If you want to run faster and stronger, first, slowly increase the amount of training, close to or even exceed the distance of 10000 meters, and second, increase your physical fitness, such as the exercise of waist, abdomen and back muscles. It may be that there is something wrong with the running posture. Pay attention to opening your arms and kicking well. It may also be that I don't practice much at ordinary times and I can't adapt to it in a short time. Don't give up, it will get better after a while. Pay attention to relax after running, swing your legs, and don't make your muscles stiff. Our school also has such a running system between classes, which most people can adapt to. Generally, the corresponding muscles are rubbed or warmed first, and then different muscles are massaged in an appropriate way. Let me post one for you to see.
Basic skills of massage
Massage therapy, there are roughly the following two kinds:
One is active massage, also called self-massage, which is a health care method of self-massage. The other is passive massage, which is a medical method used by doctors to patients, that is, massage therapy mentioned in this paper. Massage techniques are not consistent, but in summary, we can choose the following eight commonly used techniques: pressing, kneading, pushing, holding, pinching, trembling and beating. We should know that the above eight technologies are not used in isolation, but often cooperate with each other.
(1) Pressing method: The appropriate parts of the patient's body are pressed together rhythmically with fingertips or fingers, which is called pressing method. Usually used, there are one-handed pressing method and two-handed pressing method.
Clinically, one-handed or two-handed compression is generally used under the ribs or abdomen. One-handed pressing can also be used in areas with rich back muscles. That is, the left hand is down and the right hand is gently pressed on the back of the left finger; You can also put your right hand down and your left hand on the back of your right finger.
(2) Touch: Touch means touch. Massage with fingers or palms on appropriate parts of the patient's body is called massage. Moxibustion is often combined with massage, including one-handed massage for upper limbs and shoulders and two-handed massage for chest.
(3) Push method: Push hard in front to call push method. There are two methods commonly used in clinic: one-handed massage and two-handed massage. Because thrust and friction cannot be separated, thrust already contains friction, so thrust and friction are often used together. Like two muscular arms and legs, push more and rub more. The posture we look at is to hold the arm muscles with thumb and forefinger, and we use one-handed massage in tuina.
Can I rub my fingers? Yes, you can. However, the finger area is too small. In operation, we usually hold the patient's wrist with the left hand, hold one finger of the patient with the right thumb and massage it, or massage the patient's finger with the right thumb only. Massage techniques for children handed down from Chinese medicine are actually massage techniques.
There are many ways to push and knead. Put your hands together so that your thumb is on your thumb, your index finger is on your index finger, and push your hands forward together. This method is called hands-focused massage, and it is the most successful massage method.
(4) Grip method: Pick up the skin of the appropriate part with your hands and use a little force, which is called grip method.
Clinically, there are single manipulations in legs or muscle-rich places (Figure 7). If the patient suddenly feels stuffy due to emotional tension and anger, and his chest is blocked, and there is a situation similar to fainting, you can grab the muscle with one hand at the place where the shoulder and back are connected above the clavicle, put it down, put it down and grab it again, twice a second, do it for 20 times, take a break, and then do it for 20 times to make the chest smooth and the breath gradually harmonious.
(5) Kneading method: The doctor rubs the patient's skin with his hand and rotates it slightly, which is called kneading method. Kneading methods are divided into one-handed kneading and two-handed kneading. Small areas such as temples can be rubbed with your fingers, and large areas of your back can be rubbed with your palms. There is no one-hand pressure kneading method, such as kneading the calf, pressing the left hand on the abdomen of the patient's leg and pressing the right hand on the back of the left hand for one-hand pressure kneading.
On the muscular calf, you can use the following two-handed kneading method. The kneading method has the functions of removing blood stasis and stagnation and harmonizing blood circulation. For local pain points, kneading method is very suitable.
(6) Pinch method: Pinch the skin and muscles from the bone surface with your fingers at an appropriate position, which is called pinch method.
