Squatting is still a universal squat, and any foot landing event needs to master this technology.

To pull the outside of the thigh, we need to passively adduct the thigh, but generally it is difficult to do.

The limbs are the extension of the trunk, so a stable trunk and reasonable posture are the premise of efficient movement of the limbs.

You need to slowly roll and press your hips for 1 to several minutes, or 15 to dozens of times.

Equipment selection 1.

Trunk movement: the trunk seems to be the most honest part, but it actually participates in every limb movement.

The same is true of running.

Then we need to stretch the tensor fascia lata and iliotibial band by squatting down and pushing the hip to the right.

As one of the action modes of lower limbs, squat cutting looks more like running..

What is the reason? Large amount of running, no stretching, insufficient strength training, abnormal running posture, etc.

If you relax as a whole, there will be a long rolling distance, the movement is not easy to control, and the effect of relaxation will be discounted.

2.

Of course, the left hand should also be well supported.

The exercise above is side walking, which is my favorite functional training action to strengthen the gluteus medius.

4 After the hip muscles pull the “foam axis”, we will pull it.

For mass runners, the following strength exercises must be mastered and often practiced: 1.

The right foot is supported, and the left foot is placed near the knee joint of the right leg.

First of all, we still lie on our side, with the upper leg winding in front of the lower leg and stepping on the ground for support.

The thighs are very long.

Finally, roll and rub on this small muscle.

The reason why this action is arranged in the first place is mainly because squatting has the following two important functions: 1.

Vi The foam axis and pulling of gluteus medius strengthening roll mainly relax muscles and surrounding tissues, but this often can not solve the fundamental problem, because the root cause of tension is muscle problems, such as unbalanced muscle strength or poor local muscle strength.

Good trunk posture is the premise of efficient swinging of lower limbs, and twisted trunk can only make you run like a zombie.

Generally speaking, there will be a little pain at the beginning of doing this relaxation exercise.

If the trunk posture is slightly inappropriate, whether it is the forward angle and rhythm, or the posture with chest and hunchback, the whole action system will collapse.

For lateral knee pain, the muscles we need to strengthen first are hip abductors, such as gluteus medius.

You should control the pain within an acceptable range, and then the pain will gradually reduce after a period of time.

Reasonable lower limb action mode: squatting is a strength training action, but it is also the most basic action mode of the human body.

First of all, we need an elastic skin ring to tie it to the ankle or knee joint.

In squatting, this concept is fully reflected.

athletic compression socks

First of all, we lie on our side on the foam axis as shown above.

Then we started in a semi squatting position and walked sideways like a crab.

Then our body tilts slightly with the place where the foam axis contacts as the fulcrum, one leaning until we feel that the foam axis presses a muscle.

Then the left leg supports and the right leg detours as far as possible behind the left leg.

Elastic leather ring exercise content 1 For hip muscle relaxation, first find a foam shaft, as shown above, and sit on it.

When you encounter a particularly painful point, you need to stay here for a moment.

For people who run for a long time, the highest injury rate is the knee.

Then hold the knee joint of your left leg with your right hand, so that you can tilt your body slightly to the left and overwhelm most of your weight on the left asshole.

One thing we must pay attention to in this movement is to straighten up the waist! If you don’t straighten your waist, your pelvis will lean back, and then your hip muscles will shorten, and then the pulling effect will be very bad.

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If you want to fundamentally solve the problem of knee pain, please read on and take notes, and it is recommended to forward it for collection.

For mass runners, it is enough to squat with bare hands or squat with light load, for example, 15-20rm for 3-4 groups, or 50 squats with bare hands for two groups.

(the following methods of using the foam shaft are the same.) Note: if your posture is correct, but you don’t feel any pain, it means that your muscles and surrounding connective tissue are OK, so don’t fight! II Relaxation of tensor fascia lata the tensor fascia lata is very short, and there are prominent bones on both sides, so our positioning should be very accurate.

2.

III Relaxation of iliotibial band (outer thigh) generally speaking, the massage of iliotibial band on the outer thigh will cause obvious pain, so we need to use arm support to adjust the pressure and relax in a controlled way.

First, pull the muscles on your ass.

There are two main points: 1.

Keep the minimum distance between two feet.

In addition, a reasonable squat can also strengthen the awareness of hip extension drive, which helps runners to shift their attention from knee to hip.

The pulling time is 30 ~ 60 seconds static force on each side, 2 ~ 3 times.

Sometimes, supporting the wall is not necessarily kidney deficiency, but it can also be pulled.

(the same below) v Tensor fascia lata and iliotibial band are sometimes pulled.

Then we need to pull the knee joint of the left leg like the opposite chest.

People who have practiced know that only when the perfect hip and knee movement rhythm is guaranteed can they squat and stand comfortably, and many sports also follow this pattern.

In order to master the pressure of massage well, Xiaobian recommends that you divide the thighs into upper and lower parts to relax respectively.

Then slide our body up and down with our elbows as the fulcrum, so that our thighs can roll on the foam axis.

Put the foam shaft at the position of our underpants.

We use the sitting position, and the left leg goes outside of the right leg, as shown in the above figure.

So we need to support the wall! First, the right side is facing the wall, and the right side is supporting the wall.

Foam shaft 2.

It must be carried out in the semi squatting position; 2.