The meat is stretched, which is inefficient, causing the foot to land in front of the knee, thus producing a braking effect. You will feel as if the ground is heavy, and your feet touch the ground in front of your knees.

2. wasting physical strength. Too much up-and-down exercise wastes physical strength. The biggest reason is that the knee lift is too high or the stride is too small. You will feel as if you are running in the same place instead of running forward, so you may have problems with tight calves or injuries. Crossing the swing arm in front of the trunk to hinder the forward movement is another example of wasting physical strength.

3. The pressure inside the arch is too high, which makes the muscles supporting the arch bear extra pressure, and then pulls the muscles attached to the inside of the tibia. So the knees are pronated and become nervous. Gluteal muscles are in an inefficient state due to knee pronation, resulting in hip flexion, back tension and pelvic inclination.

4. Sit on your hips. This posture is that the pelvis leans forward and the hips retract, which will reduce the strength of the hamstring and gluteal muscles. This is usually caused by weak key muscles, poor pelvic adjustment and tense hip flexors, but fatigue during running can also lead to this posture. This may lead to many back and hip diseases.

5. The soles of the feet are too everted. The sole of the foot is not too pronated, but it is not pronated enough and stays at the outer edge. This weakens the ability of the sole to absorb the impact force and increases the risk of stress fracture.

6. The driving force of hip joint is insufficient, and relying too much on quadriceps femoris (anterior thigh muscle) and gluteus flexor muscle instead of hamstring (posterior thigh muscle) and buttocks will reduce the stride distance and weaken the stride strength. Try to swing back and forth.

7. Hip sinking, improper foot landing method, may lead to lower back and leg lateral diseases.

Running posture

1. Don't lower your head, raise your head, and keep your eyes on the front, so as not to hurt the cervical vertebra.

2. When running uphill, it will be easier to reduce the pace.

3. The landing feet should be light, and the overweight "waste" will increase the burden on the bones; When your feet touch the ground, your knees should bend slightly.

4. The back should be kept straight and relaxed. Lean forward because of poor stability and strength. At this time, try to straighten out and exercise your muscles.

Don't twist your hips and waist too much, which will increase the chance of injury.

6. Bend your arms about 90 degrees. When running, you should "open your arms" and let your arms spread out as far as possible.

7. When running, relax your hands naturally, don't hold your fists too tightly, or spread your palms inward.

8. Keep your shoulders relaxed, otherwise you will bend over, get tired more easily, and your neck will become stiff more easily.

Running pays attention to scientific fitness and gets twice the result with half the effort.

A seemingly ordinary most basic exercise, in fact, there is a lot of science in it. If you don't pay attention to exercise at ordinary times, it is easy to cause sports injuries, even if your physical strength has been exhausted, there is no fitness effect. Running and teaching science can get twice the result with half the effort. Some people think that no one can run. Just put on sportswear and a pair of elastic sneakers.

A seemingly ordinary most basic exercise, in fact, there is a lot of science in it. If you don't pay attention to exercise at ordinary times, it is easy to cause sports injuries, even if your physical strength has been exhausted, there is no fitness effect.

Bow your head when running: Some people are willing to bow their heads when running. This posture is not correct. Keep your head and shoulders stable while running, and try to keep your head forward. Don't bow your head unless the road is rough. Keep your eyes on the front, don't nest your chest, open your chest.

Arm swing: some people swing their arms a lot when running, which seems to exercise their arms, but the posture of swinging their arms a lot is not correct. The correct way is to move left and right not to exceed the midline of the body, relax your arms and elbow about 90 degrees.

Keep your upper body straight: Some people keep their upper body straight when running on the treadmill. This is actually wrong. When running, keep your waist upright naturally, but not too straight, and keep your body leaning forward. Leaning forward can reduce the burden of knee joint, reduce sports injury and maintain high motivation.

Big strides: Some people run with great strides, and their calves stretch very far. This is also wrong. Because, if the pace is too big, you will follow the ground with your feet, which will damage your bones and joints. The correct way is to land with your feet, which can play a buffering role and will not damage the bones.

How to adjust breathing when running?

Everyone may have had this experience when running. Breathing is not well regulated, you will be panting after running for a few steps, and then you will be a little breathless after running for a few steps with your teeth clenched. Although running is a popular fitness method for many people, the above discomfort often makes people back down. Actually, running is not difficult. As long as you master the correct breathing method, you will naturally feel less tired. So, how do you adjust your breathing when running?

