The correct movement when running?? What is the correct movement when running?

The whole process of correct movements when running is broken down:

The specific essentials are as follows:

One: To start running, learn to relax first.

Running should be based on the premise of relaxation, the eyes are level at the distance of about 10 meters below the front, the upper body is straight and relaxed, the body leans forward slightly, so that the body falls straight forward, at this time it will unconsciously take a step, relying on the power of the body to move forward, through such a centripetal action, people will naturally take steps and start a run.

Two: the appropriate swing arm amplitude.

When swinging the arm upwards (front) to the position of the chest line, and when swinging the arms downward (backward) to near the waistline, this is a more appropriate swing arm amplitude. As the distance increases, the swingarm amplitude decreases; As the speed increases, the swingarm amplitude increases. When the foot cannot run, it is necessary to use the swing arm to increase the strength of the foot lift.

This amplitude needs to be used to for a while, and most people who have just started running will swing their arms more than this amplitude, which is caused by the high speed and uncontrollable cause.

Three: Breathing through the nose can avoid forked breath.

Try to breathe through your nose when running, mouth breathing is just an aid, you don't need to worry too much about a few steps and a few breaths at first, just run casually, if you mind breathing problems too much, you will not be able to find your rhythm, and your mind will always think about the exhale or inhale. As you get used to the nasal and mouth-supplemented breathing and find your own rhythm, your breathing will naturally become regular.

Four: Use the power of the ground to push the body forward.

When running, the lower body movement is like this, first the knee premise, the leg hem, and then push backwards and downwards, and when the center of gravity extension line of the body passes the support point, push the ground to let the whole force push the body forward. If the center of gravity of the body does not exceed the support point and starts to kick the ground, then the force is upward, if you feel floating when you run, it means that the kicking action is too early.

Running with your head down: Some people are willing to bow their heads when running. This posture is incorrect. When running, keep your head and shoulders steady, try to keep your head facing straight ahead, don't bow your head unless the road is uneven, keep your eyes forward, don't nest your chest, and open your chest.

Swinging the arm: When someone runs, the arm swings so much that it seems that they can exercise the arm, but the large posture is not correct. The correct should be to move left and right not to exceed the midline of the body, keep the arms relaxed, and the elbow joint at an angle of about 90 degrees.

Straight upper body: Some people run on a treadmill with a straight upper body. That's not true.

When running, keep your waist naturally upright, but not too straight, and lean forward. Leaning forward reduces the weight of the knee joint, reduces sports injuries, and maintains high dynamics.

Big pace: Some people run with a particularly large pace and their calves stretch very far. This is also incorrect.

Because, if the pace is too big, it will land with the heel, which will damage the bones and joints, and the correct one should be to land on the ground with the sole of the foot, which can play a cushioning role and will not damage the bones.

A good pair of shoes also has a big impact on the performance of running. For normal foot shapes, choose shoes with good shock absorption function; If you have flat feet, then you should choose shoes with good stability and elasticity; And for people with high arches, they should choose a lightweight type. Russia, sad. Satisfied.

Learn the correct running warm-up movements, don't do these movements, it's too "dangerous"!

The way your feet land on the ground.

Some people think that you should land on the ground with your forefoot when running, while others think that you should land with your heels. We recommend touching the ground with the middle part first. Studies have shown that a good long-distance runner usually lands with his foot.

The jogger lands with his foot and heel, and the fast runner lands in a higher position than the jogger.

We believe that only sprinters and middle sprinters are suitable for landing on the ball of the front foot. There may be exceptions for some people, but landing on the ground with your foot is a good way for intermediate and intermediate runners. This reduces vibration and relieves pressure on the calf muscles and tendons, while preparing you for the next step.

Hip and head posture.

It's hard to imagine: when your feet hit the ground, where are your hips? Some people suggest that when you land on the ground, your feet should be at the end of your center of gravity line, which is the head, hips, and feet in a three-point line.

Keep your head straight and straight, and look straight ahead. Special care is required when turning the head, usually from the neck up, to avoid twisting the body and avoiding instability during the journey.

Posture of the arms.

This pose is when you don't use a jogging stroller, but can swing your arms. First and foremost, don't stiffen your arms, clench your fists and bend your elbows completely. Stay relaxed.

Bend your arms naturally above the waistline, not too high or too low. Swing the arms back and forth alternately, moving the legs in the opposite direction.

Some netizens want to run to **, and some netizens want to exercise through running, but the premise of wanting to achieve the goal is to first ensure that their running posture is correct. When running, be sure to maintain a proper posture, first of all, keep your head and your shoulders in an upright direction. Don't tilt your head casually, and don't shake your head casually, otherwise you will easily get hurt.

When running, you should also keep your eyes straight ahead, so that your entire spine is in a straight line. <>

When running, keep your limbs flexible, don't stiffen, especially the swing of your arms should be very natural. When swinging your arms, you must swing back and forth, do not swing left and right, swinging left and right will consume extra energy, and this consumption is unnecessary consumption. The right white arms in front and back can drive the body and also reduce the physical energy expended by running.

Be careful not to swing your arms too much, and keep the upper part of your arms and lower arms at a 90-degree angle. <>

Don't think about running in big strides when running, because running in this way will cause serious damage to your knees, try to use small steps when running, which can not only increase the patience of running, but also reduce the pressure on your knees. Don't raise your knees too high when running, pay attention to this is just running and not raising your legs, if you do these too extreme movements, the damage to your knees is really irreversible. <>

In addition, when running, you should use your thighs to drive your calves to affect the whole body, rather than relying on the strength of your calves and ankles. Running with the thighs to drive the calves and thus the whole body to run is relatively small for the body's energy expenditure, and can exercise all parts of the body. If you rely on your calves and the power of the vocal performance to attract the front body, there will be some major damage to the ankle part and knees, so you must pay attention to these small details when running.

There are a lot of movements when you run, and you have to realize that these correct movements can protect you and create a very easy running rhythm when you run, so when running, you have to understand these correct movements. Leg joint movements and swinging movements of the arms.

1.Raise the legs, use the buttocks reasonably, take the buttocks as the axis, use the buttocks to drive the thighs, and then use the thighs to naturally drive the calves; 2.Landing, whether the heel lands first or the sole of the foot lands first, the landing method is not the most critical, the key is to look at the position of the center of gravity when running; 3.

Center of gravity: When running, move the body's center of gravity forward, that is, the center of gravity is in front of the landing fulcrum. You can tilt your body forward to achieve the effect of shifting your center of gravity forward; 4.

Elastic knees and ankles must bear nearly 3.5 times the weight of the body with each step. The body needs to have a sense of cushioning, and it should be as light as possible when landing to play a certain protective role.

When running, it is correct to use the thighs with the calves and try to land on the toes first.

First of all, if I don't warm up well, I will be prone to injury when running, and secondly, in the process of running, don't mess around, don't do strenuous things, don't look around, don't run and fight, etc. Then it's time to relax and massage your legs fully after the run. When you are ready to relax your esophagus, add a little fluid, which is good for your health.

Leaning the upper body forward, swinging the arms inward, relaxing next time, hitting the soles of the feet all on the ground, breathing evenly, etc., these are all more correct.

Grasp your center of gravity, use the strength of your feet correctly, swing your arms properly, control your speed, and adjust your breathing.

It is more correct to pay attention to protecting yourself when running, and some movements are correct, such as protecting your knee joints when running.