What's the use of swinging your arm? Running swing arm can keep our body balanced and drive the pace of running.
Influence of Swing Arm on Sprint
In the 100-meter race of track and field, we can see that many athletes not only have strong leg muscles, but also have obvious muscle lines of upper limbs. Many people will inevitably have doubts about this. Do they just want to make their bodies look better? In fact, in order to improve running efficiency, these professional sprinters will do special training for upper limb strength. In the sprint competition, the competition is speed and explosiveness. The frequency of running swing arm is proportional to the step frequency. The faster the swing arm swings, the faster the step frequency that can be driven. Therefore, it is a compulsory course to improve speed and strengthen upper limb strength.
Influence of swing arm on long-distance running
Long-distance running ultimately needs energy storage and efficient running techniques. In order to save more physical reserves, many professional runners will run with very small swing arms to avoid unnecessary energy consumption. Previously, an American researcher had tried four different swing arm postures. The normal swing arm movement saves 3%, 9% and 13% more physical energy consumption than the three methods of holding the chest behind the hand and holding the head with both hands, respectively. It can be seen that the swing arm is very important for both sprinters and long-distance runners.
The essentials of running swing arm 1, swing back and forth with the shoulder joint as the axis, swing forward at an angle of 90 degrees between the big arm and the small arm, and the hand is flat with the shoulder; The included angle between the big arm and the small arm swinging backwards is about 135 degrees.
2. Don't hold your hand tightly. Fingers are semi-clenched or stretched naturally. Half-clenched fist, swinging back and forth. When moving forward, the height of the center of the fist is flush with the eyes and along the center line of the body.
3. The elbow flexion angle decreases when swinging forward, and increases when swinging backward. Swing arm movements should be natural and powerful, with the front swing slightly exceeding the lower jaw and the rear swing slightly. Slightly outward, without shrugging, the horizontal axis running through the shoulder joint should make both arms run around the spine at the same time, that is, when both arms swing forward, the shoulder on the same side also moves forward and the shoulder on the other side runs backward.
4. The shoulders are bent, the elbows are half clenched, and the front does not exceed the forehead midline. After that? Elbow slightly outward, behind the big arm? Keep your shoulders flat, swing your arms back and forth to relax your shoulders and keep the rhythm close to your sides.
The correct way to swing your arm in running is 1. Take a deep breath first and let your chest open, so that your upper body can be straight, and you can generate more power when you run forward, and you can run effortlessly. When running, you should hold your chest and blow your head, face straight ahead, look far away, stretch your chin forward as far as possible, and don't fold it up, which will make your upper body naturally straight.
2. When running, your arms naturally bend your elbows, put them on both sides of your body to relax, your ring finger and little finger naturally bend, and your thumb, forefinger and middle finger naturally open, so you don't need to swing your arms deliberately.
3. Stop running, stand up straight, spread your feet slightly, tighten your hip muscles, stretch your arms forward, close your palms and cross your fingers, then lift your arms, palm up, stretch your arms in the sky, raise your head, stand your toes vertically, lift your whole body, and then continue running, which will make it easier for you to start running.