This set of direct exercises can be done at home in just 20 minutes, HIIT! & ltSpan style="font- 1 Opening and closing jumps not only contribute to rapid and high heart rate, but also help to exercise muscles such as shoulders, arms and legs.
②T-shaped spine stretching, with hands open in parallel, right hand pointing to the left lower ankle and left hand pointing to the right lower ankle for 30 seconds.
3 Turn the upper body to drive the waist, and turn left and right for 30 seconds.
4. Turn your arms forward in circles for * * * 30 seconds.
? Clip art fest & lt span style = "font-1 push-ups1:Put your hands shoulder-width apart on the ground, and tighten your abdominal and gluteal muscles to make your shoulders and legs form a straight line. Step 2: Lower your body until your chest touches the ground, and then return to the starting position. Step 3: Push the arm to the ground hard, so as to let the scapula muscles participate in the action and keep the scapula flush with the ribs. Step 4: Start the bird-dog action now, and prepare the action according to the above two steps, which can not only strengthen the stability of scapula, but also achieve better action effect through the extension of arms and legs. Make 5 on each side and make 3-5 groups.
? Ihaveblog 2 Crab Step 1: Keep your feet shoulder width apart, put your hands under your shoulders, and get ready. Step 2: Raise your hands upward until * * * is parallel to the ground and stay for 3 seconds. Step 3: Stretch back until your feet are straight and stay for 3 seconds. Step 4: Return to the starting position and repeat the action for 30 seconds.
3 Reverse arch stretching step 1: the upper body is straight and then retracted, and the feet are shoulder width apart. The backward distance can make your thighs and calves present a 90-degree right angle. Step 2: Keep your hands straight at the same time. Step 3: Stand up, straighten your right foot forward and touch your right foot with both hands. Step 4: Return to the starting position and change your left foot, 5 times on each side, and do 3-5 groups.
? Womenshealthsa.co.za 4 Bear Walk 1: Put your hands shoulder-width apart on the ground and your knees off the ground. Step 2: Right foot forward, right hand forward at the same time, then left foot forward, left hand forward at the same time. Step 3: Right foot backward, right hand backward at the same time, then left foot backward, left hand backward at the same time. * * Do it for 30 seconds.
? Keyword suggestion 5 crab walking 1: feet are shoulder-width apart, hands are placed under the shoulders, and the body is prepared. Step 2: Step 4: Hands and feet forward, left foot lifted, right hand touched, right foot lifted, left hand touched, twice on each side. Step 3: Step 4: Put your hands and feet back, lift your left foot, touch with your right hand, lift your right foot, touch with your left hand twice on each side, and exchange back and forth for * * * 30 seconds.
6 Squat Jump+Side Bend Step 1: Open your feet slightly wider than your shoulders, prepare a squat posture, jump up with your feet, return to the squat posture, and continue to move for 30 seconds. Step 2: Keep squatting posture, with the upper body bent to the right, the right hand touching the right ankle, the upper body bent to the left, and the left hand touching the left ankle for 30 seconds.
? Semra Madrigal 7 skipping rope imitates skipping rope and jumps up and down for 30 seconds.
8 knee-high skipping steps 1: Start with knee-high running. Step 2: When one foot is lifted, try to bring the rope in and jump by running, and the other foot is like this, jumping for 30 seconds.
9 Stand up and touch your toes Step 1: Open your feet shoulder width Step 2: Lift your left foot 90 degrees, touch your toes with both hands, then change your right foot to 90 degrees, and touch your toes with both hands. Left and right 10 beat, do 3 groups.
? Body Magazine 10 Spider-Man Sidestick Steps 1: Lie on your side, put your left hand on the ground, bend your knees with your left foot, and prepare your right foot to form a straight line. Step 2: Bend your right foot and touch your right elbow for about five times. Step 3: Bend your left foot, touch your left elbow, go back and forth five times, and turn left and right for 30 seconds.
? POPSUGAR 1 1 Toe touching step 1: Lie on your back, keep your feet straight, bend your upper body, and touch your toes with your hands as much as possible. 15 seconds. Step 2: Bend your feet 90 degrees, bend your upper body, and stretch your hands upward as far as possible. 15 seconds.
? Bodybyrobes 12 V Abdominal Roll Training Steps 1: Keep your feet straight off the ground, put your hands at your sides shoulder width, and keep your back straight. Step 2: The inspiratory foot extends to the upper right, and the expiratory foot extends to the upper left, alternating left and right for 30 seconds.
& ltSpan style="font- 1 Back stretching step 1: Lie on the yoga mat and support your palms on both sides of your chest to prepare. Step 2: Help the upper body lift off the ground for 30 seconds with both hands.
? Kristinmcgee 2 Leg stretching step 1: Lie on the yoga mat, stretch your left hand backward, grab your left ankle and hook it forward, and stay for 15 seconds. Step 2: Lie on the yoga mat, stretch your right hand backward, grab your right ankle and hook it forward for 15 seconds.
? Bodybuilding 3 Bow Extension Steps 1: Straighten your left foot backwards, bend your right leg, keep your upper body straight, keep your neck and back in a straight line, and extend your hands upwards for 5 seconds. Step 2: Tilt the upper body backwards until the right leg is straight forward, stay for 5 seconds, then switch to the left and switch left and right for 30 seconds.
? Movenourishbelieve 4 Upper arm stretching step 1: Put the left arm on the right arm, bend the left hand and press the right arm in the body direction, and stay for 15 seconds. Step 2: Put the left arm on the right arm, bend the right hand to press the left arm in the direction of the body, and stay for 15 seconds.
