What is the role of swinging arms in running, and what are the requirements for swinging arms?

Swinging the arms balances the kinetic energy of the legs, providing stability to the runner.

University of Colorado, USA.

of researchers compared energy expenditure in four different running positions (normal arm swing, arms behind the back, arms crossed over the chest and raised on the head). The results of the study showed that running with normal arms behind the back of the arm saves 3% of the energy compared to running with the arms folded in front of the chest and 13% less energy than running with the hands held high above the head.

The study found that when running, placing the arms in other positions increased the use of muscle strength, leading to increased physical exertion to some extent.

If you don't have an arm swing or you don't have the right swing, then from now on, correct it and make running more efficient.

can make you run faster. An even, rhythmic arm swing can increase the frequency of your runs. Coupled with the articulation of the waist, you can move more harmoniously as a whole. Therefore, in running exercises, upper arm swing is very important.

The swing arm during running has the effect of maintaining body balance and regulating cadence. The arms should not be too close to the body, the forearms are close to the ground, and the rhythm of the pace is easily swinged. When running long-distance, the swing arm should be small and not large, as an excessively large swing arm will cause the torso to rotate and prolong the action time, resulting in fatigue and waste of energy.

Running exercise 48: arm swing and coordination training, increase the frequency of arm swing, improve running speed.

For the movement itself, enhance the coordination and flexibility of the movement.

For the human body, the balancing effect.

The seven principles of an efficient arm swing for running are as follows:

1.Swing your arm in the opposite direction to your leg when running.

2.Swing forward and backward in a straight line when running; And the elbow should be facing backwards, not outwards.

3.Using your shoulders as a fulcrum when swinging your arms, keep your arms bent and push your elbows back.

4.The arm is bent at an angle of about 90 degrees, and the angle of the elbow joint is allowed to be between 70 and 120 degrees when running.

5.Swing your fist at hip height, not too high (against your chest) or too low (lower than your hips).

6.Swing your arms with strength and move them from your chest to your hips in an arc.

7.Keep your shoulders and hands relaxed (open fists), steady but not tight, and don't shake from side to side.

At the same time, a good swing arm can make you run more smoothly and steadily. In addition to the above seven principles, there is another small detail that happens more often in daily running: don't hang your phone on your arm, and don't run with a bottle of water in one hand.

Although it is only a few hundred grams, it has an impact on the running style in the long run.

The speed and endurance training of the 400-meter run is suitable for repeated running with "short and long and short", the winter training is mainly the distance running of the super main event, and the spring training and competition period are mainly the distance running close to the main event.

Running requires a lot of change because: The ever-changing speed directly determines the speed of your running and the level of your legs. How tall you are, so the words running are very demanding for change.

When running, don't swing your arms too much, and if you're jogging, be sure to swing your arms small. If you're going to run fast, you have to swing your arms, you have to be bigger, so you can speed up your speed.

Alignment is very important for running, it has always played a role in the balance of pull-ups, and one can also play a role in driving your legs forward speed, so if it is a regular white B10, you need professional guidance, if you just move your body, you can just pose.

Running requires a reasonable swing of the arms, not too high and not too low, and the highest point does not exceed the shoulder. The amplitude is reasonable, and the pace should be consistent with the number of steps.

When running, bend your elbows 70-110 degrees, keep your hands close to your heart, keep your shoulders relaxed, and swing your arms toward the midline of your body but don't let your arms swing your entire body.

Running also follows this principle, so that sometimes it is too instinctive to swing the arms, but subconsciously it seems to be recognized that the swing of the arms when running should be a little more professional and standardized.

The arms should be swinged back and forth, the forearms should be slightly bent, coordinated with the feet, and the stride length and speed should be consistent. But the maximum size should not be over the shoulder.

The requirements of the swing arm vary from person to person, and everyone's swing arm is a different feeling when running, so it's good to suit you.

When running, the two back plates should grow and move naturally, shaking with the rhythm of running.

When running, you usually have your arms on your waist. Don't swing too much next to the ribs, if it's too big, it will affect your balance.

The elbow should be bent at 70 to 110 degrees. Regimental wheels.

Keep your hands close to your heart (don't force yourself to hold them down).

Keep your shoulders relaxed.

Swing your arms toward the midline of your body, but don't let your arms swing your entire body.

