If the speed is not fast enough (the pace is beyond 6:00), the “hip delivery” technology will not perform so well
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Leg lifting range is obviously the external expression of “hip sending”, but “hip sending” is not equal to just thigh lifting
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It is considered to be a key running technology and plays an important role in increasing stride and showing beautiful and coordinated running posture
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If one side of the hip cannot extend, it will limit the pelvic rotation, which will trigger a chain reaction – the other side of the hip cannot move forward, Therefore, improving the flexibility of lumbar pelvis hip joint is one of the foundations of “hip delivery” technology
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If your lower leg is dragged on the ground and does not fold to your thigh to a certain extent, your “hip sending” leg lifting is “hoe hoe”, and you have not really mastered the essence
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For runners with certain running experience, they must often hear the word “send hip” and the running God talking about it
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The abnormal posture formed by sitting for a long time can easily lead to the tension of iliopsoas muscle that bends the runner’s hip
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The enhancement of leg swing ability of “hip sending” must be matched with the enhancement of arm swing, otherwise the “hip sending” technology cannot be formed
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Hip movement is often called “hip sending” in running“ Hip sending “is a technology most discussed among master and middle master runners
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If you only lift the thighs without the gyratory movement of the pelvis, it is not “sending the hips” but “lifting the legs”
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The joint socket of the hip joint is composed of the pelvis
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But isn’t running on your legs? Why did you pull your hip? In fact, hip joint, commonly known as “crotch” is the axis of lower limb movement
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It is more realistic to take it as the technical improvement and promotion under the condition of high speed
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In fact, when the pace is fast, the swing arm will naturally strengthen, so strengthening the swing arm helps form the “hip sending” technology through moderate torsion of the trunk
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Most runners are professional people who sit at their desks
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The forced back swing of the upper limb can effectively pull the internal oblique muscle and external oblique muscle, so as to form the trunk stretch reflex and promote the pelvis to rotate left and right under the action of muscle stretch reflex
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When running, when one leg kicks the ground, it enters the forward swing stage, that is, the thigh swings forward
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Four key points for forming a good “hip delivery” technology Strengthen swing arm Running is a whole-body movement
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Xiaobian specially found the video of hip delivery for track and field team training
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What exactly is “hip giving”# 01
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Therefore, during running, the lumbar spine pelvis hip joint constitutes a more complex, precise and subtle linkage composite structure
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The scientific name of the anterior hip muscle is iliopsoas muscle
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If one side extends the hip, the other side will bend the hip, which will drive the pelvis to rotate
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Strengthening the arm swing, especially the forced back swing of the arm, can drive the appropriate left and right rotation of the trunk, and the left and right rotation of the trunk drives the left and right rotation of the pelvis with the help of the lumbar pelvis hip joint composite structure, which helps to form the “hip delivery” technology
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According to the law of rotation, the reduction of the moment of inertia increases the angular acceleration of the thigh rotating around the hip joint, and the increase of the angular acceleration increases the angular velocity of the swinging leg, so as to form a really good “hip delivery” technology
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Strengthen leg lifting ability training Runners are well aware of the need to practice more gluteal muscles and quadriceps femoris, but they almost ignore the training of an important part – the anterior hip muscle
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The main function of iliopsoas muscle is hip flexion, that is, leg lifting
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If the strength of iliopsoas muscle is not enough, there will be weakness of thigh forward swing and running with legs“ “Hip sending” is not equal to leg lifting, but without leg lifting, there is no “hip sending”
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Improve lumbar pelvis hip flexibility If there is no good flexibility of lumbar pelvis hip joint, the left and right rotation of pelvis and the range of leg lifting are not enough, then an effective “hip sending” leg lifting technology can not be formed
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Without arm swing and a certain degree of trunk torsion, the pelvis can not rotate; Without hip flexibility and hip strength, the legs can’t be lifted; Without leg folding, leg lifting is unsustainable
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What is “hip delivery” During running, the thigh swings forward with the hip joint as the axis, and then pedals and extends on the ground
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In other words, “sending the hips” is “lifting the legs”, but “lifting the legs” is not equal to “sending the hips”“ “Hip delivery” is an advanced technology, which needs to be based on speed
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It can be seen that a good “hip sending” leg lifting technology should be based on the folding of the lower leg, otherwise your leg will be lifted forward like a hoe, which is laborious and ugly“ “Hip delivery” technology is an integrated technology, which requires the cooperation of whole-body coordination, body flexibility and movement technology
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It seems that the leg lifting range is obvious, which is the so-called “hip sending”“ The essence of “hip sending” is the increase of leg lifting range brought by moderate pelvic rotation
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You can feel it and imitate the training of high leg lifting ~ the above content comes from the people’s Posts and Telecommunications Publishing House “no injury running method 2: optimization and training improvement of running technology”
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If you already have a certain speed foundation and want to further improve, you can improve from the following four aspects# 02
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Reasonable leg folding technology greatly reduces the forward rotation radius of the thigh, and the reduction of the rotation radius reduces the moment of inertia
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During the most classic hip dynamic chart running, the pelvis will produce a moderate left to right rotation movement, which is equivalent to indirectly increasing the range of forward movement of the thigh even without leg swing; At the same time, with the front swing of the thigh, the trend of the thigh moving forward is formed
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If the hip can’t be opened, it will appear as sitting running“ The essence of “hip sending” is that the pelvis rotates left and right with leg lifting, and the hip joint is connected to the pelvis
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Promote leg lifting and folding If you think that strengthening iliopsoas muscle can form “hip sending” leg lifting, obviously you think the problem is simple
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One ring can achieve better results
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The power of thigh forward swing comes from iliopsoas muscle
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