(2) Use interval running to feel the core force and reduce the leg force   (3) Accumulation of training   “I feel shallow when I go to school on paper.

  This slight concealed lateral waist force and small details of natural hip delivery need to be experienced slowly through training.

I can’t learn to run by my mind for a lifetime.

Thank you! * Ma Kondo’s perennial legal adviser: Beijing haotianxinhe law firm   Zong Ketao   Xia Guorong   Dai Jiapeng   Guess you want to buy  。.

  Next, Dazi will share with you four movements, which can effectively enhance the core strength of runners and the flexibility of hip joints.

Both legs run like rolling wheels.

This is actually a typical run that uses the thigh to drive the lower leg without using the hip rotation.

Shi Chunjian once said in the live broadcast that if your pace has not reached within 5 points, don’t worry about learning to send hips.

The center of gravity is always in front of the outside of the body, and the center of gravity is pushed.

The typical hip sending movement is shown in the race walkers.

Therefore, in order to improve sports performance, we must strengthen hip training, improve hip flexibility, and improve the ability of hip muscles and their joints to work together.

I have to practice when I know about it”.

This is not good.

If you want to be a master, “hip delivery” is a skill you must master.

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The area with the green line in the picture is the place where the root of the thigh is connected with the lower abdomen, which is called the groin.

Generally speaking, it is the joint that connects the thigh bone with the pelvis.

Good hip delivery can not only give you a large stride, run faster, but also save more effort.

The increase of step length and step frequency depends on the rotation of hip joint.

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  Hip retraction mainly depends on the strength of thigh posterior group and hip muscle group, which is the weakness of ordinary athletes.

After forming a joint force, the technical action will be significantly improved, the speed will be faster and the running will be easier.

The article and pictures come from the Internet.

Anatomically speaking, the hip joint is different from what we usually call the crotch.

  Sending the hip is not a violent swing, not a sharp twist.

  When running, the waist does not move.

  Use your waist strength to improve your grades.

  After watching these three videos, I learned that it is impossible to send hips.

Detailed demonstration of marksmanship   Is the movement of mark Gymnastics (hip flexible jump) done too fast and confused? Then let’s break this action down.

The center of gravity is pressed back and the stride can’t be opened.

In the eyes of many people, running depends on both legs to drive the body.

  The hip joint supports the upper body of the human body and leads the activities of the lower limbs.

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  This requires a process.

  Usually, we often say that when running, we should actively send the hip when the legs swing forward and fold, and pay attention to the rotation and relaxation of the hip.

There is an active and passive problem in this, and the resultant force formed is very different.

  Because the hip is the intersection of many muscle groups.

The key is whether you stick to it at ordinary times? How long have you been practicing We respect the original.

Today, let’s talk about the “golden technology” in running – hip delivery.

At the beginning, I will not get used to it and feel that it takes more energy, but after a long time of repeated work, I will gradually get used to and realize the benefits of this technology.

  Hip delivery technology is not something you can learn if you want to learn.

Three hip sending exercises   (1) Practice more horse exercises: that is, the hip joint can jump flexibly, which can activate the hip joint force mode and better feel the strength of the hip joint.

Strong core strength and flexible hip joint are the premise   If you want to practice hip delivery better, first of all, you must have strong core strength and flexible hip joint, and then you can understand how to deliver hip in the next step.

  People who can send their hips run like flying.

For beginners and most runners who have only been running for a year or two, they can’t control the hip without enough muscle strength and haven’t learned the core force during running.

  1.

It plays a pivotal role in the middle of the body.

Anatomically speaking, the hip joint is mainly composed of the femoral head of the femur and the acetabulum of the hip bone.

Slow hip retraction is also one of the main reasons for slow gait frequency.

You can spare ten or twenty minutes to practice every day! Of course, there are many other movements in core strength training → strengthening core strength can make running easy, lasting and injury free.

It looks very heavy.

  3.

Like running endurance training, it takes years to accumulate in running before I can slowly experience it.

The whole person sits on his waist and pushes forward completely by his thighs.

  Feel the rotation of the hip during running, regard the hip as the center of force, drive the legs with the hip, and improve the control ability of the hip muscles.

We should consciously use the strength of the waist to run faster.

They drive their hips with their thighs, rather than with their hips as the axis.

  Active hip delivery in running technology will twist the waist.

The so-called “hip delivery” refers to the joint movement of the pelvis around the hip joint of the supporting leg during running.

  2.

In this way, the center of gravity of the human body can be moved forward, and the swing amplitude of the swinging leg can be increased, so as to increase the stride, and then improve the pace.

  When running, most people like to concentrate their thoughts on their thighs, pay less attention to the rotation of their hips, and like to pay attention to the movements of their thighs.

When you can clearly feel the difference between the proprioceptive control of hip and thigh muscles, you can control the force order and coordination relationship between them.

The more powerful the two legs are, the faster the speed will be.

  In short, running for people who can’t send their hips is like sitting running.

The “angular displacement” rather than “linear displacement” of the hip during running should be “rotation” rather than “translation”.

Why do professional runners give their hips a beautiful stretch, because they have strong core strength, flexible hip joints, strong hamstring muscles, and ankle strength that helps to stretch after stepping on the ground, which is the embodiment of their comprehensive physical quality.

In fact, when the thigh drives the calf and extends the hip joint, it is the time to use the waist force.