Swing arm keeps the balance and coordination of the body during running, which makes the body swing more naturally and more in line with the rhythm of human movement. When swinging your arm, just remember not to leak your hand before and elbow after, and swing naturally with your footsteps.
When running, the swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the body midline. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees. Swing forward slightly inward and backward slightly outward. Stretching action-raising elbow and swinging arm. The arms are in the ready-to-start posture, the elbow joint of the rear swing arm is raised as much as possible, and then the forward swing is relaxed. With the acceleration of the action, it is raised higher and higher.
Landing buffer
If you carefully observe other people's running, you will find that many people touch the ground with the sole of their feet and make a loud noise when they touch the ground. The correct action is to run with your feet on the ground first, and then transition to the whole foot. This is a kind of protection for ankles and knees to prevent periostitis.
Learn to inhale with your teeth.
Breathe through your nose and mouth when running to relieve the pressure on your breathing muscles. Don't be too wide-mouthed It is best to open your mouth slightly and grind your teeth gently 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. Running acceleration should start with adjusting breathing, generally two steps at a time; Take a deep breath when accelerating, lengthen the breathing time, and adjust the pace frequency to three steps, one breath and three steps, and improve the speed by changing the frequency.
Breathing rhythm and pace coordination
When running, people are generally used to freely adjusting their breathing rhythm according to their own needs. In fact, the breathing rhythm should be closely coordinated with the pace. Usually at the beginning of running (the first 400-500M), the breathing rhythm is one breath every three steps and one breath every three steps. If you find it difficult to breathe while maintaining the speed, you need to adjust it to two breaths, one breath every two steps. You need to keep breathing evenly before and after, with the same depth, so that you can feel light when running.
Strengthen expiratory depth
Many people don't pay attention to the depth of breathing when jogging, so when they exercise for a long time, they will have shallow and urgent breathing, resulting in a feeling of chest discomfort 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.
to chin up and chest out
Running is to hold your head high, which is helpful to improve the respiratory and circulatory system of the human body and establish a normal memory state. Keep your head, neck and back in a straight line, keep your eyes straight ahead, and don't look down or glance back and forth, which determines the efficiency of your running. Because your body constantly consumes energy during running, it is easy to get tired. At this time, if you can stand up your spine with your will, it is actually very simple for you to improve your hunchback.
heart rate
Jogging, as a healthy aerobic exercise, should be distinguished from running fast. Generally speaking, the most suitable number of heart rate rhythms for physical exercise is (220- age) ×60%. You can measure the following items correctly while running.