Keep your body upright and relaxed.
Shoulders are extended backward, arms are lowered, and toes land naturally. (Even when accelerating or running intermittently, these movements cannot be deformed! (2) Accelerated running: slightly raise your legs and arms to keep your body upright and relaxed. 3 sprint: knees and arms are raised.
2. Don't lean forward when running, and don't hold your head high and lean back when accelerating, which will cause neck and back problems in your running career. Head benchmark, relax facial muscles, which will save a lot of physical strength.
3. Hip benchmark action Hip benchmark: Keep it directly below the body (don't let the hips deform and pout, lean forward, which will cause backache, reduce running efficiency, make the knees not easy to lift, and feel difficult to breathe). Tip: Strengthening your abdominal muscles and lower back muscles in the gym will greatly help your hip benchmark.
4. Explosive power training of straight leg jump: straight leg jump: keep your legs straight, keep your feet straight, stride as far as possible, and walk as far as possible between two steps. Cross-legged jump: keep your legs straight, your feet on the ground, keep your feet straight, and push your calves as far as possible.
With the gradual mastery of this movement, you can try to control your body and avoid jumping up and down greatly. Cross-legged jump: the forefoot is pushed to the ground, and the calf is as hard as possible. Your feet catch the ground and fly. Like jumping, there is a certain air stay time between each step, not the pursuit of height, but the pursuit of the distance between two steps. These two exercises can activate our hamstring tendons.
5, high leg lifting training slow high leg lifting: hands swing around the waist, the footsteps should be light, the arms should be put down, just swing around the waist, hands swing through the positions of the belts on both sides, feet naturally bend, grab the ground, and land straight.
Medium-speed high leg lift: slightly higher than slow leg lift (hand+foot). Leg lift training: three-step leg lift (higher than medium speed) during running. Head, make sure that the head is directly above the shoulders and the facial muscles are relaxed. Hips, make sure your hips are directly under your body.
6, sprint sprint: run out at full speed, raise your hand and feel it with your heart.
7, short-distance intermittent running short-distance intermittent running, the rest time is half of the running time. Run for 2 minutes and go all out. Slow down, stop and rest 1 min; Run for 2 minutes and rest 1 minute. Repeat 400 meters or 800 meters.
8. Long-distance intermittent running Long-distance intermittent running: 6 1.6 km has a 2-minute rest, and 3/4.8 km has a 3-minute rest. Find a marker to show the starting point and the ending point.
9. Rhythmic running starts with short-distance interval running (30 minutes or 9.6 kilometers), and then increases the amount on this basis, which can enhance physical fitness.
The best time to grasp fun run is that fun run should start one hour after dinner, usually around 9 o'clock. The best time for exercise is 30 minutes to 60 minutes. Too short to burn fat. If the time is too long, it will be too tired and affect sleep. It is best to do the initial exercise step by step, starting from 20 minutes to 30 minutes, and gradually increasing the time later.