I've been running for a while, and I don't know how many times I've participated in 5K, 10K, half-horse, or even the whole marathon. It stands to reason that my figure should become slim and strong, which makes people drool. Why is the tuna belly still there? The waist of the bucket continues to expand? It is far from what it should be! Why is getting fatter and fatter a nightmare in my mind ... It turns out that sports run on them-it can be said that everyone has one of the basic sports skills, but the style of "running" presented by everyone varies from person to person; Some people always run as light as swallows, like dragonflies, and some people always run with a twisted face, just like carrying a heavy burden; With the increasing popularity of road running today, the skills and knowledge of runners will determine their performance. In addition to information about running posture, nutrition supply and injury protection, warm-up before exercise, supplemented by usual muscle strength training, will effectively improve their performance and running efficiency. How to make the body "move" more efficiently? Make good use of your core muscles, and running will be more efficient! Core muscle group: 1. Trunk Although the coordinated action of swing arm and upper limbs and feet is the main driving force for running, the stability of trunk will affect the balance of running posture and the output of strength. If the strength of trunk core muscles is insufficient, the body will shake during running, which will destroy the stability of running posture, make the strength of lower limbs unable to be issued effectively, and waste redundant strength.

Step 2: Shoulder

Shoulder joint is the hinge of upper limb swing arm, and the stability of scapula determines the efficiency of swing arm. When many people run to the exhausted edge, they always shrug their shoulders and act stiffly, which deviates from the original correct swing arm posture and destroys the coordination of waving and striding.

3. Hips

Hip is the most important part of a runner's body, because hip joint and peripheral muscle groups are the biggest influencing factors of a runner's stride and stride strength. Because of the weak muscle strength of hip joint and hip muscles, many runners limit the pace and strength output of runners, and even cause strain of hip muscles, which affects the performance and quality of running.

Core muscle group training:

1. suitcase:

Bridging training: By making the body level with the ground, elbows and toes form fulcrums with the ground, straightening the back, contracting the chin, and pushing the chest off the ground, the muscles of the trunk support the weight of the whole body and form static muscle contraction, including good exercise from the shoulders and the core muscles of the whole trunk to the muscles of the buttocks.

Similarly, after lying on your side, you can also use one elbow to prop up your body and push your hips sideways, which can effectively exercise the muscles on the side of your trunk and the adduction and abduction muscles of your hips, so that runners can stably support your body and pelvis during running and reduce unnecessary shaking of your body during running. (exercise notes) 2. Hip:

The action of the hip bridge is to lie on your back on the ground, bend your knees about 90 degrees, take your heels as the fulcrum, put your hands horizontally on both sides of your palms and push your hips, and cooperate with the action of lifting your knees, which not only activates the strength of gluteal muscles, but also exercises the stability of muscles around your hip joint.

In addition, you can also exercise the strength of hip abductor muscle by lying on your side and promote the contraction of gluteus medius muscle to help the stability of the runner's pelvis. In the process of repetition, you must stabilize your lower limbs and keep your toes forward to avoid causing external eight. (Sports Notes)

The coach also suggested that a rubber band can be used to cover the upper edge of the knee patella, and the athlete's squatting posture can be adopted, and the hip supination action can be made by standing-half squatting repeatedly against the resistance of the rubber band, which can effectively start the strength of the gluteal muscles and stabilize the gluteal muscles. In this process, the body must keep the chest straight and the back straight to avoid the wrong posture in which the knee extends too far and the center of gravity leans forward. (Sports Notes) 3. Shoulder:

"Y T W L" as the name implies, the lower limbs squat slightly, the upper body holds out a chest and leans forward slightly. Hands clenched, thumb extended, driven by shoulder blades.

Raise your arms up to the highest point in front of both sides, straighten your elbows, prepare your hands backwards in a pose Y (exercise precautions), with your thumbs outward, and raise your hands horizontally to your back at both sides of your body. In this process, you should feel the feeling that your shoulders are clamped to your back, and your arms and body shape are T-shaped. (Sports Notes) Bend the elbow with your hand, and the elbow will be pulled back by the scapula, and the elbow, arm and shoulder will be W-shaped. (Sports Notes) Finally, pull the elbow to both sides to about 90 degrees, and lift the thumb with the elbow as the axis, so that the two arms form a right-angled L-shape. (Sports Notes) Through the repeated practice and changes of the above four movements, the stabilizing muscles of the scapula and the rotator muscles of the shoulder joint can be strengthened, and the stability of the shoulder joint can be improved. Dynamic stretching of economy

Effective dynamic stretching can not only quickly start muscle activity, but also reduce muscle viscosity, increase joint extension, make the body quickly enter a "ready state" and improve the ability to control muscles.

1. Front span plus twist: known as "the best stretch in the world". (1) Take a big step forward, straighten your hind feet, lower your hips and hold out your chest, and then put your elbows on the side of your stride close to the inside of your ankle, so that your body can rotate inward and straighten up. (2) Then put your hands on your sides, keep your center of gravity and keep your back level. This repeated striding and turning action can quickly stretch and start the core muscles, moderately activate the whole body joints and meet the needs of sports. The best stretching in the world-stride forward and twist (sports notes) II. Low side squat:

Stretch your hands horizontally forward, chest out and back out. After stabilizing your trunk, repeatedly squat to the left and right, test the muscle strength of lower limbs, stretch adductor muscles, and make your shoulder blades, trunk and buttocks work at the same time to ensure the stability of your movements and avoid injury. This is the best extension for your lateral movement. Low Squat (Sports Notes) 3. Cross squat:

Use stride to make one foot step back 45 degrees. At this time, the center of gravity is placed on the front foot, and the hip is used to drive the squat posture. The rear foot is only an auxiliary role in the process; Squat across the back is similar to tennis, skating and other sports that require stride action; Can quickly activate the lower limbs to warm up. After crossing squat, be careful to tie the knot (Leger Health Consulting Group) 4. Sumo Squat:

Toe forward, walk a proper distance, and then squat to ensure that your back is straight. Hook your toes with your hands and pull yourself as high as possible. Step 2: Push your hips up and straighten your feet, and try to straighten your back. During this process, you can feel the stretching of hamstring and related muscles. Through the repeated operation of these two movements, you can achieve a full warm-up effect on the lower limbs and trunk. Sumo Squat (sports notes) activates neuromuscular connections.

After full stretching and warm-up, in addition to starting the core muscle group and entering an active state, you can also combine fast action skill training to strengthen the speed control and agility of the muscle group, and quickly activate neuromuscular control in just a few seconds through fast running; Basic rotation is a kind of rotational movement through rapid action, which promotes the trunk and lower limbs to enter the best state in a short time; Basic side jump is also the control of starting side action by using fast side jump. Sports technical training not only emphasizes the effect, but also emphasizes the efficiency and safety. Today, many people write the culture of running with their feet. Every runner should not only pursue the training effect, but also ensure the running quality. The purpose of starting the core muscle group is not only to improve the sports performance, but also to prevent the runners from suffering in the process of enjoying the road running activities, so that every runner can continue to write his own "running" story with his feet effectively and for a long time.

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