How long does it take to jog at home at night to be healthy running [I'm a student and I don't have much time at night]

When jogging, the muscles of the whole body should be relaxed, and the breathing should be deep and long, slow and rhythmic. You can take two breaths, two breaths, three breaths, three breaths. Take a deep breath with your abdomen, bulge your abdomen when inhaling and close your abdomen when exhaling. When jogging, walk briskly and swing your arms naturally. It is advisable to run for 20 to 30 minutes every day, but it must be adhered to for a long time to be effective. Jogging can be divided into in-situ running, free running and quantitative running. Running in place is jogging in place. At first, you can run 50 ~ 100 steps at a time, and gradually increase it. After 4 ~ 6 months, you can increase it to 500 ~ 800 steps at a time. Running with high legs can increase the intensity of exercise. Free running means changing the running speed at any time according to your own situation, regardless of distance and time. Quantitative running is limited by time and distance, that is, running a certain distance within a certain period of time, from more to less, and gradually increasing.

Jogging tips 10:

1. Spiritual pleasure The first 10 minute may be the most difficult. You must adjust your physical condition and try to make your body fresh and relaxed. Determine the speed according to your own situation, and take speaking freely when running as the standard.

2. Keep a clear head. You can choose a point on the horizontal line as the focus of your sight to prevent your body from leaning forward.

Breathe, breathe naturally, don't just breathe through your nose, especially breathe air into your chest.

4. Stretch your back, hold out your chest and sink your hips when you breathe on your back.

5. The hips are slightly bent, but don't make the muscles nervous, let the muscles swing naturally with the body.

6. Keep your shoulders flexible and relaxed, and swing naturally according to the axis of your body.

7. Feet touch the ground and move from heel to toe. Don't just run on your toes, it's not good for your calves, and it will make your body swing a lot.

8. At the beginning of the pace, you can run and walk for a while, gradually increase the running time and reduce the walking time. In addition, you can choose places with changeable terrain for exercise, and sloping roads are better than flat roads.

9. Hybridism may be caused by breathing too much cold air or diaphragm spasm. Press the chest with your hand for about 10 second, take a deep breath and relax.

10. Watching the time with a watch at any time can give you positive encouragement and make you want to run for a while.