Lie on your back and straighten your hips ↓ pedal in the air ↓ lie on your back and lift your legs alternately ↓ lift your knees alternately ↓ Finally, remember that the key to hip delivery lies in your waist and abdomen, with your waist facing forward and your legs falling naturally.
The hip joint is the only joint that connects the trunk and lower limbs, and plays a pivotal role in the coordination of the trunk and lower limbs.
The above figure shows the six motion directions of the hip joint, which are divided into: A-C refers to flexion, extension and abduction.
The first condition to improve the frequency of hip delivery is to raise the thigh.
The angle of hip delivery is one of the main factors that affect the step frequency.
Simply put, it is “hip sending”.
But after you get used to it, you will run more easily.
It should be noted that when delivering hips, you are not required to twist your waist and abdomen greatly, but a slight side waist force.
With these functions, we can complete all kinds of movements, such as walking, going up and down stairs, jumping and running, so the flexibility of the hip joint is very important# 02 The golden action of running: hip sending and speaking of the flexibility of hip joints, it is estimated that it will immediately attract the interest of the majority of runners, because everyone has heard this view: hip sending is the “golden technology” in running.
Increase step length and frequency to make running more economical and effective.
D-F refers to adduction, external rotation and internal rotation.
If it is tight, it means that the strength of the leg is borrowed.
Pay attention to the flexibility of the hip joint of Jilin Running Group WeChat to enjoy a healthy and beautiful life # 01.
It can make the pelvis turn, make the body’s center of gravity move forward, and increase the range of swing leg forward, so as to naturally increase the stride, without causing the leg muscles to be affected, and easily improve the running speed! At the beginning, you may not be used to it, and you may feel physically exhausted because you need to rely on the strength of your waist.
When running, the trunk is stable, and the leg swing of the lower limb can be understood as taking the hip joint as the center, and the lower limb completes the leg lift and pedal back swing.
Only when the “hinge” of the hip joint is strong and flexible can the locomotive of the trunk drive the legs and improve the ability of kicking and swinging the legs during running.
The angle between the thigh and torso can also be greater than 90 degrees# 03 Daily training of the hip joint Let’s give you a few groups of Amway’s flexibility and auxiliary exercises about the hip joint.
If you do it well, you can not only run fast, but also reduce injuries.
If you want to verify whether the hip delivery is in place, you can see whether the leg is tight.
The hip joint is one of the most active joints in the human body, designed for a variety of different types of sports.
You should feel the rotation of your hips.
The operation of the lower limb formation system is not only labor-saving, but also efficient.
We are neutral about the point of view in the article, and only share it for the purpose of reference and exchange with runners.
Generally speaking, it is the joint connecting the thigh bone and the pelvis.
When you feel that you are very energetic and not tired when running, as if there is a force pushing you, then you have learned this technology! The joint angle of “hip sending” is also very important.
All axes pass through the rotation center of the hip joint.
Lift the thigh, and the angle between the lower leg and the thigh is about 90 degrees.
Jilin Running Group has been following Jilin Running Group’s WeChat to enjoy a healthy and beautiful life and move your hands.
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It has three main axes and can move in all three degrees of freedom.
For advanced runners who want to pursue results, they should follow the running method of “taking the hip as the axis, the core force, driving the thigh, and the thigh with the calf”.
If you insist on training, you will definitely get something: action 1, standing hip pronation and abduction (15-20 times on the left and right sides) action 2, cross leg kick (15-20 times on the left and right sides) action 3, lunge rotation (15-20 times on the left and right sides) action 4, lunge knee lift (15-20 times on the left and right sides) action 5 In addition to the flexibility training of the hip joint, the runners can also carry out some auxiliary exercises in daily life to improve their use of the hip.
The hip joint is a complex ball and socket joint composed of the joint between the femoral head and the pelvis acetabulum.