and 10-20 times to sit down. If on the street snow or a soft surface, accurately(!) make two somersaults forward. Directly run begin with easy speed and gradually 2-3 minutes be accelerated to the optimum.
 
Equipment of run: Weight of a body should be distributed evenly on all foot. Feet are slightly bent in knees. The landing goes a rift from a heel on a sock, with a support on outer side of foot. Also don't run on tiptoe it will lead to platypodia and ikronozhny muscle pains. Generally, a trunk directly, hands at an angle in 120 degrees, are compressed in a fist, shouldn't be crossed before a breast. Weaken as much as possible a neck, shoulders, hands, fingers, jaws, language. Length of a step at everyone the, but optimum about one and a half-two feet.
 
Equipment of breath: Inhale air through a nose and exhale a mouth. So lungs are evenly sated with oxygen. At breath by an oxygen mouth in blood arrives more, but doesn't develop neither a dykhalka, nor volume of lungs. It will be better, if will feel fatigue and some seconds intensively breathe a mouth. The rhythm of breath should be not too frequent, try to take the fullest breath and the same exhalation. Approximately in the middle of jog for training of lungs try, without reducing rate of run, to read aloud about two stanzas of any poem or two couplets from a song, try to speak as it is possible accurately and distinctly, without halts and delays, as at competition of readers. To define the moment of completion of jog, note, when start to choke, here then be turned off don't exhaust itself protect health.
 
Good advice: Don't eat and don't drink before jog, but it should be made surely when you will come back home and will leave a shower. After run it is useful to carry out hardening procedures. Don't lead up run to pain and asterisks in the head, before the termination gradually pass to slower speed and then simply resemble minutes five, easily jump. Divide distance which you run, on four parts and at end of each part stop, make a deep breath, pull (stir up) feet a little and, having accepted an emphasis lying, execute 10-15 press-ups. So you not only will adjust an organism on the correct continuation, but also will pump up hands :))) Each two days serially increase rate of run and length of distance at first very little, then it is more, but without fanaticism. Also try won't throw the trainings differently them rather difficult to renew.
 
Well, here, actually and all! The author also wrote recently at itself on a site about Halo Engagement Rings and Colored Engagement Rings. Good to you a power charge since morning, and the main thing of Good luck!!! :)
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Vladislav Lyshenko has 3 articles online

My name is Vlad, I'm author from Ukraine

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How it is correct to carry out morning jog?

This article was published on 2012/05/05