Bend your elbows at about 90 degrees, keep your hands relaxed, your shoulders down, your arms lower, bring your elbows close to the sides of your body, and then concentrate on pushing your elbows back, it's important to note that you don't let your arms swing over your body.

1. Landing buffer.

Many people are on the ground with the balls of their feet on the ground, and the sound is loud when they land. The correct movement is to run with the neutral foot on the ground first, and not on the ball of the foot. This is a kind of protection for the ankles and knees to prevent the occurrence of periostitis.

2. Swing arm. The swing arm is to maintain the balance and coordination of the body during running, so that the body swing is more natural and slippery, which is in line with the rhythm of human movement. When you wave your arms, remember not to put your elbows in front of you, don't put your hands behind you, and swing your feet naturally.

3. Keep your head up and your chest high.

Keeping your head high and chest high while running can help improve your respiratory and circulatory systems and establish a normal memory state. Because during running, the human body constantly consumes energy and is prone to fatigue. At this time, if you can stand up with your will, it is very simple for you to improve your hunchback.

4. Head and shoulders.

Keep your head and shoulders steady. Look straight ahead with your chin slightly down, but not downward. When running, the shoulders should first relax and sag, then shrug as much as possible, stop for a while, return to the original position, and repeat.

5. Arms and hands.

Hold your hands slightly, bend your arms at about 90 degrees, and swing them back and forth naturally. Be careful not to show your elbows with your forward arms and your hands from your backward arms.

When running, your arms should swing regularly in the same direction you are running, rather than sideways. When running, the torso will have a natural twisting movement, and the corresponding swing of the arm back and forth will minimize this twisting of the torsion of the torso to maintain as much stability as possible.

It is important to note that when swinging the arms back and forth, the swing backwards should be slightly larger and the forward swings should be smaller, which can also reduce the phenomenon of excessive stride.

The height of the swing of the arm back and forth depends on the speed of your running, when accelerating and running, the forearm should swing forward to the position of your chin, and the opposite upper arm swings back almost parallel to the ground, and the elbow joint is about 90 degrees; The amplitude of upper limb swing decreases when jogging, and the focus is on relaxation and balance.

When you hear the premonition to "run", you quickly make a fist with both hands (four fingers curled up, thumb on the first joint of the index finger and the second joint of the middle finger), raise the waist, about the same height as the belt, the center of the fist inward, and the elbow slightly inward.

After hearing the "go" command, 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; Keep the upper body straight, swing the arms back and forth naturally, swing 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 10 cm away from the buttoning line; When swinging your arms back, place your fists against your waist.

Precautions after running.

1. Do not squat and rest.

If you squat and rest immediately after fitness exercise, it will hinder the blood return of the lower limbs, affect blood circulation, and deepen the fatigue of the body. This condition is more common in those activities that involve a lot of exercise, such as long-distance running. The correct way is to do more relaxation and tidying activities after each exercise, such as slow walking, leg relaxation, etc.

2. Don't take a cold bath (or swim) when sweating

When you sweat profusely after exercise, the capillaries on the body surface dilate, and a large amount of heat is dissipated from the body. At this time, if it encounters cold water, it will cause the capillaries to shrink suddenly, which is easy to reduce the body's resistance and cause diseases.

3. Do not "omit" finishing activities.

When you feel weak after each exercise, you should relax appropriately, such as freehand exercises, walking, relaxation massage, etc., which will help eliminate muscle fatigue and quickly recover physical strength.

4. Don't be greedy for cold drinks.

You lose a lot of calories when you exercise, and it's understandable that you need to replenish it urgently. However, the human digestive system is still in a state of inhibition after exercise, and it is easy to eat a large number of cold drinks, which can easily cause gastrointestinal cramps, diarrhea, vomiting, and easily induce gastrointestinal diseases.

5. Don't eat right away.

During exercise, the blood of the whole body is redistributed, so that the peristalsis of the gastrointestinal tract is weakened, and the secretion of various digestive glands is also greatly reduced.

The above content reference: Encyclopedia - Running.

1. There are many essentials of running arm swing movements, and the shoulders should be relaxed when running. Both hands should also be relaxed, not too hard. Just keep your fist half-clenched and let your arms swing back and forth.

2. The height of the fist is almost the same as the eye. When swinging your arms backwards, fix the movement of your arms and don't deliberately throw them back.