How to wave your hands and how to run fast with your feet when running

There is no fixed pattern for running, as long as the movements of all parts of the body can be coordinated and smooth, and will not cause tension, it is probably an effective running action.

First of all, you must have a good body posture; A prerequisite for good body posture is proper muscle strength. Exercises that strengthen muscles such as sit-ups, push-ups, cross-squats, pull-ups, etc., are beneficial for maintaining good body posture and achieving effective running movements.

The standard running posture is with the head and torso straight, the body is quite relaxed, the head is raised, the eyes are looking straight ahead, the arms are naturally drooping, and the fingers are gently grasped towards the midline of the body. Step forward with your feet just below your body's center of gravity.

Beginners make the mistake of over-striding; That is, when the foot steps forward, the position of the foot at the moment of landing is in front of the body's center of gravity. Regardless of body type, everyone has a suitable stride length. The method is to rely on regular practice and trial correction.

Other common mistakes include: when the foot is on the ground, the toes are inward or outward; The movement of bouncing the body is too obvious; The arm oscillates too much or swings in a left-right direction. Running movements should be as smooth and natural as possible, and all over-emphasized movements should be kept to a minimum.

Don't run on your toes, this is a common problem for beginners. In this style of running, the calf muscles and heel keys are subjected to considerable load each time the toes touch the ground, and the calf will be painful for a long time. In the case of endurance long-distance running, it makes sense to run on your heel or with your feet on the ground.

The combination of breathing is very important for the speed control of runners, and in the author's experience, it is a good practice to use the number of steps to match breathing. When maintaining a uniform velocity, the principle is to exhale in 4 steps, inhale in 2 steps, exhale in 3 steps and inhale in 3 steps when accelerating, and inhale in 2 steps when oxygen consumption is large.

1. Let students establish the correct concept of movement. The technical requirements of the swing arm are that the two arms are bent at a 90-degree angle, and the fingers are naturally half-clenched into fists or naturally extended. The angle of the elbow swing is not consistent in running, when the forward swing arm decreases, and when the arm swings backwards, the elbow angle increases, the swing arm action should be natural and powerful, the front swing slightly exceeds the jaw, the back swing is slightly outward, do not shrug the shoulder, the horizontal axis through the shoulder joint should run around the spine with both arms at the same time, that is, when the arm swings forward, the same shoulder also moves forward, and the other shoulder runs backward.

When teaching, the swing arm can also take the form of mantras, so that students can fully understand the essentials of the movement. That is, the shoulders are shrugged and the elbows are bent and the fists are half-clenched, and the forward swing does not exceed the midline of the forehead.

The back swing elbow is slightly outward, the back of the big arm is flat on the shoulder, and the front and back swing arms and shoulders are relaxed, maintaining the rhythm on both sides. 2. Do adaptive arm swing exercises. When practicing, first explain the essentials of the swing arm.

Make complete and correct demonstration movements, so that students can establish the correct appearance of movements. Then organize the students to practice so that they can imitate correctly according to the teacher's correct movement essentials and establish a preliminary proprioception. 1. Do forward and backward swing arm exercises in lunges on the spot.

Practice according to the change in rhythm prompted by the teacher. 2. Do front and back swing arm exercises in jogging. 3. Swing your arms in place with small dumbbells in place.

After long-term intensive exercises, they will form the correct motivation stereotype. This results in a correct arm swing posture and improves the level of movement. 3. Several ways to correct wrong actions in a timely manner.

1. Let students know the results of the practice in time, clarify the posture and reasons for the wrong movements, and correct them in time. At the beginning of learning, the student's attention is not concentrated, the concept is not clear, can not clearly know the movement of the joint, so it is difficult to find the error, only according to the teacher's language prompts or wrong action demonstration, in order to make them understand the gap between their own actions and standard actions, in addition to the teacher's verbal prompts, for the same action error students can be designated from the representative for typical demonstration, through observation to make students perceive their own wrong actions from others. 2. There are three ways to explain to students the motor sensation of the corresponding muscles:

a. The teacher tells the students the impression of the muscle sensations they experienced when they completed the movement. b. Guide students to communicate with each other the impressions of muscle movement sensations. c. Deepen and strengthen the impression of muscle sensation through one's own reminiscence.

3. According to the characteristics of the wrong action, carry out passive help and force yourself to make the correct action. If the student can notice that he or she is doing the right thing with the help of "passivity", then he or she will be able to experience the correct technical action and strive to change from "passive" to "active" in learning.

Swing the arm: the front does not show the elbow, the back does not show the fist, the fist is to the nose; Breathing: Three steps and one inhale, three steps and one exhale, breathe through the mouth, and run out of a fast and uniform rhythm.

I don't know how to wave my hand, but the breath is basically two or three steps, one inhale, or exhale.

Take a look at the performance of marathon masters in international competitions, and Bekele, the king of 10,000 meters, has a running style comparable to textbooks.

Scientific swing arm posture: During running, athletes should clench their fists lightly, put their thumbs on their index fingers, hang their shoulders naturally, bend their elbows naturally (on both sides of their body), and swing naturally back and forth with their shoulders as the axis (note: gently swing their wrists up and down to drive their forearms to swing their arms back and forth), and when the arms swing to the vertical part of the torso, the angle of the elbow joint should be expanded so that the muscles can be relaxed.

The importance of the swingarm.

Middle-distance running is a tough sport that requires a lot of speed, endurance, strength and technique, and it can be said that every aspect is very important.

