Squatting can not only practice to the lower limbs, but also effectively exercise to the core.
Squatting is a good action! Here, Lao Wang asks Xiao Zhouzhou to demonstrate the typical squatting action and its four changes.
Strong muscles can not only make you run faster, but also greatly reduce the chance of injury.
Therefore, in order to get twice the result with half the effort and efficiently enhance the muscle strength of legs and hips, runners need special training – the simplest and effective action is squatting.
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This is wrong.
Good running posture and stable landing posture need muscle strength to support.
Squat 10 times (the waist and back are straight, the heel is the same width as the shoulder, and the knee is consistent with the toe direction) 5.
After squatting, you can run faster for speed running, such as interval running, sprint running or acceleration running.
Ordinary unarmed squatting has little impact on the knee joint, unless squatting with heavy load will have great pressure on the knee.
Doctor: his knee has been worn to 60 years old! The best investment is to invest in yourself: get up early, run on time, sleep on time, and run without stretching, But do you really stretch? Why don’t you recommend running every day? Running is for a better life, not a certain number.
Third, keep your back straight and avoid arched back.
Can you really lose weight? Lao Wang taught you: running like this is the best way to lose weight.
However, the effect of our daily running on the improvement of cardiopulmonary function is often significant.
Pushing the hips back can limit the knee to move forward, which is why we always emphasize that the knee should not exceed the toes when squatting.
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Bend over the left hip and stretch for 20 seconds (the body leans forward, and the hip has an obvious pulling feeling) 6.
It is necessary for running ▼ click the following figure to understand ▼ Author: Lao Wang, editor in chief of running guide, bigo I The first-class running coach certified and AHA certified international first aider.
But it’s not an injury.
When the core is stable, it will be stable when running, so it will not twist seven or eight.
for us runners, squatting practice has the following advantages: 1.
Running for a while may be better.
At the beginning of squatting, due to the lack of lower limb strength, many people will unconsciously buckle their knees to borrow force in order to maintain physical stability when they stand up, which will cause additional problems Pressure on your knees.
If you feel pain in your knees after practicing squatting, you should check whether there is this wrong posture.
It is easier to go uphill.
Author: running guide, Lao Wang, do you have this feeling: after running for a period of time, the breathing rhythm is OK, and you won’t gasp and boo, but sometimes you feel that your legs are weak, and sometimes your knees are a little dull pain.
Therefore, in On the rest day, squatting as cross training can not only strengthen the lower limbs, but also not cause too much pressure on the knees.
It can not only exercise the strength of the legs, but also exercise the hips.
Many people feel that squatting is just squatting directly.
If the back is not straight, the strength can not be effectively transmitted to the legs, and it is easy to concentrate on the waist, resulting in damage to the waist.
The man’s monthly running capacity is 300 kilometers.
If you squat like this, your knees will push forward and your center of gravity will move forward Move.
If the lower limb muscles are strengthened, not only the running speed will be accelerated, but also the inexplicable pain will be greatly reduced.
Squat and lift your arms for 10 seconds (relax your legs, lift one side of your arm and stretch upward, and move your eyes to straighten upward) 3.
I hope these exercises can help you strengthen your body muscles, run without injury and improve your sports performance! Finally, you should pay attention to: first, your hips are not downward, but backward.
Second, the direction of the knee is consistent with that of the toe.
2.
Therefore, when squatting, we should cultivate the awareness of sitting back through the hips.
This is because daily running only partially stimulates the muscles of legs and hips, and the improvement range is small.
What else can you practice besides running? Welcome to leave a message and share with your friend Lao Wang who likes the most.
If you can’t actively control, you can use elastic belts to assist the adjustment.
It’s not your knee.
3.
Then, in order to maintain balance, we can’t help but use our toes to stabilize our body.
For correct squatting, you must keep your waist and back straight and tighten the core.
Station B: Lao Wang Laila next door.
Take a two minute break between the groups and complete three groups in total.
1.
At this time, don’t worry.
Even running Xiaobai will obviously feel the same speed after running for a month, and the rhythm of his breathing will be much more stable, so there will be no running out of breath.
You should consciously adjust the control.
The big reason is that the strength of your legs and hips is not enough.
Because the strength of squatting is the main factor It depends on the waist and back.
Half squat for 12 seconds (squat until your thighs are 45 ° to the ground) 4.
Many girls practice “peach hips” with squatting “.
Avoiding knee buckle is one of the common problems in squatting.
The books running guide and running shoe guide with the same name have been published.
Squatting is a classic movement in unarmed fitness.
The improvement of muscle strength is much slower.
So, In order to keep the center of gravity at the plantar position, so there is no need to borrow force.
Squat on your toes for 10 times (put your hands under your toes and keep them stable) 2.
In this way, the knee joint will be under pressure, which is bad for the knee joint.
Even if you run for a year, muscle strength may not be improved much.
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From the Olympic champion Chen Yufei wearing Li Ning shoes in the National Games, his foot was cut.
When the strength of the lower limbs is relatively weak, the unstable and incorrect running posture of the body will cause such a strange feeling of the knee.
4.
Bend over the right hip and stretch for 20 seconds (the body leans forward, and the hip has an obvious pulling feeling) The six movements are a group.