The contraction of internalintercostals made the thorax descend; The contraction of abdominals compresses the internal organs and pushes the diaphragm upward.
It is important to exhale “Qi”.
We should focus on extending the hip joint with the hip muscles, and “homeopathic” extend the knee and ankle joints, and finally push the body off the ground.
▓ when inhaling, the contraction of the diaphragm decreases, and the contraction of the externalintercostals makes the thorax move upward and outward; This increases the volume of the thorax, reduces the pressure in the thorax, and air enters the lungs.
▓ when you inhale hard, other auxiliary muscles will also work to increase the volume of the thorax.
▓ when exhaling forcefully, other auxiliary muscles will also work to reduce the volume of the thorax.
The calf then stretches down naturally and is ready to land.
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At rest, the ventilation volume per minute is 6 to 8 liters; During strenuous exercise, the respiratory rate per minute can exceed 60 times, and the tidal volume can also exceed 2 liters, so the ventilation per minute during strenuous exercise can exceed 100 liters; Endurance athletes can even exceed 160 liters.
4、 The lower leg of the ground leg should continue to “follow the trend” to move closer to the thigh and send it forward.
▓ when exhaling, the diaphragm and external intercostal muscles relax, reducing the volume of the thorax (returning to the original size), increasing the pressure in the thorax, and the air leaves the lungs.
When running in winter, try to breathe through your nose; Or inhale through the nose or breathe through the mouth to avoid discomfort due to dry throat.
The average person’s tidal volume (ventilation volume per breath or exhalation) is about 350 to 500 ml, and the breathing rate per minute is 16 to 18 times.
6、 Breathing should be as natural as possible, and there is no need to deliberately perform chest or abdominal breathing.
▓ before inhalation, the pressure in the lungs, such as atmospheric pressure (760 mm mercury or 1 atmospheric pressure at sea level).
Too many thoughts will only affect running efficiency.
2、 The landing position of the anchor shall be within one foot distance of the projection point of the center of gravity of the body.
Therefore, it is impossible to breathe through the nose alone during strenuous exercise (unless a person’s windpipe can be as thick as an orangutan), and breathing through the mouth can also help to dissipate heat (bramble and Lieberman, 2004).
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Based on the observation (the technical characteristics of excellent runners) and the author’s own rough understanding in many sports science fields (anatomy, physiology, biomechanics, muscle movement learning, etc.), the following attempts to summarize some characteristics of good running techniques.
Do not kick your calf to increase your stride.
When landing on the ground, try to be as light as possible, and land on the ground first with the forefoot of the foot, and then transition to the whole foot landing (including the heel).
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Sternocleidomastoid muscle contracted to elevate sternum; The first and second pairs of ribs were lifted by the contraction of scalene; The pectoralisminor muscle contracts to lift the third to fifth pairs of ribs.
After running faster, you can breathe with your nose and half open mouth at the same time (it’s really difficult to breathe with your nose alone when running at high speed).
3、 When supporting and stepping back on the ground, the supporting leg should bend the knee joint properly to buffer the impact force.
The function of breathing during running is to provide oxygen for body tissues and take away carbon dioxide at the same time.
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1、 The body posture should be upright, the head should be raised naturally, the eyes should be level, and the neck and facial muscles should be relaxed.
When the air pressure in the lungs is lower than the atmosphere, air will enter the lungs; When the air pressure in the lungs is higher than the atmosphere, the air will leave the lungs.
Don’t try to land on your heels first.
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5、 Hold the fists lightly, bend the elbow joint to about 90 degrees, and swing the arms back and forth with the shoulder joint as the axis.
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