① Jogging: All movements are forward, and the body is upright and relaxed. Shoulders are extended backward, arms are lowered, and toes land naturally.
2 Accelerate running: slightly raise your legs and arms to keep your body upright and relaxed.
3 sprint: knees and arms are raised.
2. Don't lean forward when running, and don't hold your head high and lean back when accelerating, which will cause neck and back problems in your running career. Head benchmark, relax facial muscles, which will save a lot of physical strength.
3. Hip benchmark action Hip benchmark: Keep it directly below the body (don't let the hips deform and pout, lean forward, which will cause backache, reduce running efficiency, make the knees not easy to lift, and feel difficult to breathe). Tip: Strengthening your abdominal muscles and lower back muscles in the gym will greatly help your hip benchmark. ?
4. Explosive power training of straight leg jump: straight leg jump: keep your legs straight, keep your feet straight, take a big step as far as possible, and walk as far as possible between two steps. Cross-legged jump: keep your legs straight, your feet on the ground, keep your feet straight, and push your calves as far as possible. ?
5, high leg lifting training slow high leg lifting: hands swing around the waist, the footsteps should be light, the arms should be put down, just swing around the waist, hands swing through the positions of the belts on both sides, feet naturally bend, grab the ground, and land straight.
Extended data:
1. Running can effectively enhance cardiopulmonary endurance, improve lung function and increase cardiovascular system function. Therefore, people who run regularly have a slower heart rate and a larger vital capacity.
2. Regular running can effectively reduce the levels of blood lipid, cholesterol and low-density lipoprotein, and reduce the occurrence of fatty liver. Fatty liver has occurred and can be effectively improved.
3. Regular running can regulate mood, reduce the occurrence of depression and improve sleep.
4. Regular running can make the muscles of the whole body contract and relax rhythmically, increase the content of muscle fiber and protein, and make people's bodies more fit and healthy.
But when running, you should keep a moderate amount of exercise, neither too much nor too little. Run for 30-40 minutes each time, that is, 5-6 kilometers, 5 times every 1 week or every 1 day 1 time. This kind of relaxation training is the best for the body, which can not only lose weight, but also strengthen the body.
People's Network -5 coup lets you achieve the best running effect, and the running mode should be changed.