Running, a seemingly simple sport If the running posture is incorrect Not only does it not have the effect of strengthening, strengthening, and shaping. It may also damage the body Even damage to health Common wrong posture â—The whole foot is on the ground When running, the whole foot is on the ground, it will be easy to "squat", easy to cause periostitis of the humerus, long-term impact is also easy to run into X, O-legs. â—tips on the ground When running, the forefoot will strongly stimulate the calf muscles. When the time is long, the calves will become thicker and form a “radish legâ€. â— inside and outside eight characters It is easy to cause damage to knee joints and other parts, and it is easy to cause X and O legs. â—Excessive forward leaning back Leaning forward can cause back tension, and back-up can lead to excessive tension in the chest and abdomen muscles. â— excessive arch pressure This puts the muscle supporting the arch into additional stress, which in turn pulls the muscle attached to the inside of the tibia. Then the knees swirled and became nervous. The gluteal muscle is in an inefficient state due to the internal rotation of the knee, causing hip flexor and back tension and pelvic tilt. â— sitting on the hips This posture is that the pelvis is leaning forward and the buttocks are retracted, which reduces the strength of the hind leg and gluteal muscles. This is often caused by insufficient key muscles, poor pelvic adjustment, and hip flexor tension, but fatigue during running can also cause this posture. 10 technical tips to change the running posture 1. Relaxing inactive muscles during running For runners, it is important to relieve muscle tension that is not beneficial to running, as the progress of these muscles can be counterproductive. At the same time, we must maintain a high level of contraction tension in the main motor muscles. 2. Keep the upper body upright, put your shoulders flat, and look straight ahead The characteristics of a good running posture are: stable, straight upper body, do not have any energy-consuming rotation and swinging action. 3. Align the swing arm and the direction of the body with the direction of the body When the runner's right leg is lifted to the front of the body, the hips naturally rotate from right to left. In order to counteract the hip rotation caused by raising the right knee, the left arm needs a front swing to keep the upper body stable. 4. Adapt to your own natural step size and pace Unless the runner is obviously too big or too short, or constantly changing the pitch, we should not consciously change our stride while running at a constant speed. 5. Minimize sinking and bombing The causes of sinking are leg weakness and lack of neuromuscular skills. Runners can correct this error through strength training, such as cycling training and weight training. 6. When running faster, use the middle of the foot or the forefoot to touch the ground and off the ground. The position of the foot on the ground determines whether the step is efficient, which is why you often hear the coaches let their players tiptoe off the ground. 7. Avoid excessive stride and passive landing? Use the foot near the hip to touch the ground and move backwards In order to increase the step size, some runners will use a kicking action to put the calf forward in front of the ground. This is wrong. This kind of error is easy to observe because the foot looks like it is trying to reach the ground. This kind of mistake often leads to too much stride. 8. Stretching the leg joints, especially the ankle joints, during the off-ground phase Imagine if the runner only uses one joint at the off-road stage, how small is the propulsion he produces! Efficient stride requires three major leg joints to work together: the ankle, knee and hip joints. 9. Raise the legs to increase the step size and running speed. In the fast running process, raising the leg is very important because it allows the foot to reach the correct position for the next landing and off the ground. Runners who do not raise their legs often land on the ground shortly after leaving the ground. This will limit the time it takes to force the legs and shorten the step size. 10. Change running posture and reversing techniques for uphill and downhill running postures. When going uphill, runners should try to maintain rhythm and speed without injury. When going downhill, runners can relax and maintain speed with relatively little power. Rechargeable Sonic Electric Toothbrush Rechargeable Sonic Electric Toothbrush,Adult Electric Toothbrush,Portable Household Electric Toothbrush,Special Sonic Electric Toothbrush ZHEJIANG SHENGFA ELECTRIC APPLIAMNCES CO.,LTD , https://www.shengfa-appliance.com
