Reasonable leg span angle (about 60 degrees) when taking off.
9.
Use short-time and low-intensity actions to let the muscle groups to be used during the exercise contract first.
7.
Downward buffering is the most critical process.
Stretch your inner thighs.
Reasonable folding front swing technology.
This action is the process of gradually straightening the legs from the squat position.
The purpose of warm-up trilogy for pre competition warm-up, Dr.
The center of gravity of the body shall not fluctuate greatly during the whole process, and the landing shall be slow and stable.
2.
Stretch the back of your thighs.
4.
At this time, when the thighs are bent to straighten, you can feel the pulling feeling at the back of the thighs.
Enhance: that is, enhance nerve excitability, further activate muscles, and increase muscle strength and explosive force; Gradually increase the intensity until it is close to the intensity of the subsequent competition.
Relax your shoulders properly to avoid chest.
Make sure your knees and ankles feel pulled.
Integration: that is, make all efforts towards the training objectives, because the focus of the warm-up training plan is the training objectives.
There is an overall linkage buffering process from toe, ankle, knee to hip joint.
Of course, even professional runners should pay attention to the method of warm-up.
3.
Reasonable “rolling” landing buffer technology to minimize the resistance of front support.
The research shows that in order to achieve this goal, in addition to the usual serious training and careful preparation before the competition, as far as the competition itself is concerned, three links can not be ignored by runners: first, warm-up before running, second, scientific running, and third, finishing after running.
Fingers, wrists and arms should be relaxed, and the elbow angle is about 90 degrees.
Reasonable pedal and swing matching technology.
Let’s talk about these three links respectively: 01.
Keep your hips and knees at 90 degrees.
Activation and flexibility: that is to say, to close the injection of flexibility or practice in full range, it is necessary to integrate movement control, stability and flexibility, which are highly related to the movements to be performed, and activate the muscles that must be used in the movement.
2.
02.
Feet: land on the ground with the middle of the foot to quickly disperse the impact force to the whole sole of the foot.
In the squatting position, pay attention that the knees should not exceed the toes, maintain the stability of the body, stand slowly and always keep the hands from the toes.
Move the ankle.
The two arms form the ready starting position one after the other.
4.
6.
Don’t do exercises that are easy to make muscles tired; On the contrary, we should practice flexibility a little more, and appropriately increase the static stretching movement and dynamic lengthening movement, so as to relax the muscles in joints, waist, back, shoulder and so on.
Lift the elbow and swing the arm.
Arm: the swing should be a forward and backward movement with the shoulder as the axis, and the range of left and right movements should not exceed the midline of the body.
3.
Reasonable relaxed and natural running technology to form appropriate step size and frequency, so as to control the running rhythm.
Correct posture from head to foot throughout the above ten technical requirements, the purpose is one: Horse runners should maintain correct posture from head to foot during running.
In short, to excel in the horse race, we should first learn how to train scientifically, which is the basis of the foundation.
Reasonable torso posture and reduce redundant movements.
Ten reasonable techniques to master 1.
Because there is not much time before the game, you can also use the quick warm-up method.
Finishing exercise is mainly to do deep breathing and muscle relaxation gymnastics, so that the heartbeat and breathing gradually tend to be gentle, relaxed and tense…
Reasonable supporting leg pedaling and stretching technology, and force from top to bottom.
Finishing the horse after running can’t accomplish its work in one race.
Reasonable support leg push hip forward technology.
5.
Alternate legs.
Keep your body’s center of gravity straight forward, extend your knees slightly outward, keep your heels raised and your toes touching the ground for 5-10 seconds.
4.
10.
Reasonable back pedal angle and direction.
Keep your legs apart to ensure a position wider than your shoulders, keep your chest up, your abdomen up, put your hands in front of your chest, lean your body’s center of gravity to one side, and stretch it to the inner side of your thighs to feel like pulling.
Warm up before the game.
Head and shoulders: keep stable, keep your head facing the front, and keep your eyes on the front.
Lower body: use your thighs and knees to swing forward rather than lift up.
Keep the frequency for 10-20 times, from slow to fast, from low to high.
Warm up before the game must be done.
5.
3.
Don’t look forward unless the road is uneven.
Improve running skills.
If the stride is too large and the leg extends too far forward, the foot will follow the ground, resulting in braking reaction force, which will cause great damage to bones and joints.
Jump buffer.
Hold and lift the knee.
8.
Don’t shake your torso left and right or fluctuate too much up and down.
Upper body: keep upright from neck to abdomen instead of leaning forward (unless accelerating or uphill) or leaning back, which is conducive to breathing, balance and stride.
Lift it higher and higher as the action speeds up.
Raise the elbow joint of the rear swing arm as high as possible, and then relax the front swing.
Li Li’s graduate students summarized it as “warm-up Trilogy”, that is, improvement, activation and flexibility, enhancement and integration.
Keep your knees close to your arms.
5.
1.
This is what workers call “sharpening the knife without mistaking firewood”.
For marathon runners, there is only one goal: to make themselves healthy and efficient.
After running a race, we must make a long-term plan.
Kneel on one knee on a towel, keep knees and hip joints straight, toes and knees forward.
For amateur runners, it is not recommended to have too high requirements on performance; On the basis of pre competition warm-up, how to run has become the key to maximize the level of long-distance running and ensure the perfect realization of running goals.
Knee lift: hold your knees with both hands and close to your chest.
The proper finishing exercise after running is a guarantee for athletes to run continuously.
3.
2.
Hold your knees.
The five moves can solve the problem: 1.
Improvement: the core is to improve the temperature and muscle blood flow, enhance the function of cardiopulmonary system, improve the delivery rate, gradually increase the range of joint activity and muscle flexibility, and improve the physiological performance, coordination and activity skills of athletes.
4.
1.
3.
But some runners only focus on the final results and don’t think much about how to get good results.
The position of your arms is about the height of your chest.
Don’t jump too high, as long as your body’s center of gravity is off the ground.
In order to increase the local and systemic temperature and blood circulation, and make various systems in the body, including cardiovascular system, respiratory system, neuromuscular system and skeletal joint system, gradually adapt to the more intense exercise to be faced, which can not only reduce the occurrence of sports injury, but also improve performance.
Any lateral movement of the leg is redundant and easy to cause knee injury, so the front swing of the thigh should be straight.
Before the competition, you should make a judgment on your segmentation strength and formulate a strict segmentation schedule.
2.
Actively send the hips when swinging the legs forward, and pay attention to the rotation and relaxation of the hips when running.
Reasonable elbow flexion and arm swing back and forth.