There are two ways to breathe when running: one is to breathe only through the nose, and the other is to breathe with the nose and mouth. If you want to run comfortably, it is most important to distinguish the stage and speed of running. At the beginning of running, or when the speed is slow, the oxygen demand is small, and only breathing through the nose can meet the oxygen demand. If the temperature is low or you run against the wind, you should use your nose to breathe, so that the gas entering your lungs can be heated and humidified by nasal hair and nasal mucosa, and avoid diseases such as cough, tracheitis, abdominal pain (people often say) and stomach cold caused by inhaling dust and bacteria. When running for a long time or at a high speed, it is difficult for nasal breathing to meet the body's need for oxygen. If you only breathe through the nose, it is easy to make the respiratory muscles tired. At this time, open your mouth to cooperate with breathing and relieve the pressure on the respiratory muscles. Of course, it is not good to open your mouth completely. It is best to open your mouth slightly, grind your teeth gently, roll up the tip of your tongue, and gently press your palate to let air in and out through your teeth. Pay attention to even and rhythmic breathing, exhale short and forcefully, inhale slowly and evenly, and the depth is appropriate.

When running with the rhythm of breathing and pace, people are generally used to freely adjusting the rhythm of breathing according to their own needs. In fact, the rhythm of breathing should be closely coordinated with the pace. Usually, the breathing rhythm of jogging is to breathe every 2 ~ 3 steps and inhale every 2 ~ 3 steps, so as to keep breathing evenly and at the same depth, so that you will feel very light when running. With the increase of distance, the fatigue of the body is gradually obvious. At this time, it is necessary to slow down or stop for two steps to adjust the breathing rhythm.

Many people don't pay attention to the depth of breathing when running, so they will have shortness of breath after long-term exercise, which will lead to chest tightness and difficulty breathing. Although some people pay attention to deep inhalation, they often ignore the depth of exhalation. In fact, when running for a long time, only by appropriately increasing the depth of exhalation can we meet the body's demand for oxygen to the maximum extent. When the depth is enhanced, more waste gas can be discharged, and the negative pressure in the lungs can be increased, so that the inhalation is more labor-saving and the inhalation volume can be increased.

Just get up at about 6 o'clock every morning, and get up earlier in summer! Medium speed, just run comfortably! After running for half an hour, you can go back to rest for half an hour, have breakfast around 7 o'clock and get ready for work! You will feel very energetic on such a day! I also like running. I hope to communicate with you in the future! You can do some simple exercise indoors in rainy days.

Running and fitness, good morning or good evening?

"Theoretically, at dusk, the oxygen concentration in the atmosphere is the highest, people feel the most sensitive, have the strongest coordination ability, exert their physical strength and have the strongest adaptability. At this time, blood pressure and heart rate are low and stable, which is indeed a good time for exercise." Experts say, however, this does not mean that the rest of the day is not suitable for exercise.

Different people have obvious individual differences, cardiopulmonary function and physical condition are different, so their exercise time, exercise frequency and exercise mode should be different. It should be said that the best time for exercise is not absolute, and there must be some differences between people. If there are conditions, experts suggest that it is best to consult a doctor according to the health check-up list and your own schedule and diet.

In addition, for office workers in the city, some work overtime at dusk and some rush home. It is very unrealistic for them to squeeze out an hour of exercise every day when they are busy.

In fact, for the vast majority of people with normal constitution, as long as they avoid half an hour before meals, one hour after meals and one hour before going to bed, they can do physical exercise at any other time. If you have formed the habit of doing morning exercises, persistence will certainly benefit you a lot. There is no need to change it to evening exercises.

There is a simple way to measure whether the exercise time is enough and whether the exercise mode suits you: if you are full of energy, have a good appetite and sleep quality after a period of exercise, get up early to take your pulse, and your heart rate per minute is similar or slower than before, then congratulations, which shows that your current exercise amount and exercise mode are very suitable; On the other hand, if you often feel sleepy and have a bad sleep after a period of exercise, get up early to take your pulse, and the number of heartbeats per minute is 6 times more than before, which indicates that you are overworked and should be adjusted under the guidance of a doctor.

In addition, the amount of exercise should not be the same. For example, running, the initial time is shorter and the speed is slower. After the body adapts for a period of time, it will gradually extend the running time and make the speed faster.

Passive sports are more likely to cause sports injuries.

Experts remind that it is better to teach people to fish than to teach people to fish. To some extent, it is more important to cultivate middle school students' interest in sports and exercise their abilities in sports. It is found that active exercise is much better than passive exercise. When people take the initiative to exercise, they feel happy, the endocrine system works better, and they concentrate during exercise and are not easy to get hurt. In passive exercise, you are full of resentment, emotional and physical discord, and poor muscle coordination, which is more likely to lead to sports injuries.

