Have you ever felt like you were running away from someone in a dream, but you couldn’t escape? So now I’ll tell you about one exercise in which the meaning is the same, you seem to be running, but your soft sides are still with you.
But this is temporary, in the end there will be a happy ending and you will finally escape from your excess weight. Unless you wash down your rolls with compote at night.
So, I want to tell you about an exercise - running with shin curls, which will help you lose weight. I’ll tell you how and what you need to do so that people around you stop giving you seats for pregnant women on public transport, even if you’re a guy.
How is this exercise useful? Will it help you lose weight?
I have already written about walking in place for weight loss, and now I want to talk about running, and more specifically, about running with the shin swept back.
This exercise is of medium intensity and does not work as many muscles as, for example, burpees or rock climbers. But this is far from a minus. On the contrary, this means that this exercise is suitable for a person with absolutely any level of physical fitness.
If the only mention of sports in your life was when autocorrection corrected the word alcohol to sport, then it is better to approach this exercise without fanaticism, perform it at an easy pace to avoid shortness of breath after the first 10 seconds of training.
But, if sport is in your blood and this trifling exercise is nothing for you, then try to do it at maximum intensity or in some combination with other exercises and you will feel all its charms.
This exercise perfectly engages the back of the thigh and calf muscles . This exercise is also great for developing endurance. Well, of course, this exercise will help you lose weight.
But on one small condition. It will not be necessary to eat for all of starving Africa. I talked about how to eat right to lose weight in separate articles:
- for women
- for men.
But there is also harm from this exercise. But it is quite insignificant, since you are unlikely to perform this exercise for a long time. And the harm from it is about the same as from regular running. The spine and a little knees suffer due to load absorption. But this only applies to those who already have any problems. If you are healthy, then you will not feel any harm from this exercise.
The benefits of running in place
Just like street running - dynamic, home - stationary running increases the intensity of metabolism in the body. Calories are absorbed, taking away fat deposits, which are used to create energy. The circulatory system is saturated with oxygen due to deeper breathing. The lungs are cleansed, the heart is strengthened.
In addition to fat burning abilities, this type of home workout has many advantages:
- leg muscles are strengthened;
- buttocks are tightened;
- posture is straightened;
- metabolic processes are activated;
- the body gets rid of toxins;
- endurance increases;
- cellulite decreases;
- appetite decreases;
- mood improves.
The advantages include the independence of this sport from weather conditions. Even the heaviest rain or thick snow will prevent you from carrying out your planned training.
No special clothing required. At home, simple shorts or leggings and a regular T-shirt will do just fine. You don’t have to worry about what to wear to class in winter so as not to get too cold. You just need good sneakers with shock absorption that protect the foot from dislocations and injuries.
Execution technique
Let's move on to the technique of running with the shin swept back:
- First you need to stand straight.
- Then, standing in one place, bend the leg at the knee and bring the heel to the buttock.
- Next, lower the leg and do the same with the other leg, quickly alternating.
The faster you do this, the harder it will be, and accordingly, more calories will be burned.
But you don’t need to think that if you do this exercise, for example, for 20 minutes, that the trick with the disappearance of a kilogram of sweets will go unnoticed by your figure.
This exercise will burn your fat if only you take a comprehensive approach to the task and first of all take care of your nutrition.
CHARGING FOR 60 YEARS OLD (WARM-UP ROUND)
The warm-up complex contains 10 exercises to warm up the muscles. Includes the entire body: neck, shoulders and arms, back, chest, abdomen, buttocks and legs. It is also useful to perform this set of movements for the joints, spine, and ligaments, because it is their mobility and elasticity that decreases in older people. The first round of exercises consists of various bends, swings, roll-ups, raises. The initial posture for physical exercise after 60 years will be simply standing or against a support.
STANDING SHOULDER RAISES
Stand up straight with your feet planted firmly. Complete this stance with a straight body, arms along the sides. Start from the accepted position to perform the main movement: raise your shoulders as high as possible, trying to reach them under the level of your ears. Then lower, repeat. Don't squeeze your neck. The muscles of the upper body are activated to the maximum: trapezius, deltoids. The collar area relaxes and blood circulation to the head improves.
How many to perform: 8-12 repetitions.
INFORMATION + BREAKS
Maintain the position in a normal stance, feet shoulder-width apart, keep one line in the body. Straighten your arms straight to your sides. Open your chest, do not tense your upper torso. Now bring your hands together in front of you, clasp your hands together, stretch and slightly round your back. Then, as you exhale, return to your place and spread your arms behind your body. In morning exercises after 60 years, the clamps of the chest area are removed, posture improves, arms, shoulders, and back are stretched.
