Fitness considerations standardized running posture to prevent injuries

Fitness is a very popular form of exercise, of which running is a national fitness exercise, but some experts say that many people will not run, the reason is that the running posture, breathing and so on are incorrect, can not be good to achieve the effect of fitness, the following small talk with you about running posture and running skills, for weight loss effect is good Oh!

Fitness precautions running posture to be careful

Many people think that running exercise is a very simple thing. Huang Guangmin told reporters that in some of his research, including now some secondary school students in physical education classes, running posture are incorrect.

Head

Perfect running action, head posture is the key. You should keep your eyes in front of you and look at the horizon, neither looking up nor down at the ground, which can make your neck and back straight. This posture also allows you to relax your chin and neck, which should not protrude forward while running.

Relax your shoulders so that they are balanced from side to side and as low as possible.
Shoulders

Relax your shoulders so that they are balanced from side to side and as low as possible. Your shoulders should be square and level while running, and they should not sway from side to side and flop around. Do not shrug your shoulders, as this will strain them and increase unnecessary physical exertion, as well as interfere with lower power.

Torso

Correct head and shoulder posture allows your torso to maintain the proper angle while running. Your body should be almost straight when running, with your upper body leaning slightly forward. Of course, leaning too far forward will put too much tension on your knees and back, affecting your stride length and thus impeding forward momentum. Also be sure not to lean back, as leaning back will cause your stride to be too long and your weight to fall on your heels. Keeping your shoulders and back upright and stretching your chest while running will allow your lungs to breathe at maximum capacity. And don’t let your body sway from side to side.

Arms

Your arm movements help to propel you forward while running, and your arm movements also help to minimize torso rotation. Keep your elbows bent at about a 90 degree angle. Relax your arms as much as possible during your run while maintaining the same stride length as your leg movements. Swing your arms up or down during the run, swinging your hands up to a position flush with your sternum and down to the belt position. Maintain this range of motion and do not go too high or too low.

Hands

Keep your hands and wrists relaxed while running. Your hands should remain in a false fist, with your fingers just lightly touching your palms.

Hips

Positioning your hips during running is not so easy for beginners. If your head, shoulders and torso are moving correctly, your hips will naturally remain in the correct position. Your hips should also be straight at this point. If you tilt your torso too far forward or backward, your pelvis will also tilt.

It is not easy for beginners to position their hips during running.

Knees and legs

Runners do not lift their knees too high in endurance running, and lowering your stride can make your stride more efficient. In sprinting it should require more forward pushing energy in pursuit of power and speed, so you can lift your knees as high as possible. In addition, keep your knees slightly bent to help you absorb the impact when you hit the ground. Take care to control your stride when running not to overdo it, but aim to land with your feet directly under your body. If you land with your lower leg extended in front of your body it means your stride is too large. Controlling the height of your knee lift while running controls the speed at which you run.

Feet

Your feet should land as lightly as possible, forefoot first, with rapid transmission through the arch to your toes and heels. Keep your feet as soft, flexible and relaxed as possible while running!

Tips for running

Running Tips I. Understanding before running

1, running is the most convenient aerobic exercise: aerobic exercise can fully burn the grape food in the body, into new energy consumption, adhere to the running with diet control, not only can be successful, and not easy to rebound.

2, running does not need to spend a penny: how economical exercise, only in a venue, it can be healthy weight loss.

3, running is very flexible, any time can start: morning, afternoon, night, anytime, anywhere, want to run.

Understanding before running

4, running to lower fat and reduce stress: running can attention, clean mind, while losing weight so that the brain is released, the whole person will feel comfortable.

Running skills two, running before the preparation

Before running to do the appropriate preparatory exercise, so that the body in the exercise before entering the state, not easy to occur in the joints, tendon sprains.

The actual fact is that you will not be able to get a good deal on your own.

The first thing you need to do is to take a look at the various ways of running.

The various ways of running

1, jogging: according to the speed and intensity they can adapt to, with their own favorite pace to run. Jogging may achieve the effect of bodybuilding, lowering blood lipids, and is not very difficult, suitable for MM without exercise habits Oh!

2, in situ running: in situ running can be a good exercise to the upper body, with a large swing of the upper arm, the effect on the worship of meat it.

3, accelerated running: the more physical strength of women can choose this. After the body enters the state gradually increase the speed, until the highest speed that can be reached, and then gradually stop. Accelerated running can make the maximum amount of calories to be burned, after running you will feel that the whole body is fully exercised.

Running skills four, the time of running

1, the choice of time period: two to four o’clock in the afternoon is a good time to strengthen the physical strength, the human muscle tolerance than other times to 50% higher. From five o’clock in the evening to seven o’clock in the evening, the exercise capacity of human beings reaches its highest point, which is suitable for running. After a meal is not a suitable time for exercise, will hinder digestion, a long time will hurt the stomach, to rest 30 to 45 minutes to run oh.

2, the length of time: running time is not the longer the better, if you want to achieve fat burning should reach more than 40 minutes, no exercise habits of MM if at first can not adhere to do not try to force, should use the gradual method, today 20 minutes, tomorrow 25 minutes, slowly go to reach 40 minutes.

Running skills five, after running

1, after running do not immediately sit down or lie down to rest, slowly walk home, the evening available hot water bubble, massage under the size of the legs, let the muscles relax down.

2, after running should also pay attention to diet control, people in the exercise appetite will be greatly increased, then be careful, do not eat immediately, and do not eat high-calorie food, should eat some vegetables and other weight loss food after half an hour of exercise.

How to prevent radish feet

The most important issue for MMs is that many people do not lose weight but grow muscles, and I would like to provide you with some preventive suggestions.

1, the heel on the ground, and then from the heel rolling to the palm of the foot. This running can reduce the pressure on the ankle joint and will not stimulate the generation of calf muscles.

2, running time is not enough plus running after eating and drinking will also cause radish legs, after running to do some stretching exercise, loosen the tight muscles.

How to prevent turnip feet
3, the early stage of running some people will also feel that the feet in the thickening, in fact, because often after running, the calf will be very fatigue, appear hard, stiff, tight feeling, just an illusion.

Conclusion: running fitness and save time and effort, you can carry out anytime, anywhere, now many gyms use treadmills, is for those who love running, love fitness, their own home can also be prepared a, so as to save a lot of time, but remember that the running posture must be correct, otherwise the damage to us is still relatively large.