Can running train chest muscles?

Running is actually a very good way to exercise. Many people want to use this method to achieve the effect of exercising the chest muscles. In fact, this effect is not so obvious. Running mainly exercises leg strength and muscles. It is usually not possible to exercise the chest muscles well. If you want to exercise the chest muscles, you usually need to do physical training of the upper body.

posture

The running posture should be reasonable. The upper body should be straight and slightly leaning forward, the shoulders should be relaxed, the elbows should be naturally bent, and the arms should swing back and forth vigorously on both sides of the body. When running, both feet should move elastically with the whole foot touching the ground. The stride does not need to be large, but the step frequency and stride should be basically kept even. Make sure your body's center of gravity is stable and avoid large ups and downs.[2]

breathe

Breathing issues during running are important. Breathing should have a certain rhythm. When breathing through the nose and mouth at the same time, the mouth does not need to be opened too wide. The tongue can be rolled up to prolong the time the air stays in the mouth and reduce the irritation of the cold air to the respiratory tract. Beginners can adopt the method of inhaling every two steps and exhaling every three steps. With each breath, pay attention to exhaling as much gas as possible from the lungs to increase the effective ventilation volume.

strength

As we age, our physical and mental endurance has declined to the brink of a cliff. A decrease in myosin is a typical symptom that occurs with aging. Falls and fractures are common among older adults because of decreased muscle strength and extreme frailty. Studies have shown that strength training can also effectively reduce the frequency of falls and fractures in the elderly.

Keep it solid

Regular jogging exercises can enhance the damage resistance of tendons, ligaments and joints, reducing the chance of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.

Eliminate tension

Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and at the same time release "endorphins" that make people feel relaxed.

Stay young

Regular exercise can increase the secretion of growth hormone HGH, which can tighten the skin and delay aging.

Storing Energy

Through running, muscle glycogen stores increase from 350 grams to 600 grams, and the number of mitochondria also increases.

Shaping

Through running, women can reduce their body fat by 12%-20%, and men can reduce it by 6%-13%.