One of the common simple aerobic exercises.

Leg lifting, that is, leg lifting exercise, is one of the more common and simple aerobic exercises.

Generally, it is divided into two types: in-situ high leg lift and high leg lift running.

Action essentials: The standard action is to raise the legs alternately to the level while keeping the upper body straight.

Leg-lifting in situ: leg-lifting action in which the position of the athlete is basically unchanged.

Leg-lifting running: Athletes move forward (quickly) while alternately lifting their legs.

The main function of leg-lifting running is to train leg strength and improve the pedaling ability of lower limb muscles. Long-term practice can strengthen the leg strength, expand the stride, and improve the strength, flexibility and coordination of lower limb joints such as hip, knee and ankle.

Leg-lifting running generally requires more than 3 groups per training, and the running distance is about 30 ~ 50 meters. In-situ leg lifting exercises generally need to be done in more than 5 groups, with more than 50 times in each group.

The purpose of training in-situ leg-lifting running is to strengthen the sprinter's leg-lifting ability and exercise the pace frequency, which also plays a good role in increasing the stride.

The technical essentials of sprint are long stride and high step frequency. If the leg lifting ability is insufficient, it is difficult to meet the technical requirements and run well.

Do five groups of leg lifts every day, each group 100 for one month. When you run, your stride frequency will increase obviously, your stride will also increase, and you will run faster than before.

Squat is a kind of leg muscle exercise, which belongs to aerobic exercise. Aerobic exercise can fully burn (that is, oxidize) the sugar in the body, consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state. It is the main exercise mode of fitness.

Squat in the back

Practitioners squat down to the end behind their hands, and then stand up quickly. Patients with cardiovascular and cerebrovascular diseases are not suitable, and transient cerebral blood supply deficiency is prone to occur.

Squatting is aerobic exercise. It can speed up blood circulation, and dizziness will occur when standing quickly, which is normal. Only athletes will not be too serious because of insufficient blood supply.

Hold your arms above your head and do stretching exercises. You should feel the stretching of abdominal muscles, lean back, touch the soles of your feet with your hands, do squats, and then return to your original standing state. Exercise site: waist and abdomen muscles, thigh muscles. Do 3 ~ 5 groups of squats 20 times in a row.

3 Preventive measures

When doing squats, if the speed is too fast, too many times, or if you use explosive force and rebound force, you will hurt your knees. Some people often combine squatting with running, which actually hurts their knees the most. In order to avoid this kind of injury, you should reduce the number of squats and slow down. Generally 10- 15 groups, 2-3 groups are enough. Running must be separated from squatting, and don't run for a long time. Don't do variable-speed running. It's best to run for 20-30 minutes.

Squat: Bend your legs and keep your eyes on the ceiling. This is to ensure that your torso always falls vertically in the process of squatting, and there will be no wrong action of bending over and pouting. When squatting, the direction of the knee joint should be consistent with the direction of the toes, which should be paid special attention to. Only in this way can the knee joint conform to exercise physiology. Whatever you do in the future, you should pay attention to this. If the direction of the knee joint is different from the toe direction, it will damage the knee joint.

Stand up: keep your eyes on the ceiling, keep your spine straight, and keep your torso upright before you stand up, that is, straighten your legs and lift your body with the strength of your legs. Never bend over and pout, and straighten your legs opportunistically. In this way, the body can stand upright, the leg muscles can stretch and contract best, and the exercise effect is the best.

To put it bluntly, lift heel's action is to raise the heel, which is the main means of stovepipe. In addition, after the exercise of lift heel, it is necessary to do proper lacing exercise to achieve the effect of stovepipe. There are three ways: standing, sitting and riding.

The main point of standing and lifting the heel is to stand on the mat with your forefoot, hold the barbell on your shoulders with both hands, and then lift the heel repeatedly. You can also practice standing on a special high-heeled bracket.

Lift heel's sitting method is also very simple, sitting on a stool, putting barbells or other heavy objects on the front end of thighs with both hands (don't make them slide), stepping on the mat with the forefoot of both feet, and then doing lift heel repeatedly. In addition, the effect is the same when sitting on the lift heel frame which specializes in calf muscles.

It takes two people to lift the heel. The practitioner stands on the mat, with his upper body bent forward and parallel to the ground, and his arms stretched out on the stool or fixture. His companion rode on the back of his hip.

function

All kinds of heel lifting actions are different because of different standing positions, and the exercise parts are also different. The toe inward flexion method focuses on exercising the medial head of gastrocnemius muscle, which can be practiced both inside and outside the ordinary training method.

Lift heel's movements are mainly accomplished by the contraction of gastrocnemius. When lifting the heel, you should feel that the calf muscles are fully contracted, and then slowly descend to the minimum after a pause, so that the calf muscles can be fully extended.

3 attention

All kinds of heel lifting actions are different because of different standing positions, and the exercise parts are also different. But no matter what kind of exercise, don't start with high-intensity training. At the beginning of training, the training intensity should generally be kept at about 5 kg, divided into 3-4 groups, each group 15-20 times, and each group should have a rest 10-30 seconds. After training, stretch for 5- 10 seconds at a time, divided into 3-4 times. Of course, if you want to have beautiful legs, you can't practice them overnight. Exercise is a long-term process. Only by persisting in exercise can we achieve the purpose of exercise.