2.

The above is a cycle 04 variant action essentials · the legs stand staggered, and the right foot is longer than the left foot; Put both hands on the cross, try to reduce the center of gravity of the body, hold it for a few seconds, and then quickly return to the initial position with force; The above is a cycle.

Lean forward excessively.

There’s no money on the ground.

It also indirectly exercises our core muscle group, which is especially suitable for runners dominated by the following limbs-.

For ordinary people, the impact generated during running is generally bearable.

Buckle your knees.

Some runners left a message saying that after several months of running, they found that their legs were getting weaker and weaker, and their knees were aching when running.

Only the unstable running posture is easy to cause knee problems.

2.

Because when the leg muscle group is strong, the running posture will be very stable.

It can also increase the effect of weight-bearing training and intensive training.

Squatting is also a test of body flexibility and stability.

Practice squatting has three advantages: 1.

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The above is a cycle 02 ， variant – Mini belt squat action essentials ， stand straight with feet shoulder width, wrap the mini belt around the legs ， bend the knees, and push the hips back as far as possible; Hold for a few seconds and then return to the initial position; The above is a cycle 03 variant – squat side Jump Action essentials · the feet are the same width as the hips, reduce the center of gravity of the body until the knees are close to 90 degrees · the two legs jump outward respectively, and then quickly return to the initial position.

In fact, it’s not that insufficient running time leads to poor cardiopulmonary function, nor is it that too much weight causes too much pressure on the knee, but because the strength of the legs is not enough.

01 ， classic style ， action essentials ， stand straight with feet shoulder width ， bend the knees, push the hips back as far as possible ， cross hard, and return to the initial position.

How to squat correctly: ● usually, when squatting, the distance between the feet is slightly wider than the shoulder, and the toes face forward or slightly outward; ● the knee joint is facing the toe, and the knee joint shall not be buckled in or opened out; ● the knee is allowed to exceed the toe, but not too much; ● landing on the ground with the sole of the foot, without raising the heel, and the center of gravity is at the highest point of the arch of the foot; ● keep the chest and abdomen straight, keep the waist and back straight, and lean forward slightly when squatting, but not excessively; ● keep your eyes level and don’t stare at the ground.

How to exercise leg muscle strength? The simplest and most effective is squatting, which is the most and key action used in fitness.

3.

Squat with your knees over your toes is a classic action of leg strength training, which can effectively help runners improve their running ability.

1.

1.

When the leg muscle group is strong, it can also improve the running speed and reduce the lower limb pain.

It can not only exercise leg strength, but also exercise hips.

Squatting practice is not only lower limb training, but also can effectively exercise the core; 3.

There is no separation between hips and legs, which are the main force parts of running; 2.

Repeat the common wrong squat action in another direction.

compression sleeve shin splints

Some beautiful girls can’t shape their hips without squatting.

Several squat practice methods runners can select 2-3 from the following actions, and complete 2-3 groups of 16 in each action, which can effectively exercise leg strength.