Five running fitness postures can be changed frequently
Small steps run upright or lean forward, the body does not lean back, the center of gravity rises, the pelvis is quite front, and the whole body stretches.
After relaxing the knee joint, the legs are alternately bent and lifted, and then quickly relaxed and corrected. The calf takes a small step forward and uses the forefoot to touch the ground to complete the 鈥渟quatting鈥?movement, and quickly straighten and straighten the knees and knee joints.At the same time, the two arms are bent elbows, the shoulders are relaxed, and the two legs are moved forward and backward.
This type of running can improve joint contraction, softness and frequency of movement, and is very helpful in improving the speed and technique of running.
銆€銆€Run sideways or run to the right while running sideways.
When running to the left, the right foot moves to the left from the left foot first, the left foot moves one step from the right foot to the left, the right foot then runs one step from the left foot to the left, and the left foot is forward from the right foot.Run one step on the left, so it is a step.
When running to the right, the left and right feet are in the opposite direction.
Note that it is best to move the left and right feet in a line when running.
Can you run 10 to the left first?
20 step, then run to the right 10?
This type of running can relieve the fatigue of other running modes, increase the fun of running, and make the whole body muscle joints work well up and down, increasing the flexibility, agility, coordination and balance of the body.
銆€銆€High leg lifts run upright or lean forward slightly, the body’s center of gravity is raised, the pelvis is quite front, and the whole body is relaxed and stretched.
First leg knees raised, thighs and torso close to a right angle, then actively press down, use the forefoot to land, and quickly straight forward, knees, hip joints, while the two arms flexed elbows and lift the legs to swing forward and backward.
Then change the other leg and alternate the two feet.
This type of running can enhance the strength of the leg muscles, increase the amplitude of the joints, softness and frequency of movement, which can greatly improve the running performance.
銆€銆€Rotating Rotation This is a kind of reverse motion, which averages normal operation and changes the side running. It is actually a combination of forward running, side body and so on.
This kind of running mode can promote the blood circulation of the human body and the oxygen supply function of the brain, so that the organs can be exercised, which is beneficial to improving the balance ability of the human body.
銆€銆€In the process of running at a variable speed, after running for a while, then jogging for a while, fast and slow alternate running.
You can change the speed at any time according to your own situation.
Generally, a slower speed shift is used at the beginning to gradually increase the speed and increase the amount of exercise.
This kind of running method is not only good for the development of general endurance, but also can improve the speed endurance quality of the body and improve the physiological function.