The movements and essentials of jogging, the essentials of running and walking

Running is a very smooth movement activity, and all movements should be completed in a good habit and automatically, rather than deliberately. Some of the essentials of each of the following movements may not be in line with your habits, and they are all advisable if you follow the basic principles, and the specific standard movements are not unique, and it is valuable to follow your habits while following the body science.

Head] Perfect running movement, head posture is key. You should look out at the horizon and look at the horizon.

Neither looking up nor down at the ground will allow you to lift your neck and back. This pose also allows you to relax your chin and neck, which should not protrude forward while running. Keep your head down, look at the ground and your feet, and unconsciously arch your back and chest.

Shrink inward, collapse your shoulders, and lean forward slightly, which makes it easy to fall and get injured. The head is raised excessively, facing diagonally forward, and the rib cage is expanded outward, leading to the lower back.

Pull inward, it will be difficult to run this way.

Shoulders] Relax your shoulders and balance them from side to side, as low as possible. Keep your shoulders square and level when running, and your shoulders should not sway from side to side and shake at will. Don't shrug your shoulders, this will make your shoulders tense, increase unnecessary consumption of physical energy, and also affect your leg strength.

Torso] Correct head and shoulder posture allows the torso to be at the right angle while running. Your body should be almost straight when running, with your upper body leaning forward slightly. Of course, leaning forward too much can strain the knees and back, affecting the stride length and hindering the momentum to move forward.

At the same time, be sure not to lean back, which will cause the stride to be too long and the weight to fall on the heels.

Above. Stretch your chest with your shoulders and back upright while running, allowing your lungs to breathe as much as possible. Also, don't let your body sway from side to side.

Arm] Arm movement helps to move forward while running, while arm movement also helps minimize torso rotation. Keep your elbows bent at an angle of about 90 degrees. Relax your arms as much as possible during your run while keeping your stride in line with your leg movements.

Swing your arms up or down during the run, and your hands up to and over your sternum.

Flush position, swing down to belt position. Maintain this range of motion, not too high or too low. When running, bend your elbows naturally, rest at your sides and relax, ring fingers.

It bends naturally with the little finger, while the thumb, index and middle finger are naturally open, so there is no need to swing the arm.

Hands] Keep your hands and wrists relaxed when running, keep your hands in a fist-clenched state, and just touch your fingers lightly on your palms.

Buttocks] For beginners, positioning your hips during running is not so easy. If your head, shoulders, and torso are moving correctly, your hips will naturally remain in the correct posture as well. At this time, the buttocks should also be kept straight.

If the torso is tilted too far forward or too backward, the pelvis will also tilt.

Be careful to control your stride length when running.

Running is one of the most common sports in our lives, running is not only simple, but also very beneficial to human health. Not only can you strengthen your body, but you can also have a good night's sleep. Let's take a look at the tips and essentials of running.

1. Head and shoulders.

Running Essentials – Keep your head and shoulders steady. Keep your head straight ahead, and don't lean forward unless the road is uneven, keeping your eyes straight ahead. Relax your shoulders appropriately and avoid latching on to your chest.

Power stretch – shrug. Relax the shoulders and sag, then shrug as high as you can, stay for a while, and repeat after reduction.

2. Arms and hands.

Essentials of running movement - The swing arm should be a back and forth movement with the shoulder as the axis, and the left and right movements should not exceed the midline of the body. The fingers, wrists, and arms should be relaxed, and the elbow angle should be about 90 degrees.

Power extension – raise the elbow and swing the arm. Swing your arms one in front of the other in a ready starting position, raise your elbows as high as possible, and then relax your forward swing. Lift higher and higher as the movement picks up.

3. Torso and hips.

Running Essentials – Keeping your neck upright, rather than leaning forward (unless accelerating or going uphill) or leaning back, is good for breathing, balance and stride. Do not shake your torso from side to side or rise and fall too much. Actively send the hips when the legs swing forward, and pay attention to the rotation and relaxation of the hips when running.

Power extension - lunge leg press. Spread your legs back and forth, shoulder-width apart, slowly press down on the center of your body until your muscles are tense, and then relax and restore. The torso is always upright.

4. Waist. Essentials of running movements - keep your waist naturally upright, not too straight. Maintain your trunk posture while maintaining a slightly tense muscle, taking care to cushion the impact of your feet hitting the ground.

Dynamic stretch – anterior flexion and extension of the body. Stand naturally with your feet shoulder-width apart. Slowly bend your torso forward until your hands are down to your toes, hold for a while, and then recover.

5. Thighs and knees.

Running Essentials – Swing your thighs and knees forward rather than up. Any lateral movement of the leg is redundant and prone to knee injury, so the forward swing of the thigh should be correct.

Power stretching – front bow body. Stand hip-width apart. Place your hands behind your head. Flex your body forward from the hip joint. Keep your back straight until your biceps femoris tense.

