Sports NotesActive, a well-known American sports website, recently wrote an article introducing nine kinds of one-leg training. Here are the exercise notes. You can sort out the related videos of one-leg training. Come in and have a look! Do you like running? Many people don't run or are eager to run, but the reason for hesitation is often "running hurts their knees" and "running is easy to cause sports injuries". But think about it carefully, what kind of exercise will not cause sports injuries? In fact, the focus of injury prevention is not what kind of exercise you engage in, but how you keep fit. Are you familiar with the function of every muscle in your body? If you rely too much on quadriceps femoris, that is, quadriceps femoris running, you may easily strain hamstring muscle because of uneven muscle strength in the long run. How to make the muscles of the body work evenly and independently is one of the keys to avoid injury. In fact, as long as you can easily exercise your muscle strength through simple one-leg training, you can bid farewell to sports injuries! Sine leg squat emphasizes the balance between the body and pelvis more than leg squat, which can balance the muscle strength of the left and right feet and train the muscles before and after the thigh. One-legged squat is actually a static exercise of leg conversion support during running and sports. First, let your knees be shoulder-width apart and squat with your feet as a warm-up. Pay attention to straighten your back and don't bend over. Then, try to squat with one foot, bend the other foot backwards, and repeat with the left and right feet 15 times. Sinusoidal leg and calf elevation: Please find a wall or chair to keep balance, slowly stand on tiptoe and land slowly, and repeat 15 times with your left and right feet. This action can help you strengthen the muscles of your calves and ankles. It is quite simple and suitable for all ages. Sinusoidal leg hip drive starts from lying flat on the ground, legs are straight, then the left knee is bent no more than 90 degrees, hands are flat on both sides of the body, left foot is supported, and the straight right leg is slowly lifted and then put down, lasting 20 times each time. Can fully stretch the muscles of buttocks, lower back and buttocks, and exercise the core muscles. I often hear "runner's knee", which is often caused by insufficient stretching of the runner's hip and quadriceps femoris and insufficient training of the muscles around the knee, leading to patellofemoral pain syndrome, that is, kneecap injury. Sinusoidal legs jump on the flat road, stand on one foot, keep the body running, jump forward 30 meters, and take turns with left and right feet. This action can train a sense of balance, coordination, agility and speed. It is a basic but effective training, which is helpful for running, jumping, landing and lateral movement. Sine leg lateral jump is very similar to one leg jump, but this time it is lateral jump. Use your arms to help balance and jump 30 meters with your left and right feet. This movement can train the balance and coordination ability of utes, hamstring, quadriceps femoris and calf, which is helpful to improve the stability during speed training and avoid injury. This is good training. Hopstar prepares a piece of chalk, draws a star on the ground, and starts jumping over five vertices with one foot in turn! The arm can be used to balance the body, and the left and right feet jump several times to complete a round. This movement can train the stability and balance of the lower body, and is mostly used in the training of gymnasts. Sine leg box Jump to find a platform or box 60 cm high, and keep your hands in the natural posture when running. Bend your left foot slightly backward, drive your body with your arms, and jump up and forward at the same time, and stand still after landing on the box or platform. Repeat the left and right feet five times to complete a round. One-legged box jumping can integrate the strength and balance of lower body muscles, improve coordination and speed skills, practice correctly, and improve vertical jumping ability. Teeter Totter First, let the left hand gently stick to the sides of the body, the left foot backward, then slowly lean forward, the left foot extends backward, while maintaining balance, lift the right arm until the upper body and the right arm are parallel to the floor, and then return to the upright position; Left and right feet 15 times, that is, one round is completed. You don't have to add dumbbells to your hands at the beginning like in the movie. Of course, the advanced can try to increase the load. It's simple! Jump rope with one foot, 30 seconds for each foot, and repeat for 3 times to complete one round. One-legged skipping can exercise your sense of balance and speed, and is often used in basic training such as skiing courses, fitness and hockey. Sports and health, just like the spirit of marathon, rely on persistent long-term uninterrupted practice to avoid injury and make continuous progress, which is also the only way to keep sports going. Follow the film quickly, find a suitable space or cushion, and start simple and easy-to-learn one-leg training! Author's Brief Introduction Sports Notes Welcome to join our sports! Here are running events, photos, achievements, news, new knowledge ... your sports partner's sports notes.