Let’s have a look at it: [running topic] how are you doing? Have a good weekend? This week, Xiao Bian teacher will start a special topic on running
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Soft tissue release
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Kneetochester movement process: one side leg actively raises the knee, at the same time, both hands help to pull the knee joint to the chest; the supporting leg raises the heel in the process of raising the knee; at the end of the movement, hold for 1 ~ 2 seconds
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Hanstringstretch movement process: step forward with one leg, hook the foot and straighten the knee joint; support the leg flexion to keep the lumbar spine straight and the trunk attached forward; both hands can fork the waist or reach the toes; keep the end of the movement for 1-2 seconds
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The movement is even and gentle
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I think stride is more suitable for warm-up of running
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Static traction is used for relaxation, which can relax muscles and magic muscle system
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The difference between stride and stride is that stride needs to do an obvious knee movement first
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Dosage: about 15-20 steps 6
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interested friends can pay attention to it, and then share it by the way! OK, let’s get down to business
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Generally speaking, warm-up is divided into two parts: 1
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Jogging seems to be very easy, but in fact every time the foot falls, it will produce several times the impact of weight, which is not a small stimulation for the body that is not ready
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Special preparation activities are mainly exercises highly related to the sports you are going to do, such as dynamic traction, basic technical exercises, basic tactics and so on
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Before Xiao Bian teacher published an article on the specific characteristics of dynamic traction, so, our focus today will focus on the dynamic traction before running
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Warm up, or preparatory activities, is often the prelude to the beginning of any movement
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Relaxation
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So even if it’s jogging, it’s very important to warm up before exercise
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Dose: about 10 times on each side, alternately
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Please do them one by one
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Quadstretch movement process: one side of the leg bent knee, take the initiative to use the foot to approach the hip; both hands help to pull the foot to the body; the end of the movement is accompanied by a slight hip extension trend, looking for a feeling of stretch and straightness; the end of the movement is maintained for 1 ~ 2 seconds
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For preparatory activities, from a professional point of view, it can be divided into general preparatory activities and special preparatory activities
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Training; 3
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Of course, the pulling methods used in preparation activities and sorting activities are different
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I wish you a good mood for a week! For finishing activities, the most commonly used means are self massage and static traction of foam shaft
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Lungewalk is simply to change the original squat into stride or step squat
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Finally, the foot is in direct contact with the impact of the ground in running, so ankle warm-up is also necessary
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But the lower back traction has always been a pain for many people, except for those with excellent lumbar mobility and very tight erector spinae muscles, it is not easy to pull the lower back muscles in general
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It is better not to reverse the two
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A complete training or exercise process should include three parts: 1
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Traction; 2
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Specific action details can be obtained by replying to “side squat”
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The picture above is a way to pull your lower back
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Of course, you don’t have to sit on a Swiss ball
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[running topic] traction after running – standing version Hello, everyone
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Dose: 6-8 times on each side, alternately
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General warm-up; 2
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If you can take a tennis ball with you and step on it before running, it will be better to activate the plantar muscles
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Function: mainly pull the hamstring muscle, that is, the posterior thigh muscle group, so you need to straighten the lumbar spine and then attach to the body, otherwise the pulling effect will be diluted by the lower back
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Don’t kick hard! Function: traction of the whole lower limb rear chain; swing and stride movement in abstract running, so the heel of supporting leg can’t touch the ground, and the front kick needs to hook the foot
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Lower back stretch running will use the waist, right! Every time you land on your feet, your bilateral erector spinae muscles contract alternately, and they shoulder the burden of maintaining trunk posture and stability
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1
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(Note: legs close together as far as possible) function: mainly pull quadriceps femoris
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The following movements are suitable for mass runners
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Dosage: about 10 times per side
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The main content will focus on the warm-up and finishing activities of running, the rehabilitation and prevention of running related injuries, etc
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(NFL also uses dynamic traction after pre competition training, which is said to maintain muscle activity)
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For running, special warm-up is mainly highly related to dynamic traction and basic running skills
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The following is my wechat platform’s article about the dynamic pull before running
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Today, Xiao Bian teacher also starts our running topic with warm-up
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1
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For mass runners, it is very important to eliminate muscle fatigue and avoid sports injury
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For most people, the most important part is training, then warm-up, and finally relaxation
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In fact, the three are equally important, training is to improve, warm-up is for efficient training, and relaxation is to maximize the effect of training! The direct effect of relaxation is to promote the recovery of mental and physical fatigue, as well as to maintain muscle elasticity and avoid sports injury
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Running can be said to be the simplest exercise in mass fitness
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Of course, the relaxation here is not a hot bath after running and throwing it on the sofa, but an active relaxation with targeted exercises
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This is the end of today’s content
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Sidelunge side squat, as a supplement of scissors squat, appears in the warm-up of running, which is used to activate the muscles of lateral movement and stretch adductor muscles
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5
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4
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Dose: 6-8 times on each side, alternately
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The general preparatory activities include simple joint activities, common cardiopulmonary activation, simple special exercises, etc
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For details, please refer to the previous article, reply to “scissors squat”
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You can find a stump or something.
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Function: it mainly stretches the hip muscle group, abstracts the swing and support process in running, especially in the starting stage of sprint, so the knee side foot should be bent back (hook foot), and the leg foot should be supported
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Warm up; 2
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For competitive sports, it can improve the effect of sports performance, for mass fitness, it can let you exercise more relaxed, more comfortable
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Of course, in addition, the most important role of warm-up is to reduce the risk of injury
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Dynamic traction is used for warm-up, which can activate muscles and proprioceptive action mode
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In addition, keep the trunk upright and pelvis neutral during the movement
Focus on “happy running” in blue 👉 Video number of the same name professional fitness teacher tell you what’s going on! Strong insertion, a theoretical guidance course that must be read by fitness people: pulling is actually one of the most commonly used means of preparing or organizing activities
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Generally speaking, several times of heel lifting and heel walking can play a good activation effect
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Today, teacher Xiaobian will share with you the relaxation techniques after running
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3
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The farther you run, the faster you run, the heavier the burden will be
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Due to the limited conditions of the majority of runners, teacher Xiao Bian will first introduce the methods of standing or sitting traction to you today
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Dose: 6-8 times on each side, alternately
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2
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The former is often light running and slow bumping, plus some simple joint movement; the latter generally includes dynamic traction and some basic special exercises
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Previously, we introduced the warm-up and running posture related to running
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Warming up is a very important part for any preparation before exercise
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Kgstraightlegwalk movement process: one hand horizontal extension, opposite leg straight leg forward kick; try to kick to the height of the hand; if flexible enough, you can hold the toes at the end of the movement for 1 second
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Generally speaking, relaxation has two major parts: 1
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Special warm-up
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Note: in the process of cutting squat, the phenomenon of trunk swing back and forth should be avoided
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