6. Calf and Achilles tendon.

Essentials of running movement – Your feet should be about a foot in front of your body, close to the midline. The calf should not be straddled too far to avoid strain on the Achilles tendon due to excessive force. At the same time, it is necessary to pay attention to the cushioning of the calf muscles and Achilles tendon when landing, and the calf should be actively pulled back when landing to make the body actively forward.

In addition, the calf swing forward direction should be correct, and the foot should be as far forward as possible, not valgus or back, otherwise the knee and ankle joints are easy to hurt.

Power stretching - supporting the wall and lifting the heel. Stand about 1 meter or so facing the wall, with your arms shoulder-width apart and your hands on the wall. Raise your calf, then lower it, and feel tension in your calves and Achilles tendon.

7. Heels and toes.

The essentials of running action - if the stride length is too large and the calf is stretched too far, it will land with the heel, which will produce a brake reaction force, which will cause great damage to bones and joints. Landing correctly with the middle of your foot and allowing the impact to quickly spread over the entire ball of your foot.

Power Extension - Seated Ankle Extension. Kneel.

01 Basic running movement essentials.

The essentials of running and walking: When you hear the command, quickly clench your fists with both hands, raise your waist, about the same height as your belt, center of your fist inward, and close your elbows slightly inward. Hearing the movement, the upper body leans forward slightly, the legs are slightly bent, and at the same time, the left foot uses the kicking force of the right foot to jump out of about 85 cm, the forefoot touches the ground first, the center of gravity of the body moves forward, and the right foot moves in this way.

The arms swing back and forth naturally, when swinging the arms forward, the big arms are slightly straight, the elbows are attached to the waist, the lower arms are slightly flat, slightly inward, and the inner sides of the two fists are about 5 cm away from the buttoning line; When swinging your arms back, place your fists against your waist. The speed of travel is 170 180 steps per minute. The town is used for marching, recovering after drills, and other occasions.

Exercise time

Fitness running workouts are generally best scheduled in the morning, followed by around 7 a.m. and 5 p.m. Middle-aged people are generally arranged to exercise in the morning due to work, first, they do not conflict with work; The second is that the air is fresh when running in the morning, and fresh air is good for the respiratory system. In addition, after sleep, people recover their physical strength, but physiologically speaking, people still have a certain state of inhibition.

Exercising in the morning is conducive to nervous excitement, invigorating the spirit, promoting metabolism, and is beneficial to maintaining full mental and physical strength for a day's work.

There are also people who believe that the oxygen content is less in the morning (plant respiration), the air is fresh but there are few inhalable particles, and the person is in the best state of mind in the evening, so the exercise should be done around 5 to 6 o'clock in the evening.

Do not run before or after meals. Running after a meal or eating immediately after running will cause a decrease in gastric acid secretion, affect the digestion of food, and cause stomach problems over time, generally exercise 1 hour after a meal is good, running before going to bed is not good, exercise before going to bed will make the cerebral cortex in a highly excited state, resulting in adverse reactions of dreaming or not easy to fall asleep.

However, it is not advisable to exercise on an empty stomach in the morning, and if the distance of long-distance fitness is relatively long, you can drink a small glass of sugar water or eat a little less hearty food.

01 Basic running movement essentials.

The essentials of running and walking are to take steps and be uniform. The second is that the arms swing vigorously and coordinate back and forth. The third is to run and walk with too big steps, and lift your legs to the ground at 90 degrees.

Regarding your question, there are the essentials of running and walking.

Hands, hands clenched into fists swing back and forth, swing range within the range of movement, between arms.

Feet: The movement of the feet should also be in the way of trotting, not too fast, not too slow, and the hands and feet should be combined.

Not everyone is suitable for running, warm-up activities should be done well, and running shoes should be selected.

Action skills for jogging

1. Leg movements.

1) Cushion on the ground, land softly with the heel or the outside of the foot and quickly roll to the sole of the foot, the landing point is 20-30 cm away from the body projection point, there is no obvious (scratching) action when the foot lands, and the center of gravity of the body should not drop too much at the moment of landing.

2) Back pedal and forward swing, back pedal forward should be good, do not raise too high when swinging the leg forward swing, and there is no obvious forward forward movement of the hip.

3) Vacating is to require the center of gravity of the body to vacate, but not too high, relax the leg muscles of the kick, quickly and easily swing the thighs forward, and then the upper and lower legs should be naturally folded due to inertia.

2. Upper body posture and swing arms.

The upper body is straight and slightly leaned forward, the head is natural, the eyes are level, the swing arm is shoulder-oriented, and the hands are half-clenched into fists, swinging back and forth.

3. Breathe. Breathing should coincide with the rhythm of running, generally two steps and one exhale, two steps and one inhalation; It can also be exhaled in three steps and inhaled in three steps. When breathing, do it through the nose and half-open mouth (the tip of the tongue is rolled up and the palate is slightly licked).

For beginner runners, fast, slow, deep and shallow breathing is suitable for people, and they can naturally deepen their breathing without feeling qi.

