Correct running posture. Running can not only exercise heart and lung function, but also enhance muscle strength. This is a sport that many people like. Anyone can run, but not everyone knows the correct running posture. Correct running posture.
The correct running posture is 1 1. Upper body: Stand up straight, lean forward slightly, and look down slightly.
-The key to leaning forward is the hip. Leaning forward is not about hooking your waist, but keeping your knees straight and your waist straight so that people can fly.
-Common mistakes are waist hooking, squatting and running.
2, arms: on the chest line, hem to the waist. The forward swing can be slightly shorter.
-the swing of long-distance running is reduced, which saves physical strength. The key point is that the back swing is slightly inward, so that there will be no front swing and left swing.
3, lower limbs: knee front leg hem, push back and down, and then easily swing forward.
-Stand in front of your knees. A common mistake is to probe with the calf. When we focus on our knees, our calves will relax and naturally press down.
-Step on the pedals at the back and bottom. If you pedal the pedal too early, the pedal force will be in the wrong direction. Before the center of gravity moves to the front, you will pedal the ground and people will bounce. Another common problem with pedaling is that the thigh muscles are useless and pedaling is not enough. To feel, the attention is first on the thigh, and then the calf is transferred, and the thigh drives the calf.
-Why do you swing forward easily? Swing forward easily, just don't hook your feet and relax. So you can land with your front palm.
-The advantage of landing with the forehand is that the landing time is short. The problem is that if you don't practice at ordinary times, you can't stand running for a long time. In this case, we compromised and landed on our feet.
4. Run uphill and downhill.
-Run uphill, lean forward to increase, shorten the stride, and actively swing your arms to speed up the pace. Run against the wind.
-Run downhill, lift your upper body slightly, and reduce your arm range, otherwise you will get faster and faster, and you will run with the wind.
5, breathing: nose-based, mouth-assisted, natural and smooth as the principle.
Don't hold your breath, everyone has different physical qualities. I am used to breathing three times and breathing twice by myself.
-Exhale as much as possible, and inhale naturally with depth.
Try not to stride when running. When running, lean forward slightly, so that the sole of each foot can step on the ground directly below the center of gravity of the body to absorb the impact from the ground. If the stride is too large, the heel will land first. Compared with the arch of the foot and the sole of the foot, the heel has a weak ability to cushion the ground impact, and these impacts will also be transmitted to the knee joint along the calf, which is easy to cause injuries to the tendons and ligaments at the back of the knee joint.
In addition, try not to lift your knees too high when running. When the knee is raised high, the calf will be raised to a higher position at the same time. Unconsciously, it is easy to step on too much, and the running action will become too large accordingly, and the center of gravity of the body will fluctuate. Every time the knee touches the ground, the recoil is greater.
If you are a novice runner, don't care too much about pace. First of all, you need to avoid these two most inappropriate postures.
Correct running posture 2 Many people like to bow their heads when running. It seems that American blockbusters are showing on their toes. Bowing your head will often lead to the whole back and neck bending forward, the spine can not be in a normal physiological state, and the ability to withstand impact will be greatly reduced. This laid a solid foundation for sports injury.
The abdominal muscles should be tightened, the back should not be bent back too much, the hips should not be tilted back too much, and the shoulders should be relaxed. Don't shrug your shoulders, you often don't realize your body posture is wrong. Always ask your partner or friend if your running posture is correct. Swing arms should be close to the sides of your body, that is, we say elbows should not be turned outwards and fists should not be too tight.
Fitness channel experts remind: when running, lift your front legs and knees and straighten your back. If the steps are too small, it's as awkward as wearing an anklet. Let the heel land first. When you reach the soles of your feet and toes, don't touch the ground with the whole soles of your feet at the same time, otherwise your knees and calves will not be able to withstand the impact for a long time.
A good pair of running shoes is essential. Just because shoes are expensive doesn't mean they will be better. Choosing the right running shoes depends on your weight, foot type, running style and injury. Before buying shoes, try them on and run a short distance to see if they are elastic enough and fit. In addition, the sole should be easy to bend. If you grab both ends of a shoe and bend it, the biggest bending part should be at the sole of your foot, and the heel part should be suitable. If it is too big, it will make you unstable when running and easily damage your ankle.
Running requires not only action standards, but also a lot of time and frequency. For friends who start running for the first time, it is best not to choose too much exercise, let the body adapt slowly first, and then gradually increase the amount of exercise, which can effectively reduce the fatigue caused by exercise.
The correct method of running posture 3 The correct method and posture of running in situ.
The weight loss method of running in situ is decomposed into 1 hour uninterrupted leg running and upper body exercise. The single arm swing in traditional running is a very boring thing, and it will be very tired to keep 1 hour with a single arm swing. So the correct running method can better promote weight loss.
The first stage of running: warm-up stage (5 minutes)
At first, watch TV or listen to music with your eyes, let your arms swing naturally at your sides, and then walk slowly in the same place. This walk in situ takes about 1 minute to get your body moving first. Remember, during the whole running, keep breathing through your nose, not your mouth, so as to effectively protect your trachea.
Then slowly speed up the frequency of the swing arm, and at the same time speed up the frequency of the foot, which becomes a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't make a fist, relax, then palm down and swing perpendicular to your body. The preheating phase can be completed in about 4 minutes. At this point, the body has basically reached the state of running and can start running.
The second stage of running: jogging stage (5 minutes)
At this time, the movements of the hands can be easily turned back to the sides of the body and then swung rhythmically. At this time, you must relax and your hands can move comfortably with the frequency of footwork. Never compete with your body, but coordinate. Turn the excitement to the TV in front of you. Don't always think about running, let running become an auxiliary exercise to watch TV. Then you will find that you are not too tired.
The third stage of running: uniform endurance running stage (60 minutes)
During our 60-minute running, the most important thing is to transfer the excitement of our brain when we are running, instead of always thinking about running. We should transfer the excitement to the TV programs we see with our eyes or the music we hear with our ears. To experience the plot on TV or feel the beautiful melody of music. Then let running become an aid, a mechanical movement without going through the brain. In this way, we will find that running for 60 minutes in a row is not an impossible task.
In situ running to lose weight
1, you can't run without shoes. A pair of suitable running shoes has a great influence on the effect of running to lose weight, and it is best to have a foot pad. It's best not to run barefoot. Running barefoot will make the calf bear more force and do great harm to the foot. And the greater the weight, the greater the damage.
It's best not to eat anything after running at night. If you are really hungry, you can eat some fruit.
3. Running must be effectively combined with diet control. Don't just diet without running, and don't just run without dieting, so that your weight will not lose, but will rebound.
4, running in one day 1 hour. Friends who weigh less than 200 kg don't need to run to 1 hour. You can't run 1 hour at first, so don't blindly insist, but step by step.
If you feel unwell, stop running immediately. Running the next day, I felt sore all over, which reduced the running intensity that night.