Six warm-up exercises before running can promote the metabolism of the body. People with corresponding diseases are not suitable for this kind of exercise. Different people should arrange exercise time according to their living habits. This exercise can greatly improve our posture. Let's take a look at the six warm-up exercises and knowledge before running.
Six warm-up exercises before running 1 1, small stride
Stepping is an output release that imitates the stretching, pushing and supporting of legs during running. It is a good dynamic stretching method to make the body fully prepared before running.
Hold your head with your hands, or put it on your sides to balance your body. Step forward and squat alternately with your feet and support with one foot. At the same time, the other foot immediately took another step. Keep your hips and upper body stable when you change your pace. At the same time, the lower limbs should be relaxed, and the thighs should lift the calves. Relax when your feet land, don't step on the ground heavily.
Step 5- 10 alternately from left to right.
2. Raise your legs.
Starting with the swing arm, lift the thighs alternately left and right. Pay attention to keep your upper body upright and don't hunch over; When lifting your legs, you should feel the strength from the root of your thighs and buttocks, and lift your legs up, not on your knees; Relax your calves and soles of your feet, just like whipping. Strong starting point, soft but not stiff end point.
Lift the leg alternately left and right 15-20 times, and you can run forward slightly along the action and repeat it for 2-3 times.
Step 3 kick your ass and run
Do a starting action, lean forward slightly, use the muscles on the back of the thigh to lift the calf, and kick the heel to the hip. When one foot is lifted, the other foot is gently placed on the ground, and then alternately bounces and kicks to the hips, keeping a brisk rhythm with the swing arm.
4. Before kicking
Keep your upper body upright. Kick the leg forward and upward until the height of the back of the thigh and calf is slightly tightened. Try to use your thighs to drive your calves and feet, and keep naturally relaxed when kicking.
Kick left and right alternately 5- 10 times, repeat 2-3 times.
5, chest and back stretching
This is a very simple action, but it is very helpful to relax shoulders, back, chest and upper arms. Raise your hands flat to your chest, and do chest expansion and abduction back and forth. Please use elbows instead of fists or arms to make shoulders and arms more relaxed.
6. striding
Continue with the first small step. The essentials of action are the same as those of small stride, but the forward stride and squat are larger. If your hips and legs are tight, please increase your stride slightly. Don't step too big or squat too deep at once to avoid strain. After squatting, you can rotate your waist forward to your feet and stretch the iliopsoas muscles needed to lift your legs and stabilize your pelvis during running.
Step 5- 10 alternately from left to right.
6 Warm-up exercise before running 2 Exercise before running
1, head movement
For stretching the neck muscles, the first two eight beats are front (bow down), back (head up), left (Zuo Zuo) and right (right), and the first two eight beats circle from left to right or from right to left respectively. 4×8 beats.
Requirements: from small to large, comprehensive and active.
2. Chest expansion exercise
Take your left foot to the left, shoulder width, hands parallel to the ground, and bend your arms and fingers. 1-2 arms are flat on the chest, palms down, 3-4 arms are straight and open, palms up, 5-6 arms beat up and then vibrate, palms forward, 6-8 arms beat down and then vibrate, palms backward. 4×8 beats, requirements: keep your arms straight, pay attention to the palm direction of each beat, coordinate your movements and exert appropriate force.
3. Shoulder movement
Take your left foot to the left, shoulder width apart. The left and right fingers are naturally folded and placed on the shoulders. The first four 8 beats are rotated clockwise by 2 beats, and the last four 8 beats are opposite.
4, waist and abdomen exercise
When you hear the "Prepare" command, your left foot is slightly wider than your shoulders, your legs are straight, your arms are horizontally extended to both sides, your palms are down, your upper body posture remains unchanged, and your upper body is parallel to the ground. 1 beat. Touch your left toe with your right hand, and touch your right toe with your left hand in two beats, alternately. 4×8 beats. Requirements: the left and right rotation range should be large, the legs should be straight and fully extended.
5, lunge leg press
When you hear the "Prepare" command, take a big step forward with your left foot and touch the ground with your thighs parallel to the ground. The right leg is straight, the forefoot is on the ground, the upper body is upright, the hands are crossed behind the head, the elbows are stretched back, the head is raised, and the body is ups and downs. 4×8 beats are the same, but in opposite directions. Keep your body stable, hold your head high, stretch your elbows back, and your thighs are parallel to the ground.