Healthy running skills
Landing buffer
If you look carefully in your life, you will find that many people run on their feet and make a loud noise when they land. In fact, the real action is when running, the middle foot should land first, and the sole of the foot should not land. This is a kind of protection for ankles and knees to prevent periostitis.
Wave one's arm
Swing arm is to keep the balance and coordination of the body during running, so that the body swings more naturally and conforms to the rhythm of human movement. When swinging your arms, just remember not to put your elbows in front and your hands behind, and swing naturally with your steps.
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. 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.
breathe
Correct breathing is a dozen key points to master when running, because breathing during running is far-reaching and long. Generally, nose suction nozzle is used, and mouth suction nozzle can be used when physical strength drops seriously.
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)? About 60%. You can measure the following items correctly while running.
Head and shoulders
Keep the head and shoulders stable. Keep your head straight forward and your chin slightly retracted, but don't bow your head. When running, relax your drooping shoulders first, then shrug your shoulders as much as possible, stop for a while, restore your original posture, and repeat.
Arms and hands
Hold your hands slightly, bend your arms about 90 degrees, and naturally swing back and forth. Be careful not to put your elbows on your forearms and your hands on your back arms.
leg
When running, you can choose to use your thighs to drive your calves. Your knees must be pointed at your toes, lifted to a reasonable height, then put them down and repeat.
Bilegged
Relax your feet and don't tighten your toes. When your feet are raised to 10 cm above the ground, you can put them down and repeat. Don't use too much force on the forefoot when the sole hits the ground, so as not to cause muscular calf.
The benefits of running
1 eye
People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.
2. Neck, shoulders and spine
People who often sit in front of the computer have more or less problems with their cervical vertebrae and shoulders. Correct running posture requires straight and relaxed back, and long-term persistence will greatly improve the discomfort of cervical spine and shoulders.
3. Heart
Sticking to running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.
4. Blood
With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
5. Lung and respiratory system
Long-term long-distance running exercise can strengthen lung function and increase vital capacity? Regular long-term running can develop the respiratory muscles of the lungs, increase the ventilation volume every time and enhance the lung function.
6. Liver
Running to eliminate fatty liver has been verified by many runners and is very effective.
7. Abdomen
A flat abdomen or obvious abdominal muscle groove is the dream of many people. Many fitness instructors' suggestions and exercises such as abdominal ripper that are widely circulated on the Internet can help you make your abdominal muscles stronger, but you still need aerobic exercise such as running to get rid of the thick fat package outside your abdominal muscles. Of course, we should stick to it, because belly is the most cunning, and if we relax a little, we will fight back.
8. Waist and hips
The change of running on the body is first reflected in this position. Many runners have had this experience. After running for a while, they didn't lose weight obviously, but their bodies improved obviously, especially their waistlines became more beautiful.
Stretching after running
1, stretching the calf
When running, the calf has to bear a lot of pressure, so it is very beneficial to relax the calf muscles by carrying out the necessary stretching exercise after running.
(1) two arms apart, according to the wall. Legs apart, front and back, front legs bent, rear legs straight, feet straight forward, feet on the ground, feel calf muscle stretching, hold 15-30 seconds, and change legs.
Hold the wall with both hands, keep your hind feet on the ground, straighten your legs, and feel the feeling of calf stretching. Repeat for 20 seconds.
(3) Bend down and support your body with one arm and one leg (straighten up and touch the ground with your toes). The other leg bends in front of you, relax. Your body is focused on the toes that support your feet, and the heels are forced backwards and downwards. At this time, you will feel the muscles in the back of your calf tighten, keep tense, hold on for ten seconds, and then continue to repeat this action with your other leg.
Step 2 stretch the ligament
Rope muscle, that is, hamstring muscle, extends from pelvis to calf at the back of thigh, which is easy to be injured, so it is also important to stretch the muscles after leg.
① Cross your legs, put your feet together, bend over and straighten your knees. Try touching your feet with your hands or sticking your body on your legs, and hold for 15-30 seconds to change your legs.
(2) Keep your chest close to your knees, and don't bend your knees. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times.
