Running posture
1, head and shoulders
The essentials of running-keep your head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest. Strength stretch-shrug. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.
2. Arms and hands
Essentials of running action-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 midline of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees. Swing forward slightly inward and backward slightly outward.
Strength stretching-elbow lifting and swing 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.
3. Trunk and buttocks
Running essentials-keep upright from the neck to the abdomen, instead of leaning forward (unless accelerating or uphill) or leaning back, which is beneficial to breathing, balance and stride. Don't shake your torso from side to side or fluctuate too much. Actively send your hips when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running. Strength stretching-lunge leg press. Separate your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time.
4, waist
The essentials of running action-keep your waist naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing.
Dynamic stretching-flexion and extension. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, and keep it for a while before recovering.
5, thighs and knees
The essentials of running action-thighs and knees push forward, not up. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive. Dynamic stretching-front bow. Stand with your feet as wide as your hips. Put your hands behind your head. Bend forward from the hips. Keep your back straight until your biceps feel tense.
6, calf and achilles tendon
The essentials of running action-the foot should fall about a foot in front of the body, close to the center line. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. At the same time, we should pay attention to the cushioning of calf muscles and achilles tendon when landing, and the calf should actively scrape the ground backwards when landing, so that the body can actively move forward. In addition, the calf should swing forward, and the foot should move forward as far as possible, and it can't be everted or everted, otherwise it will easily damage the knee joint and ankle joint. You can check your footprints when running on the beach for reference.
Dynamic stretching-supporting heel lifting. Stand facing the wall for about 1 m, stretch your arms forward shoulder width, and hold the wall with both hands. Raise your heel and then put it down. Feel your calf and achilles tendon tense.
7. Heels and toes
Essentials of running action-If the stride is too large and the calf stretches too far forward, it will follow the ground with its feet, resulting in braking reaction, which is very harmful to bones and joints. When landing correctly, land with the middle of the sole of your foot, so that the impact force can quickly spread to the whole sole.
Strength stretching-sit down and stretch your ankles. Kneel on the ground, keep your hips close to your heels and keep your upper body upright. Slowly press down on the ankle until the extensor digitorum and forefoot feel enough tension. Then lift your hips. Repeat. The movements should be rhythmic and slow.
The best time to lose weight by running: morning and evening.
The fresh air in the morning is very beneficial to running. Facing the warm sunshine, running slowly can refresh your mind and make people feel happy. Morning can help you improve your body's metabolism, but it is not suitable for people with respiratory diseases because of the high humidity and many particles attached to the air. Running at night to lose weight, running before eating is also good, the temperature is moderate, running does not produce a hot feeling, which is very helpful for controlling dinner.
Extended data
1, drink a glass of water before running.
When you start running, drink a glass of water first, which can replenish the water emitted by your body during running, and you can also eat 1 banana. Increase gastrointestinal peristalsis and relieve constipation after running. You need to replenish water before running to lose weight to prevent dehydration during running.
When you are tired of running, stop and walk.
Running to lose weight should be gradual. Don't do strenuous exercise at first, take your time. Run twice a week for 10- 15 minutes each time. After proficiency, I will gradually increase the amount and intensity of running. For example, if you run for more than 20 minutes three times a week, the weight loss effect will be better.
3. Disease prevention
Regular running can reduce the risk of the following diseases: breast cancer 25%, cataract 35%, gastric cancer 50%, depression 19%, and severe heart disease 50%.
4. Exercise vital capacity
When you run, those two hard-working lungs will definitely get a good exercise.
When you start running at the age of 15 until the end of your life, your heart rate is 40-60 beats per minute.
5. Sex life
Two-thirds of runners think that running together can improve the quality of sexual life-because running will produce double doses of endorphins, which will make you healthy and feel good!
6. Bones
30 minutes of strenuous exercise every day is what you need to strengthen your bones.
Baidu Encyclopedia: Running