Preheating method before in-situ operation
1, around the neck
This action is similar to the shoulder ring in front, helping you find your neck and find the right position. Modern people face the computer for a long time, which will bring incorrect neck displacement when facing the computer, and make the cervical spine worse and worse. Runners with cervical spondylosis must be gentle when doing this action, and it is best to consult a doctor in advance.
2. Chest and knees
This posture is also stretching the thigh, but the intensity is slightly lower. Some runners who pursue big strides and those who don't lift their knees enough suggest trying this position more. The point of this action is that the back should be straight, and the waist should not be bent because of hugging the knees.
3. Others
3. 1. Lift your arms parallel to your ears through the front, and lift your heels to inhale at the same time.
It can help to adjust the respiratory system, especially by lifting the diaphragm several times to make it work, so as to avoid breathing. When you are breathing, you can also use this action to calm the diaphragm and relieve the symptoms of breathing.
3.2. Put your hands on your shoulders, make a small circle, straighten your hands and make a big circle, then swing your arms in a running posture, and then expand your chest.
This action can lubricate the shoulder joint, help you correct your swing arm posture, swing your arm more smoothly when running, and help you stay away from scapulohumeral periarthritis. Chest enlargement can be regarded as a continuation of the previous movements, and at the same time it can play a role in excavating vital capacity, thus making the back straight and showing a better sports style.
3.3, feet and shoulder width, ensure that the hips are basically motionless, and the arms are flat and turned to the waist.
Many runners will have backache when they first come into contact with running slopes. This is because the waist muscles are insufficient. Although this action is not enough to get strong waist muscles, it can at least make you less injured.
3.4, hip circle
Or your feet are shoulder-width apart. This time, take the central axis of the body as the axis and the hip joint as the ring. This action can help everyone to ensure the flexibility of the hip joint, and at the same time, it can also prevent and relieve iliotibial tract syndrome.
3.5, thigh lateral swing
Stand up straight, lift one knee to hip height, and swing to your side. It is common in football field, mainly to let the thigh enter the working state, and it can also play the same role as the previous action to lubricate the hip joint.
Key points of running
Warm-up activities: It usually takes 5 to 10 minutes. You can jog for 2 to 4 minutes first, then do some whole body flexibility exercises, or walk quickly and do some stretching activities. A safer and more effective way to practice flexibility is to sit on the ground or lie on the mat for static stretching.
Running activities: This part is the core content, which must be guaranteed in quality and quantity. So-called? Quality? Is it the heart rate to be reached during exercise? Effective heart rate range? (that is, 60% to 85% of the highest heart rate), the simple calculation method is to subtract the remainder of your age from the parameter 180 (or 170), which is the heart rate that should be reached during exercise. So-called? Quantity? It means running for 20 to 30 minutes at a time (or alternately), and it is best to exercise 3 to 5 times a week.
Muscle strength training: this is mainly aimed at some muscle groups that have not been fully exercised during running, mainly the muscles of limbs and waist and abdomen. You can do unarmed or weight-bearing muscle exercises, such as push-ups, pull-ups, sit-ups, push-ups, weight lifting, etc. Finally, do some relaxation and flexibility exercises for a few minutes.
The correct way to run
Head and shoulders
What are the essentials of running? Keep the 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 stretching? Shrugged his shoulders. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.
Arms and hands
What are the essentials of 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 center line of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees. Strength stretching? Raise your elbows and swing your arms. 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.
Thigh and knee
What are the essentials of running? Swing your thighs and knees 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. The distance between your feet is the same as the width of your hips. Hands behind your head. Bend forward from the hip joint. Keep your back straight until your biceps feel tense.
People who have seen warm-up before running in situ will also watch:
1. How to run in the same place?
2. How to arrange the preparatory activities before middle and long distance running?
3. What are the warm-up exercises before running
4. How to run correctly
5. How to stretch before and after exercise