2.
2、 Correct running posture Good running posture will help to play the role of Core stability and improve the running effect.
5.
Arm swing: The arm should naturally swing, with the elbow bent approximately 90 degrees, and not swing left or right.
Perform each action 20 times, 3-4 sets each time
.
Building the foundation of healthy running is crucial for maintaining body stability and improving exercise efficiency during the running process.
Sit-up: lie on the floor, put your hands beside your ears, bend your knees, and land your feet.
Abdomen rolling: lie on the floor, cross your hands in front of your chest, and roll up your upper body to make Scapula leave the floor.
Here are some key running posture points: 1.
4.
Deep squat: Stand straight, with feet shoulder width apart, and hands placed on the waist or chest.
This article will introduce the function and training methods of running Core stability in detail, and share the correct running posture and a series of effective core Strength training actions to help you improve your running performance and reduce the risk of Sports injury.
Hold for 30 seconds and perform 3-4 sets at a time.
Plank support: lie prone on the floor, support the body with both elbows, keep the abdomen and back tight, and keep the body in a straight line.
At the same time, maintain a certain stride frequency and stride, and avoid steps that are too large or too small.
Perform each action 20 times, each time in 3-4 groups.
Gait: When landing on the ground, one should land on the front foot and quickly transition to the full foot, which is beneficial for buffering the impact force.
Hold for 30 seconds and perform 3-4 sets at a time.
2.
Slowly roll up the upper body, keeping the chest a few centimeters off the ground, and then slowly lower it down.
The main function of these muscles is to maintain body stability and balance, while providing sufficient power support for the legs.
Perform each action 20 times, each time in 3-4 groups.
3.
Strong Core stability can reduce unnecessary energy consumption, improve running efficiency, and reduce the risk of Sports injury caused by unbalanced force.
1、 Running Core stability and their functions The Core stability during running include abdominal muscles, back muscles, hip muscles and muscles on the inside of the thigh.
By rotating the upper body to alternately touch the ankles on both sides, keep the abdomen tight.
Russian Twist: Sitting on the floor, hands crossed in front of the chest, legs raised, knees bent.
Slowly squat down until the knees are bent at 90 degrees, then slowly stand up.
3.
Body posture: maintain an upright body posture, relax the shoulders, tighten the abdomen, and maintain a straight waist.
3、 Core Strength training methods The following are some core Strength training methods for running: 1.