Method:

1.Prepare for the event.

Before jogging, we must do preparatory activities, so that the body gradually transitions from a quiet state to a state of moderate muscle tension, and improves the excitability of the nervous system and the flexibility of the organs, so as to adapt to the needs of running.

You can first do arm swing, leg swing, bend over, turn, squat and other gymnastic movements, especially pay attention to moving hip, knee and ankle joints. When the whole body reaches a fever, the body feels light, and the heart rate reaches more than 85 beats, you can switch to running.

2. Running. Running requires a certain amount of exercise, which is composed of exercise intensity, exercise time and exercise density. Mastering exercise intensity is the key to fitness running. Heart rate is generally used to measure exercise intensity.

1) Appropriate exercise intensity, for example, if a runner is 40 years old, his suitable heart rate should be about 130 beats per minute.

2) The number of exercises, the time and the distance. Teenagers 4-5 times a week, 20-25 minutes each time, at a distance of about 3000 meters; Middle-aged and elderly people 3 times a week, 15-20 minutes each time, the distance is about 1500 meters.

The amount of exercise you need to run every day is not balanced, and you can increase or decrease the amount of exercise slightly according to your physical condition. If you practice 3 times a week, the amount of exercise can be adjusted by small, large and medium. The increase in the amount of exercise must strictly follow the principle of gradual and gradual progress, and must not be rushed.

1.Straight posture: When running, keep your body straight, head slightly forward, look ahead, shoulders relaxed, do not hang or shrug shoulders.

2.Swing your arms naturally: When running, your arms should swing naturally and not overdo it or stiffen. The swing of the arms should be coordinated with the pace of the legs, and the arms should be swung back and forth, not laterally.

3.Light pace: When running, keep your steps light and don't step heavily on the ground. When you land on the ground, you should first land on the ball of your foot, and then gradually roll forward, and when your toes are off the ground, your ankles should be bent to a certain extent.

4.Moderate cadence: When running, the cadence should be moderate, and don't overdo it, too fast or too slow. Too fast cadence will increase the difficulty and burden of running, and too slow cadence will affect the effect of running.

5.Breathe steadily: When running, breathe steadily, without shortness or panting. Breathing should be natural, with mouth and nose inhalation, and appropriate deep breathing and slow exhalation will help improve the effectiveness of running.

In short, running is a simple and effective exercise, which requires attention to correct posture and pace, reasonable breathing and rhythm to achieve good exercise effect and health benefits.

The essentials of running are as follows:

1. The essentials of head and shoulder running measures insist on the stability of the head and shoulders one by one. Keep your head straight ahead, and don't lean forward unless the road is uneven, and keep your eyes fixed on the front. Properly loosen the shoulders to prevent the chest from latching.

Power stretches shrug one by one. The shoulders are loosened and sagging, and then they can be shrugged up, paused, and repeated after recovery, and the arm and hand running movements should be swinging the arms one by one, and the left and right movements should not exceed the midline of the body.

Fingers, wrists, and arms should be loose, and the angle of the elbow hub should be about 90 degrees. The power stretch raises the elbow and swings the arm one by one. The two arms are ready to start one in front of the other, and the elbow hub of the back swing arm is only raised, and then the front swing is released. As the move accelerates, it rises higher and higher.

2. The essentials of the trunk and medulla running movements are to stand upright from the neck to the abdomen one by one, rather than leaning forward (unless speeding up or going uphill) or leaning back, as may be conducive to breathing, balance and stride. The torso should not be too rocky from side to side or too high and low. When swinging your legs forward, you should pay attention to the rotation and release of the wheels when running.

Power stretch lunge by lunge press leg. The legs are opened back and forth, shoulder-width apart, and the body with a bridge body ** is slowly lowered until the muscles are tense, and then released to recover. The torso has always been upright.

3. The essentials of waist running measures should be naturally erected one by one, and should not be too straight. Muscles tense slightly, maintain your torso posture while keeping an eye out for cushioning the blow of your foot on the ground. The dynamic stretch is bent and stretched forward by the individual.

Stand naturally with your feet shoulder-width apart. The trunk is sluggish and gently bends forward until the two parts droop to the toes, hold for a while, and then recover.

Tips for running movements

1. Lift your toes.

It is important to lift your toes when you run, which will make us more comfortable and reduce the chance of injury, most of which are caused by the toes falling down when running. Try to keep your toes upturned and land with the arch of your foot in the middle. Try to keep your heels moving backwards and upwards in the lower direction of your hips.

This will allow your movement posture to automatically adjust correctly so that you land with an arched position when your foot lands.

2. Don't take too big a step.

When running, the foot should fall under the hips, and the place where the foot lands should be clear, not in front of the body, everyone should pay attention to this, if you don't know how to run. One way to avoid taking too big is to speed up your cadence. Running at a faster cadence will push you to lift and drop your feet at a faster pace, making it difficult to take too big a stride.

Your feet should land at a frequency of about 170 to 180 times per minute.