Absolute speed helps athletes get a head start in the final sprint, endurance keeps athletes running at a good specific pace, and technology takes speed and endurance to the next level.

Among them, the swing arm technique is essential to improve the athletic performance of middle-distance runners. So, what is the importance of swinging arms?

Clause. 1. The swinging arm action can enhance the strength of the athlete's back pedal.

Starting and sprinting are important links in middle-distance running, and in this process, the athlete's back-kick power needs to be used, but only relying on the way of supporting the leg to push the ground cannot exert all the leg strength of the movement, resulting in unsatisfactory performance in middle-distance running.

The active swing arm can increase the reaction force of the human body in the forward direction, thereby improving the driving force of the human body and increasing the speed of starting and sprinting, which is also the professional middle and long-distance running coaches have been emphasizing that athletes should take the initiative to swing their arms, so that the upper limbs can drive the lower limbs.

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 running, the swing arm should be a forward and backward 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. Swing slightly inward when swinging forward and slightly outward when swinging back.

Stretching – raising elbows and swinging arms. 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.

Running teaching 100 days into a half motor man 002 how to swing your arms when running.

If you want to practice, you can stand with your legs apart and your front legs slightly flexed. Then practice swinging your arms, slowly and gradually. Be fast to your limit.

At the same time, you should also pay attention to whether your cadence is in harmony with your swing arm. If your cadence is not fast enough, your swing arm is fast and useless. So, I recommend that you practice swinging your arms and then practice raising your legs quickly in place.

This allows you to combine your swing arm and cadence.

In the sport of running, the swing arm is an important part of the movement to maintain and change the speed. However, because the students could not swing their arms correctly during the practice, the whole running technique was affected, and it was difficult to improve the running performance.

Correct swing arm action: take the shoulder joint as the axis, swing back and forth, swing forward the angle of the large and small arms is 90 degrees, and swing backwards The angle of the large and small arms is about 135 degrees.

I do sprinting, but there are long-distance runners in my team, so I ask.

Balance, balance, the posture you run without waving your hands must be very handsome!

When the arm is on the treadmill, the body has a fulcrum...

If you are a long-distance runner, you must land on your heels first at the beginning, and then run on your toes when you sprint at the end, and if you are tired halfway, continue to do the movement of waving your hands, and your feet will follow.

Raise your legs high, take big strides, increase your cadence, and run in a straight line.

You can run in stride, plus fast.

The swing arc is not important, since you know the swing arc, it means that you only need to control the direction of the swing arc force...The direction of the swing arc is exactly the direction you are running. When running slowly, exert force on your toes, land on your heels to your toes in turn, and ...... on your toes againWhen running fast, the whole process is on tiptoe with the thighs and calves in the hidden limb full arch state, the arms are maximized, and the forearms and palms or fists are combined into a straight line. When running, remember to lean your body ...... toward your navel

For people who are not very good at physical strength, there are two main points to talk about skills:

1: Stretch your stride wider and get the most out of your running shoes.

2: Don't use all your strength when running corners, after all, corners are not easy to run. Be sure to save enough energy to sprint on the straights! I used to run sprints on the track and field team, so I'd like to share some of my previous experience with you:

1.Before running, be sure to do warm-up exercises (very important), such as pulling the tendons of the legs, such as raising the legs, pressing the legs, etc.

2.Before starting, take deep breaths, inhale in large gulps, and exhale slowly to relieve tension; When starting, you should concentrate and react quickly, and when the gun goes off, you should push your right foot back hard; The start is quite important, especially in the sprint!

3.In the process of running, you can't skip the lane, otherwise the person you crossed the lane and you will cancel the score! (neither of them had any grades).

4.If you run the corners first and then the straights (however, it is usually the first curve and then the straights), don't run the corners with all your might!! It only takes about 7,8 percent of your effort, because running corners is very strenuous!

Then run the second half of the straight with all your might, because the straight is better to play a little bit!!

5.In the process of running, you should run on your toes, swing your arms quickly, and the width between your feet should be moderate, not as wide as possible!! The speed of the swing of the arm will indirectly affect how fast you run!!

Good luck, good luck!

1. You need to warm up before strenuous exercise. To warm up, you need to move your wrists, ankles, waist, and neck. Try to warm up until you start to get warm. Otherwise, it is easy to cramp and strain ligaments.

2. If it is a sprint, then you must exercise your reflexes. The speed of the start has a great impact on the final win or loss, and of course, it is not a rush. If it's a sports meeting, you can listen to the guns of the referees in the previous games before the start of the race, and how long it will be.

Learn to wear spikes, and when you have the conditions to train, try to wear spikes, as strong grip is helpful for sprinting. In addition, it is better to learn to use the starting point if possible, which is helpful for starting. Sprinting is a blink of an eye, and these details have a big impact on the whole.

3. In addition to the usual training, middle-distance running should grasp your own rhythm. Some people are used to sprinting in the first half and slower in the back. There are also people who are used to being a little slower in the front and a little faster in the back.

There are also people who are used to running at a uniform speed. These are all different from person to person, and it is necessary to discover the way you are used to in training. Don't be led out of rhythm during the game, which is particularly stressful for your mind and body.

Also, grasp the rhythm of breathing, and pay attention to the exercise of lung capacity.

First, use transparent glue to put all your feet together.

Then, for example, when you run with your left foot, push the top part of your foot and that's it.

Just step back with both feet, and when you run, you have to step over.

Grammar: verb-object; as a predicate; Don't miss the planting season.