There are some similarities between kneading and grasping, but grasping requires the full efforts of both hands, and kneading focuses on fingers. Hold it tighter and pinch it lighter. Kneading is a basic technique commonly used in massage, which is often combined with kneading.
Kneading actually includes the squeezing action of fingertips. Because muscles are slightly squeezed, kneading can strengthen the activity of skin and tendons and improve blood and lymphatic circulation. Gently kneading can dispel wind and cold, remove blood stasis and deeply knead, and can treat muscle and joint pain caused by wind, cold and dampness in and around tendons and joints.
Commonly used are one-handed kneading and two-handed kneading forward.
(7) Trembling: It is a massage technique of vibration and jitter. Be quick, short and even. It is required to vibrate about 10 times per second, that is, it is appropriate to reach about 600 times per minute.
Trembling is inseparable from "moving", so it is also called trembling.
When the thumb is placed vertically on the patient's pain point, the whole wrist vibrates violently, which drives the thumb to vibrate, which is called single finger vibration method. Vibrating with thumb and forefinger, or forefinger and middle finger, with wrist force is called double finger vibration.
(8) Play: Play is also called tapping. Clinically, it is often performed after massage surgery. Of course, if necessary, it can also be used alone.
Play with your hands accurately, softly and flexibly. Proper manipulation can give patients a sense of relaxation, otherwise it will not work.
Play mainly with both hands. Commonly used techniques include side cutting palm, flat palm, horizontal fist and vertical fist.
Side palm cutting method: two palms stand sideways, thumb up, little finger down, between fingers, one centimeter apart. When the palm falls, the fingers are closed, and when the hands are raised, they are slightly separated, falling together and alternating hands.
Flat palm slapping method: put two palms flat on the muscles, first one and then beat rhythmically.
The punching method of horizontal fist: clench the fist with both hands, the back of the hand facing up and the thumb facing each other. When making a fist, you should relax and be lively, leaving a small gap between your fingers and your palms. Two fists alternately cross. This method is often used in muscular parts, such as waist, legs and shoulders.
Vertical fist tapping method: make a fist with both hands in an upright position, with the thumb up and the little finger down, and the two fists are opposite. Fist-making should also be relaxed and lively, and there should be a gap between fingers and palms. This method is often used on the back and waist.
The above four styles of play are mainly used in muscular places, such as neck, shoulders, back, waist, thighs and calves. The intensity of knocking should be light before heavy, and then from heavy to light. Of course, the so-called weight here does not mean the use of extremely heavy power, but rather a relatively slight rigidity. In short, it is good to make patients feel comfortable. In terms of playback speed, it is generally slow first and then fast. When it is slow, it is twice a second, and when it is fast, it gradually increases to six or eight times.
Remember, no matter which way you play, you can't make great efforts at first. You should be both rigid and flexible, and then gradually become stronger. When the palm falls, it should be strong and elastic to make the patient feel comfortable. The tapping time is usually 1 ~ 2 minutes or 3 minutes. In rare cases, according to the illness, extend some time or shorten some time. This technique can also be carried out after the massage, or mixed with massage techniques. After running, taking a bath with warm water can relax the muscles of the body well, and then drink a glass of milk to supplement the nutrients needed by the body every day. The most important thing is to go to bed early. When you are refreshed, your body will recover quickly. It is best to go to bed at nine o'clock on time. If you don't get better after four or five days, you have to go to the hospital for examination and be careful in everything. Taking good care of your kidneys is very helpful to your energy. In addition, there is calcium deficiency. Maybe you should add more calcium. Sometimes, when you feel that the road is too long, or you already know how long you have to run, you will feel a little nervous. Don't worry. As long as you are nervous, you will always be "afraid" after intense activities. This is what you said.
It doesn't matter. The best treatment is to divert your attention. Don't think about that thing, think about something else, or imagine yourself running faster than others. This can also play a therapeutic role.
The above methods cannot be practiced in one day. Don't lose heart, believe in yourself!