Otherwise, the body will be forced to bear a lot of exercise suddenly, which will not only cause knee pain, but also cause ankle pain
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A friend of Xiaobian is ready to start running and fitness
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When standing on one foot, the forefoot palm of the stretched leg falls on the bell piece, and the rear half remains suspended
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Warming up before running can also improve your heart rate, increase the blood flow of muscles, tendons and ligaments, and put the body into a state
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Keep balance with two hands on the wall; Relax the whole sole of the foot so that the heel is pressed down
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After the beginning of autumn, the weather is getting cooler and the outdoor sports are becoming more and more popular
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However, if the arm swings too much and the swing range is too large, resulting in inconsistency between the arm and the running direction, the stability will be greatly reduced
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Keep stretching for 30-60 seconds, and then change the other side
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Stretching is the key to make the body soft, the muscle circumference larger, more powerful and less vulnerable
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Don’t swing your arms back and forth when clenching your fist (because clenching your fist is a tense posture, you can’t swing your arms easily and naturally)
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The lower leg and thigh are closer to a straight line, The knee will be hurt even more
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Try to tighten your arms, open your shoulders back, relax and don’t shrug, Bend your elbows by about 90 ° and relax your hands
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You can achieve the warming up effect by running 500-1000 meters slower than usual~ 02position in order to achieve the goal set by yourself faster, sometimes you will run and start to stride forward
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Xiaobian helped you find two actions to stretch the lower legs Sitting posture bend your knees, stretch your legs, keep your knees bent, and hold the front soles of your legs with both hands to maintain balance; Move the forefoot as close as possible to the body, feel the stretch and pain on the back of the stretched leg, keep the stretch action for 30-60 seconds, then change the leg, repeat this action, mainly for the soleus and gastrocnemius standing step leg stretch, and select bell pieces or weights with height as AIDS
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After you finish your legs, turn your attention to your arms and run
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So, what do we need to pay attention to when we start running? 01warmup warm up, put on sports shoes and go outdoors
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Unlike professional athletes, you don’t have strong core muscles and leg muscles
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Repeat this action mainly for the soleus muscle and the back of the lower leg
Although it is faster, in this way, the force that should be absorbed by the plantar fascia and foot arch will be transmitted to the knee along the lower leg, resulting in injury
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Your tired body unconsciously swings its hands and arms to drive your body
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Feel the stretch and pain on the back of the whole lower leg
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First, do a dynamic warm-up, Exercise your sedentary body for a day
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When you want to speed up, you can try to lift your knees and arms higher, which will make it easier to 03stretch Finally finished the target mileage, but don’t hurry to sit down and rest to stretch the contracted muscles, otherwise there may be delayed muscle soreness, which will affect the subsequent exercise and even daily walking
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Although running is a sport with legs, it will be easy to get hurt if we don’t pay attention to the details
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When you run, your upper body and lower body will unconsciously cooperate, Twist left and right to maintain stability
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It will also increase the driving torsion through the shoulder, which will not only affect the running efficiency, but also make you feel extra low back pain
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Finally, I hope all runners can have a healthy body ——————————————————————– release regular event information and hot information, and keep an objective and neutral evaluation to explain the truth of the marathon.
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It’s even a safe stride with no more than one meter per step
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