6-8 am is suitable for exercise.

There are differences in physical conditions between boys and girls, so exercise should not be the same. After collective exercise in the morning, the arrangement in the evening should reflect the characteristics and differences. Boys are strong and can do weightlifting, dumbbells, basketball, football and so on. Girls have good physical flexibility and can arrange gymnastics, aerobics, cycling, swimming and so on.

Generally speaking, the suitable exercise time is 6: 00 am to 8: 00 am, 5: 00 pm to 6: 00 pm, and you can have dinner after half an hour of exercise. It is not absolute to exercise for half an hour in the morning and evening. It is best to adjust according to the season. Summer morning is the coolest time of the day, and the exercise time can be longer. It is too hot at night, so the exercise time can be shorter. In winter, on the other hand, the exercise time can be shortened appropriately in the morning and the deficiency can be made up at night. In addition, it is too hot in summer, so indoor sports such as swimming can be arranged more.

It should be reminded that exercise is not necessarily healthy. For primary and secondary school students, we should keep 9 ~ 10 hours of sleep every day. If you get up early in pursuit of sports effect, it will be harmful to your health. Adequate sleep, balanced nutrition and proper exercise can only bring people health if they are closely combined. In addition, before exercising in the morning, you must eat some liquid foods such as milk and drinks to avoid going into battle on an empty stomach. Eat well at noon and don't eat fast food easily.

Pay attention to the "four taboos" when exercising.

Experts pointed out that in some cases, you must be prepared before exercise, and you should cancel the scheduled exercise plan when you encounter foggy or cloudy weather. Pay attention to the following points when exercising:

Don't do warm-up exercises. Doing some simple physical exercises before physical exercise is conducive to safe and effective exercise. Because in the cold winter, due to the cold stimulation, the elasticity and ductility of muscles and ligaments are obviously reduced, and the flexibility of the whole body joints is much worse than that in summer and autumn. If you don't do warm-up exercise before exercise, it is easy to cause muscle ligament strain or joint sprain, which makes the exercise unable to proceed normally.

Second, avoid exercising in foggy days. Fog is composed of countless tiny water droplets, which contain a lot of harmful substances such as dust and pathogenic microorganisms. If you exercise in foggy days, due to the increase of breathing volume, you will inevitably inhale more toxic substances, which will affect the supply of oxygen, thus causing chest tightness, dyspnea and other symptoms, and in severe cases, rhinitis, pneumonia, tracheitis, conjunctivitis and other diseases will occur.

Third, don't breathe through your mouth. Whether you are exercising or at ordinary times, you should get into the habit of breathing through your nose. Because there is a lot of hair in the nostrils, it can filter the air and protect the trachea and lungs from dust and germs.

Four bogey do not pay attention to keep warm. Don't neglect to keep warm during exercise, otherwise it will cause a cold. When the weather is cold, you can gradually reduce your clothes after your body is hot. You don't have to take off your clothes immediately when you start exercising, and don't take off your clothes when you sweat, otherwise you will catch a cold easily.

How to protect your feet in morning exercise and fitness running?

(1) Try to choose a soft venue for morning exercise and fitness running. It is best to practice running on the track of the sports ground instead of running on the hard ground.

(2) Don't wear hard shoes when running. Try to wear shoes with soft soles and thick soles, preferably sports shoes and rubber shoes. You can wear cloth shoes when you don't have rubber shoes, but don't wear hard shoes and plastic shoes.

(3) Running posture should be scientific and reasonable. We should avoid the heel landing first, use the forefoot to land first, and give full play to the elasticity of the arch, which is beneficial to cushioning and reducing the resistance when landing. The rear pedal of the leg should be stretched. When your feet touch the ground, you should make good use of the cushioning force, not too hard, so that when you run, people feel that your feet are light and elastic, and you can also reduce the burden on your feet, which can last and avoid pain.

(4) When running, the shoelaces should not be tied too tightly, otherwise it will hinder the blood circulation of the feet. Soaking feet with hot water often, at least after running in the morning and before going to bed every night, can reduce the viscosity of lower limb foot muscles, enhance the elasticity and extensibility of joint ligaments, and prevent pain, which is beneficial to morning exercise the next morning.

(5) Before and after participating in the morning exercise fitness run, warm-up and finishing activities should be done well, especially the muscles, tendons and ligaments of hip joint, knee joint, ankle joint and lower limbs should be fully active before participating in the morning exercise fitness run. These are also very important for protecting feet.