Use the belly curling posture to get up, turn the upper body to the left and right sides in turn, and then drop your hands on the side of your thighs.
04 plate support during the rotation training, the body is in the plate support position, bend the Elbows 90 degrees, support the ground with the toes of both feet, and keep both hands directly below the shoulders.
This is often because the muscles on both sides of the trunk are too little, which makes the pelvis unstable.
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03 supine alternately touch the heel.
Keep the posture for a period of time, restore the starting posture and change the other side.
02 in the process of lateral abdominal curling training, the body is in a lateral position, the right hand is straightened, and the left hand bends the elbow and holds the ear.
Alternate on both sides and repeat the specified number of times.
Abdominal contraction makes the upper back leave the ground, bend the hip and roll the abdomen, extend the left arm, touch the left heel, and then repeat the action on the other side.
Restore the starting position and repeat the specified number of times.
Your hands are directly below your shoulders, and the distance between your hands is the same width as your shoulders.
Keep your left arm straight and look at your left hand.
Therefore, strengthening core strength is essential to running.
Use your side abdomen to lift your body off the ground.
Tips: tighten your abdomen.
In the training process, the body is in a supine position, the arms are straight, naturally placed on both sides of the body, the legs are bent, and the feet are on the ground.
The reason for backward running is that the strength of the front and rear sides of the trunk is unbalanced and the front side is too weak, so the trunk is easy to lean back.
Return to the starting position, complete the specified number of times, and change the other side.
During the 06 dynamic flat support training, the body is in a push up position, with both hands and feet on the ground.
It’s like our instinctive exercise.
Clench your hands crosswise and straighten naturally above your head.
At the same time, it is also the main link of overall strength, and plays a pivotal role in connecting the preceding and the following for the collaborative work and integration of upper and lower limbs.
Keep your back straight, tighten your abdomen, use your right arm as the support arm, lift your left arm up and open it, turn your body to the left, and touch the ground on the side of your feet.
05 supine alternating diagonal logging training process, the body is in a supine position, knees bent, feet on the ground.
The core strength is very important for any runner.
Some runners have the problem of pelvis swinging up and down during running.
The technical term for this pucker run is pelvic forward tilt, which is related to insufficient strength of lower abdominal muscles.
Tip: after turning, straighten your hand and support your hand in a straight line.
Some runners habitually lean back when running.
Pause on each side, alternate on both sides, and repeat the specified number of times.
Tips: exhale when you roll your belly and rotate, and inhale when you restore.
Keep the torso neutral without rotation.
Running is amazing.
The core muscle group plays a role in stabilizing the center of gravity and transmitting strength in sports.
Repeat the same action on the right arm, restore the starting position and repeat the specified number of times.
Therefore, these common wrong running postures are related to poor core strength.
Here are 6 training methods to strengthen core strength.
However, when we keep running with love, we may still have some wrong running posture, among which the most common are backward running, hip twisting during running and pucker running.
03 pucker running in the process of running, some runners always pucker their hips for running, which makes people feel that the posture is very awkward and unsightly.
02 hip twisting during running.
Keep your abdomen tight, bend your left elbow 90 degrees, touch the ground with your forearm, and your upper arm is about perpendicular to the ground.
Keep your body stable, bend your knees and close your legs as close as possible to your chest, feel the contraction of your abdominal muscles, and pause for a while.
Tip: always hang your legs in the air.
01 sitting leg retraction training process, the body is in a sitting position, the legs are close together and extended forward, the arms are slightly bent and supported on the ground, and the upper body is slightly tilted back.
In addition, strong core muscles play a stable and supporting role in body posture and special movements.