Raise your head slightly, look straight ahead, relax your head and neck muscles, hold your chest and abdomen, bend your elbows, clench your fists with both hands, and naturally swing your arms back and forth. When you swing forward, your hands are slightly inward, and when you swing backward, your elbows are slightly outward, so as to "swing forward without exposing your elbows and swing backward without exposing your hands";

When the lower limbs swing forward, the thighs should be raised as much as possible, so that the feet are at least 20 cm off the ground and the calves naturally relax and droop. The toes will touch the ground gently, and the heels will be lifted, but the heels will not touch the ground, so that you can use the rebound force to move rhythmically. In short, you should relax and be comfortable when running in place, so that the movements of all parts of your body can be effectively coordinated and maintain a good balanced posture.

Precautions:

(1) In order to avoid sports injuries such as ankle sprain, a relatively flat field should be selected. If it is a hard cement floor, you can put a sponge pad in your shoes for protection.

(2) In addition to good indoor ventilation, we should also pay attention to the method and rhythm of breathing. When running in place, you can start breathing through your nose, and then breathe through your nose and half your mouth at the same time (the abdomen bulges when inhaling, which makes the diaphragm fall, and the abdomen sinks when exhaling, which makes the diaphragm rise).

The breathing frequency should match the running frequency in situ, adopting the rhythm of two-step breathing and two-step breathing, or adopting the method of three-step breathing and three-step breathing. Try to breathe fully and smoothly; Instead of just breathing a few times, don't pay attention to the depth and rhythm of breathing. The latter will not only reduce the amount of inhalation each time, but also easily cause respiratory muscle spasm and abdominal pain.

(3) Prepare for 3-5 minutes before running. That is to say, warm-up exercises are carried out first, and muscles are gradually stretched through a series of comprehensive actions of the human body. All joints move to adapt the heart to the state of running in place. After running in the same place, you should have 3-5 minutes of finishing and relaxing activities to relax your muscles, which is conducive to physical recovery and avoid muscle soreness after exercise.

(4) Before the elderly run indoors in situ, they must seek the doctor's advice and make corresponding related inspections. If you have the following diseases, it is forbidden to run in situ; Heart disease is complicated with severe cardiac insufficiency, organic heart disease, severe arrhythmia, hypertension and infectious diseases that are stable after treatment. Patients with bronchitis, pneumonia, emphysema, active tuberculosis and other diseases should follow the doctor's advice.

Extended data:

Functions of local operation:

1, promoting the function of cardiovascular system.

It is observed that people who run for a long time, the blood volume pumped by the heart increases, the heart rate decreases correspondingly, and the heart function is enhanced; Coronary artery blood supply function is better than hinge, and myocardial metabolism function is normal. Can prevent ischemic heart disease. The continuous contraction of lower limb muscles improves blood circulation and can effectively promote the blood return of lower limb veins and pelvic and abdominal veins; Thereby preventing thromboangiitis and hemorrhoids.

2. Promote the function of respiratory system

When running, the amount of air inhaled is several times more than when sitting, so that the lungs can be fully active, which can effectively prevent the elastic function of lung tissue from decreasing, improve the ability of human body to carry and utilize oxygen, and increase respiratory efficiency.

3. Promote the metabolic function of the body.

Running can consume more energy, and muscles do work for a long time, naturally consuming body fat and increasing muscles. This is very beneficial to lose weight, control weight and prevent obesity. In addition, running can also speed up blood flow, greatly reduce excessive cholesterol and triglycerides in serum, improve lipid metabolism, prevent hyperlipidemia, and help prevent arteriosclerosis and coronary heart disease.

Baidu encyclopedia-marking time (running in place)