The correct running posture takes you to the forefront of health. Fitness can promote the body's metabolism. Many people choose this sport when they lose weight. Moderate exercise is good for health. It is said that life lies in exercise. Now share the correct posture of running and take you to sprint the frontier skills of health.
Correct running posture will take you to the forefront of health. 1 Running is one of the common fitness methods, which can not only exercise heart and lung function, but also enhance muscle strength. Continuous and effective jogging can also consume energy and reduce fat. However, if the running posture is incorrect, it will not only fail to achieve the ideal fitness effect, but may also bring harm to the body.
Running is a monotonous aerobic exercise, which needs to be gradual and persistent, and the fitness effect will be obvious. It is necessary to master the process from slow to fast and then to slow in exercise, and gradually increase the swing range of arms and the span of legs.
The correct running posture also requires the heel to land first, not the forefoot to land first. The breathing rhythm can be "three breaths and one breath", "two breaths and one breath" or "one breath and one breath". It is also necessary to develop a correct posture of naturally holding your chest and abdomen and swinging your arms back and forth, so that your body can be stretched more, which is conducive to increasing lung ventilation. It is not advisable to swing your arm from side to side.
If the jogging posture is wrong, it will not only affect the running effect, but also bring harm to the body. Landing on the sole of your foot first will make running easier and increase the burden on your ankle; The left and right swing arms are unsightly, which affects chest expansion and slows down the resultant force of body forward movement, which is not conducive to the improvement of speed.
Running, as an aerobic exercise, is the premise of exercise without injury. Runners usually do some lower limb strength training, such as squatting and jumping, which helps to increase lower limb muscle strength and avoid lower limb muscle strain during running; Run in parks and communities, pay attention to the venue and avoid accidents.
Do some warm-up exercises before running, such as chest enlargement and joint of limbs. Don't change speed at will, and keep a constant speed when running. When you feel tired when you can't run, don't rest when you are tired. You should stick to it for a few more minutes, the limit period will soon pass, which can improve the running time.
After running, don't sit down immediately, but jog for a few more minutes, which is helpful for the transition from exercise to rest. In addition, you should wear light sports shoes and sportswear when running, sun protection caps in summer, and appropriate electrolyte drinks.
Correct running posture will take you to the forefront of health. 2 What is the correct running posture?
Jogging posture should be straight ahead, keep your body upright, lean forward slightly, and don't lean back or swing left and right; Relax your muscles and move forward with a light and trembling pace; Keep your elbows bent 60-90 degrees and swing naturally parallel to the left and right sides of your body. Natural breathing, breathing through the nose or mouth, breathing through the nose and mouth at the same time when necessary; When running, the first half of the foot touches the ground first, then the whole foot touches the ground, and the arch of the foot is used to cushion the strength of the ground; Push hard in the first half when you push the ground, but you can't push hard on the ground or the whole sole at the same time; The soles of the feet can't rub, otherwise it will increase the resistance and make the soles of the feet tired.
Warm up before running and relax after running.
Be fully prepared before running, such as pulling ligaments and muscles, jogging slowly in place, etc. Especially those who run in the morning, because they just got up, their bodies are not fully active. It's best to walk a few hundred meters before leaving, and then turn to running after fully warming up. Don't stop to have a rest immediately after running. Keep walking for hundreds of meters. After fully relaxing, do some massage or pulling activities on the waist, abdomen, legs and arms.
How long is appropriate for jogging every time?
First of all, it should be clear that the purpose of most people running is not to compete or improve their athletic ability, but to improve their cardiopulmonary endurance or lose weight. Therefore, for those runners who have passed the adaptation period and have a certain physical foundation, they should run at a slow and even pace (usually 7-8 km/h) for a long time. Once you are short of breath, unable to speak normally, or your heart rate per minute exceeds 180- age (170- age for middle-aged and elderly people), you should stop exercising. If the main purpose of running is to lose weight, the speed should be reduced appropriately and the time should be extended accordingly. Generally speaking, 30 minutes after aerobic exercise begins to consume fat, and 40-60 minutes is the suitable exercise time that the heart can bear.