Physical Education Class Running Movement Essentials, Basic Movement Essentials of Running

The action of running.

Running is mainly used for fast travel.

Essentials of the movement: When you hear the premonition to "run", quickly make a fist with both hands (four fingers curled, 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 upright, 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 5 cm away from the buttondown line; When swinging your arms back, place your fists against your waist.

The marching speed is 170-180 steps per minute.

Hear the command to "stand", run two more steps, then land on the ground with your left foot half a step forward (two fists at your waist and stop swinging), bring your right foot close to your left foot, and lower your hand at the same time to establish a straight position.

The first step of running must be to jump out, the forefoot touches the ground, and the whole running process must not land on the ball of the whole foot; When standing, pay attention to the consistency of leaning on the leg and putting the arm.

01 Basic running movement essentials.

When jogging, the movements should be natural and relaxed, and the breathing should be deep, long and rhythmic, and do not hold your breath. Don't run too fast, don't run fast or sprint. It is advisable to maintain an even pace, and to have a relaxed atmosphere in which you do not feel uncomfortable, do not breathe, do not blush, and can talk while running.

Running requires concentration and no desertion. It's best not to have a jade pendant or something around your neck, otherwise, it's very dangerous!! In short, just be serious!!

Running movement essentials: Keep your head and shoulders steady. 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.

Staying upright from neck to abdomen, rather than leaning forward (unless accelerating or going uphill) or leaning back, is good for breathing, balance, and stride.

Keep your waist naturally upright and not too straight. Swing your thighs and knees forward instead of lifting them up. The foot should land about a foot in front of the body, near the midline.

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 the 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.

1. 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.

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. 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.

4. 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.

Precautions for running:

1. Proper footwear is important.

Attention everyone: in the case of jogging, you must wear a pair of comfortable casual shoes with the actual effect of shock absorption, do not jog barefoot, running barefoot, the harm to everyone's feet is very great. The greater the rest, the greater the damage, please pay attention to this.

In addition, jogging barefoot or wearing ill-fitting shoes will continue to make the calf bear a greater interaction force, which is also harmful to the calf, and the adverse effects on the body will be more obvious day after day.

Second, the warm-up action is necessary.

Warm-up movements are best started with systematic stretching activities. Stretch slowly to prevent sudden exertion, and the part of the muscle that is stretched must not be exerted.

After stretching, you should do some general warm-up exercises, such as light running and jumping on the spot, which not only stimulates the internal organs of the human body, but also heats up the joints of the whole body. You may find that many people just start exercising too much without doing warm-up exercises, but you don't do that, because you understand that warm-up exercises give you physical and mental health and give you victory.

1. Start with jogging, don't go for speed. Jogging is an aerobic exercise that helps to strengthen the body, which can be persistently adhered to, improve lung capacity, and promote calorie consumption. Fast running is an anaerobic exercise, which can last for a relatively short time, and it is easy to thicken the calves, so it is not recommended for ordinary people to run fast.

2. When you first start running, we can run every other day, and after a period of time, the muscle soreness disappears, and then increase the frequency of running, you have to ensure that you give your body a week to rest for 1-2 days, so that your body can recover and then have the motivation to continue running in the second week. Each running workout should be controlled for more than 20 minutes and less than 90 minutes.

3. Move the joints before running to improve the flexibility of the joints and ligaments and reduce the chance of injury. After running, stretch the leg muscles to improve the congestion of the leg muscles, so that the legs will look better when you lose weight.

4. Learn the correct running posture, prepare a pair of comfortable running shoes, straighten your back when running, move your arms with your legs, and control the soles of your feet to land, so as to alleviate the pressure of the knee joints and reduce physical injury. Confusion.

5. People with three highs and excessive obesity are not suitable for running, so it is recommended to choose other low-intensity exercises to start. And those who choose to run, must listen to their own body, feel discomfort, must stop.