Tighten the shoulder blades on both sides inward and downward, and lift your arms.

Lie prone, with arms straight and extended above the head, forming a 135 degree angle with the trunk, forming a “Y” shape, with thumbs up.

Contraction of shoulder blades on both sides inward and downward, and lift up both arms.

Bend the elbow, sink the body until the chest almost touches the ground, and the angle between the upper arm and the trunk is about 45 °.

W shape training 1.

On the surface, running, as a sport that uses legs to move forward alternately, seems to be more important for lower limb strength, so many people only carry out special training for lower limbs.

The upper limbs can play three roles of balance, assistance and coordination during running, so as to improve running efficiency.

2.

Bend the elbow, sink the body until the chest almost touches the ground, and the angle between the upper arm and the trunk is about 45 °.

Shoulder blade tightening training: the palm should be pulled back relative to the shoulder.

Quickly push the body back to the starting position and repeat the specified number of times.

Quickly push the body back to the starting position and repeat the specified number of times.

Over time, it will also cause back pain.

Stand in a posture with chest straight, back straight, body forward, arms bent and elbows extended, forming a 90 degree angle with the trunk, forming a “T” shape, thumbs up.

If the upper limb strength is poor, the arms and shoulders will show discomfort in the middle and late stages of running, which will aggravate the fatigue of the body.

Push up posture, with hands and feet on the ground, hands slightly wider than shoulders, arms straight, and the body in a straight line from head to ankle.

3.

Learn one every day and make progress every day~-.

Research has found that reasonable arm swinging during running can improve the performance of runners by nearly 12%.

2.

Many inefficient runners have such questions when running: “Why can’t I improve my running efficiency?” This may be because you ignore the power from your upper limbs.

Standing posture, with chest straight and back straight, body forward, arms bent and elbows extended, forming a 90 degree angle with the trunk, forming a “W” shape, thumbs up.

But in fact, it is essential to strengthen the upper limbs.

When you step out of the right foot, your torso will rotate to the left with your right foot.

3.

When they have a certain upper limb strength, they can do ordinary push ups.

Kneeling push ups (12~16 times, 2~3 groups) 1.

If you don’t swing your left hand forward, your waist may rotate to the right, and your body will twist when you start running.

2.

It can be seen that balancing the dynamic moment of lower limb swing through the cooperation of upper limbs can make the human body present a coordinated running posture during running.

Stand in a standing posture, with your feet shoulder width apart.

This running posture is probably due to the lack of upper limb strength, which requires the waist compensation to balance the body’s rotational inertia.

T-shape training 1.

There are 366 running tips in this book.

Y-shape training 1.

In addition, the longer you run, the longer you need to swing your arms and keep your elbows bent.

Keep your body in a straight line and bend your arms at a 90 degree angle.

2.

Tip: If you want to know more training actions, please refer to the 2020 Runner’s Diary.

Contraction of shoulder blades on both sides inward and downward, and pull back the arms.

Ordinary push ups (12~16 times, 2~3 groups) 1.

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The faster you run, the greater the torque of the trunk rotation, which requires more powerful upper limb strength to balance the trunk and lower limbs.

Therefore, runners must also pay attention to upper limb strength training when carrying out daily physical training! Proper arrangement of upper limb strength training can help improve runners’ running efficiency, while push up training and shoulder blade tightening training are two training programs that can effectively improve upper limb strength~Today, we will introduce these two upper limb training programs in detail! Let’s practice together~Push up training tips: women, junior runners and people with weak strength can do kneeling push ups first.

Push up position, with both hands and knees on the ground, hands slightly wider than shoulder width, arms straight, body in a straight line from head to ankle.

2.

Contraction of shoulder blades on both sides inward and downward, and lift up both arms.

1.

2.