(3) Pull up the stretched left leg slowly, and try not to bend the knee, so that the muscles of the hip and thigh will be tight, and stop stretching until the thigh is at right angles to the body, take a deep breath twice, and slowly return to the initial action.
Step 3 stretch gluteal muscles
During running, part of the strength of leg lifting comes from the strength of hip flexors, so these muscles also need to be stretched well after running.
(1) Legs apart, one in front of the other. Point your feet forward, keep your body upright, press your hands against your thighs, and move your hips forward until you feel stretched in front of your hips and above your thighs on your hind legs. Hold 15-30 seconds and switch legs.
② Hands backward and hips slowly slide forward for 20 seconds.
③ Put your hands behind your head, press your knees and hips to one side, hold for 20 seconds, and repeat in another direction.
Step 4 stretch your knees
① Press your knees down with your hands for 20 seconds.
② Right hand support, twist the left elbow to the right knee, feel the feeling of stretching the outside of the right leg, and feel the feeling of stretching the muscles of the left waist. Repeat for 20 seconds.
(3) Stand up straight, with your feet shoulder-width apart, with your toes pointing outward in the direction of your legs. Don't bend your feet, bend your body downward, and touch your toes, feet and feet with your hands.
(4) Feet left and right, one leg is bent, the other leg is straight, and the body vibrates to the straight leg side. Alternate left and right legs during practice.
Step 5 stretch your abdomen
Sit down, bend your knees, put your feet in front of your body, keep your feet as close to your groin as possible, and keep your feet as close to the ground as possible for 15-30 seconds. If you can do this easily, lean forward as far as possible (be careful not to overdo it) and hold 15-30 seconds.
Step 6 stretch your upper arms
When you run, your upper body is also moving, so stretch your arms. Extend the left arm to the right side of the body, press the elbow joint of the left arm with the right hand to make it as close as possible to the right shoulder, hold it for 15-30 seconds, and change the arm.
Step 7 stretch your thighs
The muscles in the front of the thigh also need to be stretched.
① Stand up straight, raise your left foot and put it behind you, grab it with your left hand, keep your knees together as close as possible, and slowly pull your left foot to your hip with your left hand until the quadriceps feels stretched, and hold it for 15-30 seconds, then change your legs.
② Sit on your knees with your feet facing each other, hold your feet with your hands and lean forward.
(3) Put your hands in front of the ground, separate your legs into a straight line, and lie prone or sideways.
(4) sit on the ground, straighten the leg to reach in front of you and bend the other leg. The outside of the whole leg clings to the ground and forms a triangle with the straight leg. Keep your back straight, bend forward as far as possible from the crotch, grab the toes of the straight legs with both hands, hold this position for 20 seconds, and then relax. Personal flexibility is different, it is normal not to touch your toes, just try your best.
⑤ Sitting posture, feet and soles together, knees propped outward as close as possible to the ground, both ankles supported by both hands, keep this posture, count 10, relax, and then repeat for 3 times.
⑥ Sitting posture, keep your feet straight and open in front of you, keep your back and knees straight, bend forward from your crotch, grab your ankles from the inside of your legs with your hands, keep this posture, feel the inner thighs tighten and relax, and then repeat.
Step 8 stretch your shoulders
① Lie on your back, lift one leg, grab one end of your thigh near your knee, and pull it towards your chest. Keep the other leg straight and close to the ground, and keep your head on the ground. Hold the posture, count 10, repeat 3 times, and switch legs.
② Grab the elbow of the opposite arm from the outside and the back with one hand, pull it to the opposite side of the grabbed arm, keep the posture number of 10, repeat it for 3 times, and then stretch the other shoulder.
③ Hold your hands and fingers crossed on the top of your head, palms up, arms up and backward, and hold for 15 seconds.
④ Straighten one arm upwards, then bend the forearm to the back of the head, relax, grab its elbow from the back of the head with the other hand, and slowly pull it to the opposite side. 15 seconds.
Who has seen the skills of healthy running?
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5. How to improve the running speed efficiently?