How many to perform: 8-12 repetitions.
TILTING THE CASE TO THE SIDE
Leave your feet shoulder-width apart, lower your arms freely down along your body. Establish a single straight line in your back, looking forward. From this position, perform the main movement: lean to the right, lowering your right hand along the side of your body and raising your left. Do not tilt your body back and forth. Stand back up and repeat to the left. Bending will gently stretch the muscles along the sides, elongate the spine, increase its flexibility, and relax the back.
How much to do: 10-14 inclinations in total.
FORWARD TILTING
Stay in a normal stance with your feet shoulder-width apart. Place your hands behind your head, clasping your hands together and spreading your elbows to the sides. Keep your back straight. Perform the exercise: begin to bend your neck and tilt your head down, rounding your upper body and bringing your elbows together in front of your face. Go back, repeat. The trapezius muscle and collar area are perfectly warmed up, the spine is stretched, clamps are removed, and the neck is relaxed.
How many to perform: 8-12 repetitions.
SWING YOUR HANDS FORWARD AND BACK
Maintain the stance from the previous exercise, with your feet shoulder-width apart. Keep your body in a single line. Straighten your arms freely along your sides, turning your hands with your palms facing away from you. From this position, proceed to the main movement: begin to move your arms forward together, and then back. The result is swings. Raise it low, keep the amplitude to medium. The exercise tones almost all the muscles of the arms, shoulders and back; morning exercises are mandatory after 60 years.
How much to do: 12-16 arm swings.
CIRCULAR ROTATIONS OF THE PELVIS
Place your feet wider, about two shoulder widths apart. Then place your hands on your waist. Straighten your back, look forward. Start doing the main element smoothly, without sudden movements: first, circular rotations of the pelvis to the right, and then to the left. Try to maintain the maximum amplitude without wagging your body. Physical exercise will be useful after 60 years, as it warms up the lumbar region with the hip joints, and also massages the internal organs.
How much to perform: 6-8 rotations in one direction, then the same number in the other direction.
SWING YOUR LEGS FORWARD AT A SUPPORT
Stand with your right side near a support. Place your near hand on the chair. Place the second one on your waist. Set a straight line in the body. Alternately, as you exhale, begin to swing your straight legs forward, do not raise them too high. The angles between the shins and feet are 90 degrees. Don't move suddenly, don't rush. In terms of effectiveness, one of the best exercises for toning the buttocks and thighs. Swings affect the lower back with the abs. Useful for the musculoskeletal system.
How much to do: 10-14 leg lifts in total.
ARM BREAKS + CHEST PRESS
Return to a normal stance with your feet shoulder-width apart, then bend your arms at your sides, lowering your elbows just below parallel, pointing your forearms straight up. The back is straight, the chest is pushed forward. From this position, as you exhale, move your arms slightly back behind your body, then bring them in front of you, bringing your palms together at chest level and squeezing them. After 60 years of age, an exercise is added to morning exercises to strengthen the area between the shoulder blades and improve posture.
How many to perform: 8-12 repetitions.
SWING YOUR LEGS TO THE SIDE AT THE SUPPORT
Stand near the support again, only this time with your face. Place your hands on the chair. A straight line in the back, gaze directed forward, shoulders straightened. As you exhale, swing your right leg clearly to the side along a single plane with the body, put it in place. Then repeat with your left leg in the opposite direction. Keep your body static. Don't make sudden movements. The exercise will strengthen the muscles of the lower extremities and support the mobility of the hip joints.
How much to do: 10-14 leg lifts in total.
CALF RAISES WITH ARMS OVER YOUR HEAD
Place your feet together and straighten your legs. Lower your arms freely in front of you. Establish a straight line in your back and straighten your shoulders. As you exhale, without jerking, move your arms above your head to the sides, stretch upward, and lift your feet onto your toes. Performing this simple physical exercise after 60 years will increase the overall tone of the body, relax the muscles, strengthen the calves and spine.
How many to perform: 8-12 repetitions.
How many calories does it burn?
The number of calories burned varies greatly. This indicator depends on a huge number of factors, including what phase of the moon you do this exercise (just kidding).
A person who weighs 60 kilograms will burn one amount of calories, and a person weighing 120 kilograms will burn a completely different amount.
Also, a lot depends on the intensity; the higher it is, the more calories are burned. And there are a huge number of such factors, so I won’t tell you the exact number. But I will say that regular running outside burns about the same amount of calories.
