Running posture fortune-telling _ running posture fortune-telling chart

1, head and shoulders?

The essentials of running-keep your 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 stretch-shrug.

Strength stretch-shrug. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.

2. Arms and hands

Essentials of running action-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 midline of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees. ?

Strength stretching-elbow lifting and swing arm. 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.

3. Trunk and buttocks?

Running essentials-keep upright from neck to abdomen, instead of leaning forward (unless accelerating or uphill) or leaning back, which is beneficial to breathing, balance and stride. Don't shake your torso from side to side or fluctuate too much. Actively send your hips when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running. ?

Strength stretching-lunge leg press. Separate your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time.

4.waist?

The essentials of running action-keep your waist naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing. ?

Dynamic stretching-flexion and extension. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, and keep it for a while before recovering.

5. thighs and knees?

The essentials of running action-thighs and knees push 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. Stand with your feet as wide as your hips. Put your hands behind your head. Bend forward from the hips. Keep your back straight until your biceps feel tense.

6. Heels and toes?

Essentials of running action-If the stride is too large and the calf stretches too far forward, it will follow the ground with its feet, resulting in braking reaction, which is very harmful to bones and joints. When landing correctly, land with the middle of the sole of your foot, so that the impact force can quickly spread to the whole sole. ?

Strength stretching-sit down and stretch your ankles. Kneel on the ground, keep your hips close to your heels and keep your upper body upright. Slowly press down on the ankle until the extensor digitorum and forefoot feel enough tension. Then lift your hips. Repeat. The movements should be rhythmic and slow.

7. What is the principle of running?

Anyone who participates in fitness running should pay attention to the law and step by step, especially to control the amount of exercise. In addition, learning "self-control" is particularly important. Because sometimes the desire to run suddenly disappears, it is necessary to distinguish between "unable to run" and "unwilling to run". Of course, if you are sick, don't run, but in other cases, you should overcome "inertia" and keep exercising; At the beginning of exercise, the speed of running is limited to no uncomfortable feeling, and the distance of running is appropriate to have no hard feeling. Muscle pain in lower limbs may occur after running, which is a normal reaction, and this phenomenon will disappear after a few days of exercise; In order to determine your exercise level, you can do some tests after running for three to four months, and the starting point of calculating the level is 12 minutes. Yes, please share this article.