? Highplainsenergy shared the article, the sports planet is really distracted! American police help injured runners finish the half-horse race 20 16- 12-07 Half-horse Marathon Story Road Running Topic It seems natural for the police to help people, but this road running incident in the United States not long ago still makes people feel very comfortable, and the nanny is not necessarily so serious and inaccessible. Last June,165438+1October, a warm scene was staged in the streets of Savannah, an ancient city in southern Georgia, USA. A runner lost his mind in the rock Savannah half marathon. Fortunately, a local policeman immediately went to help him and helped him run the last few hundred meters. Later, the runner also awarded medals to the athletes.
American policeman John Kane helped injured runner Robert McCaughey finish the race. ? Kathy Jones/Michelle Gavin died of pancreatic cancer. However, just one year after this touching story happened, John Kane, the police chief who served the local community for nearly 30 years, died of pancreatic cancer earlier this month. In fact, after the above incident, Kane also decided to become a runner and bought a new pair of running shoes to run. However, the next month, that is, 20 15 12, he was diagnosed with pancreatic cancer. His daughter also raised money for him online, raising a total of $348 15. Unfortunately, this money can only be used for funeral treatment. Now, maybe sheriff Kane can continue to help others in heaven.
? Savannah-Chatham Police Force shared article Zheng Kuangyu's running shoes heel difference is 20 16-05-25 Sports Tribe Zheng Kuangyu column Marathon shoes running dictionary heel difference is called heel difference or offset. The heel difference of running shoes is a relatively new word compared with the past running shoes market. Originally, it was just the concept and conception of running shoes design, but after the best-selling of "Born to Run", this topic was brought up again.
When barefoot running and minimalist shoes were popular in the running market, running research science found three related relationships. First, they found it very painful to run barefoot with their calves. Secondly, this kind of soreness is very reasonable and normal in exercise physiology, because we seldom use it. Finally, barefoot running and minimalist shoes are almost all 0 mm heel difference. Therefore, under the research of sports mechanics and physiology, even Lieberman's research puts forward: "The human body is suitable for running, even barefoot. Therefore, the study of heel tip difference has been carried out.
? Themotivatedrunner They found that the heel difference of many running shoes is very high, especially those that pay more attention to shock absorption and are expensive. The heel difference of those running shoes even exceeds10 mm. Because the human body is born with a defense mechanism for barefoot running, when the running experience is gradually improved, the sensitivity to heel difference will be improved a lot. The higher the heel tip difference, the more different the feeling of landing, especially for women: will wearing flat sandals and high heels give you a completely different feeling?
Through the research of sports science, we finally get two clear-cut conclusions: shoes with high heel tip difference, regardless of shock absorption or not, will affect the runner's landing with heel or middle foot, and rarely use achilles tendon when moving forward. However, the lower the heel tip difference, the runner will be affected when landing from the middle foot to the front foot, and will use a lot of achilles tendon when moving forward. A rare exception is African runners, because even if they wear shoes with very high heel difference, they have already evolved from barefoot running for many years to using achilles tendon. Regardless of the midsole and outsole of the sole cushioning layer, the heel tip difference indicates whether the achilles tendon is activated. On the one hand, the active Achilles tendon will contribute to running forward, on the other hand, the bounce of Achilles tendon also means increasing the active area of joints. At the same time, as the strongest tendon, it also undertakes the task of absorbing the ground reaction force. It means that if you don't use Achilles tendon as the power source of running, you may not run fast enough, and your thighs will be extremely sore after running. Many runners often cramp their calves during running. If they don't get enough exercise, they are likely to find that the heel tip difference is too high when they pick up their shoes. In this case, how do we define how much heel difference is the most appropriate? The American Sports Medicine Association suggests that it is best to choose shoes with a heel tip difference of less than 6 mm In addition, there are different differences according to the heel difference: 0~4 mm, low shock absorption capacity, usually called minimalist shoes, generally used for competition? 4~8 mm, low shock absorption capacity, can be used for strength training and competition at ordinary times? 8~ 12 mm, moderate shock absorption capacity, usually defined as training shoes or running shoes for long-distance use? /kloc-above 0/2mm, high shock-proof jogging shoes.
* The suggestions on the right are suitable for runners and are for reference only. Please consider the actual situation according to your personal needs. Starting from 20 10, the setting of running shoes of many brands is gradually reduced from the original high drop. The only off-road running shoes with little change are off-road shoes. However, this is not absolutely related to shock absorption. For example, hoka one one, which is gaining momentum in recent years, pays attention to high shock-absorbing running shoes. Although they are high shock-absorbing shoes, the heel difference of most of their shoes is below 6 mm However, for beginners, wearing shoes with low heels and poor tips without exercise will lead to achilles tendon pain. Therefore, it is suggested that beginners gradually switch from high-heeled running shoes to low-heeled running shoes or even zero-heeled marathon shoes with the improvement of training time. So when you go to a shoe store to choose shoes in the future, you should not only pay attention to the size, but also pay attention to the heel tip difference. You can think about the difference between the shoes that are most comfortable to wear and the shoes that run best, and confirm the difference between the heel tips of the two pairs of shoes.
/About Zheng Kuangyu/I started to exercise because I lost weight, and I fell in love with running from then on. Experience real beauty through breathing, heartbeat and tired legs. I have studied sports science and running technology for many years, and I am pursuing greater progress every day. At the same time, I am an athlete with epilepsy, so I deeply hope to promote healthy exercise to everyone.
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