Does running in situ hurt your knee?
There is a possibility of hurting your knee.
Although the impact opportunity directly acts on the knee during running, causing knee wear, and the knee is a key link in the human movement chain, it is harmless to the knee to have a correct posture and pay attention to controlling the amount of exercise during running. If you run on a treadmill, this running mode belongs to "passive running", and it is not easy to control the knee joint state when the sole of your foot touches the ground. In addition, running for too long will increase the pressure on the knee joint, thus causing knee joint injury. When running, the knee joint should bear a heavy weight to cushion the ground impact, so when running in situ, improper foot landing posture is also easy to cause knee joint injury.
Where can I lose weight by running in situ?
1. Run in place to lose weight.
When running in situ, it is necessary to tighten the abdomen and lift the thigh, which will affect the movement of abdominal muscles, so it can stimulate the fat burning in this part to achieve the effect of tightening the abdomen and reducing the abdomen.
In-situ running chimney
The largest range of running activities in situ is thighs and calves. When you kick your leg hard, the fat on your leg will break down quickly and supply energy. People with fat thighs can often practice running and stovepipe in situ. Attention! Remember to relax the muscles of the thighs and calves after running in place, so as to avoid long muscle blocks affecting the leg lines.
3. Run in place and lose your arms.
Swing arm is a good thin arm movement. If you want to burn fat faster, the swing range should be slightly exaggerated and the frequency should be accelerated.
The correct posture of running in situ
1. Head posture
Head slightly raised, eyes looking straight ahead, head and neck muscles relaxed.
2. Arm posture
Chest out and abdomen in, elbows bent, shoulders slightly lifted, arms bent at 90 degrees, naturally swinging back and forth, hands slightly inward when swinging forward, elbows slightly outward when swinging backward, so as to achieve "no elbows exposed before swinging, no hands exposed after swinging". This determines the efficiency of your running and reduces the safety. When you are tired from running, be careful not to shrug your shoulders. You can shake your shoulders and relax.
3. Leg posture
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. This can make the abdominal muscles tense, the abdomen lift up, and the breathing is even, slender, full and rhythmic. However, leg lifts should be moderate, and we should not blindly pursue stride and frequency. Increasing the stride will inevitably lead to long flight time, large fluctuation of center of gravity and heavy landing force, which will increase the vibration to the human body and bring unnecessary harm over time.
4. Landing posture
The calf is relaxed and naturally droops, the toes gently fall to the ground, the heel is raised, and the heel does not touch the ground. Using the rebound force, the action is carried out rhythmically. Many people are used to touching the ground with all their feet when running. In fact, this landing method is not scientific, because there is no buffer when landing, which brings great impact to the body.
How to protect your knees when running in situ?
1. The running time should not be too long. If the running time is too long, the leg muscles will be too tired, the foot control will be worse when landing, and the impact resistance will be weakened. In severe cases, it will damage the meniscus and femoral head. Therefore, when you run, you feel tired, and you should have a full rest and exercise after your body recovers. If you feel pressure on your knees when your feet touch the ground, you should stop running.
2. When running, lean forward a little, keep relaxed, don't stretch your head forward, don't look up, keep your arms relaxed, swing naturally, and don't stride too much. After the heel hits the ground, it quickly overtakes the whole foot, which can better protect the knee joint and ankle joint.