Therefore, during running, the lumbar spine pelvis hip joint constitutes a complex, precise and subtle linkage structure
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If one side of the hip can not extend, it will limit the rotation of the pelvis, which will cause a chain reaction – the other side of the hip can not move forward, so improving the flexibility of the lumbar spine pelvis hip joint is the key technology of “hip sending” One of the foundations
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“Sending hips” is not equal to lifting legs, but without lifting legs, there is no “sending hips”
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It is more realistic to take it as the technology improvement and promotion in the case of fast speed
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In order to strengthen the training of leg raising ability, runners know that they need to practice gluteus and quadriceps, but they almost ignore the training of one important part – the anterior hip muscle
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If the strength of iliopsoas muscle is not enough, there will be weakness of thigh front swing and dragging leg running
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The power of thigh front swing is from iliopsoas muscle
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If the leg is dragged on the ground and does not fold to the thigh to a certain extent, your “hip sending” leg lift is a “hoe hoe”, which has not really grasped the essence
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In fact, when the pace is fast, the swing arm will also be naturally strengthened, so strengthening the swing arm helps to form the “hip sending” technology by moderately twisting the trunk
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If the speed is not fast enough (beyond 6:00), then “hip sending” technology will not perform so well
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When running, the pelvis will produce moderate left to right rotation movement, which is equivalent to indirectly increasing the range of forward movement of the thigh even if it does not swing the leg; at the same time, with the forward swing of the thigh, the thigh will move more forward
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The above content is from people’s post and Telecommunications Publishing House “no injury running method 2: running technology optimization and training improvement”
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The upper limb forced backward swing can effectively pull the internal and external oblique muscles of the abdomen, thus forming the trunk stretch reflex and promoting the pelvis to rotate left and right under the action of muscle stretch reflex
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It is considered as a key running technique and plays an important role in increasing stride length and displaying graceful and coordinated running posture
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Four key points of forming a good “hip sending” technique: strengthening arm swing running is a whole body movement, and the enhancement of “hip sending” leg swing ability must match with strengthening arm swing, otherwise it is impossible to form “hip sending” technique
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The leg lifting is obviously the external manifestation of “hip sending”, but “hip sending” is not equal to just lifting the thigh
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The abnormal posture formed by sedentary can easily lead to the tension of iliopsoas muscle of hip flexion
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If you already have a certain speed base and want to further improve, you can improve from the following four aspects
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Without arm swing and a certain degree of trunk torsion, the pelvis can not rotate; without hip joint flexibility and hip strength, the leg can not be lifted; without leg folding, the leg lifting is unsustainable, and only one link can achieve better results
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According to the law of rotation, the decrease of the moment of inertia increases the angular acceleration of the thigh around the hip joint, and the increase of the angular acceleration improves the angular velocity of the swinging leg, which can form a really good “hip sending” technology
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For runners who have some running experience, they must often hear the word “send hip”, and they can often hear the running God discussing it
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Hip movement is often called “hip sending” in running
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#02
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The essence of “hip sending” is the increase of leg lifting caused by the moderate rotation of pelvis
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“Hip sending” technology is an integrated technology, which needs the coordination of the whole body, body flexibility and movement technology
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Strengthening the arm swing, especially emphasizing the force of the arm, can drive the trunk to rotate to the left and right moderately, and the left and right rotation of the trunk can drive the pelvis to rotate to the left and right with the help of the composite structure of lumbar spine pelvis hip joint, which helps to form the “hip sending” technology
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Deadline: January 31, 15:00 sharp
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What is “hip sending”? During running, the thigh takes the hip joint as the axis, swings forward, and then falls to the ground and stretches
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That’s all for today’s run! The above content comes from “no injury running method 2”
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In other words, “hip lifting” is “leg lifting”, but “leg lifting” is not “hip lifting”
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I hope this article can help you and let you run without injury
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“Hip sending” is an advanced technology, which needs speed as the premise
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It seems that the leg lifting range is obvious, which is the so-called “hip sending”
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When running, when one leg kicks off the ground, it enters the forward swing stage, that is, the thigh swings forward
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If there is no good lumbar pelvic hip joint flexibility, pelvic left and right rotation and leg lifting range is not enough, then it is unable to form an effective “hip sending” leg lifting technology
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The joint fossa of the hip joint is composed of the pelvis
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But isn’t running on your legs? Why did you pull your hip? In fact, hip joint, commonly known as “crotch”, is the axis of lower limb movement
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It can be seen that a good “hip sending” leg lifting technique should take the calf folding as the premise, otherwise your leg will be lifted forward like a hoe, and it will be hard to see
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The former hip muscle is called iliopsoas muscle
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If one side extends the hip, the other side will bend the hip, and then drive the pelvis to rotate
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“Hip sending” is the most discussed technique among masters and middle masters
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If the hip can’t be opened, it will appear as sitting running
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The main function of iliopsoas muscle is hip flexion, that is, leg raising
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So what is “hip sending”? #01
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If you think that strengthening the iliopsoas muscle can form a “hip sending” leg lift, obviously you think the problem is simple
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Most of the runners are professional people
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Reasonable calf folding technology greatly reduces the forward rotation radius of the thigh, and the reduction of the rotation radius reduces the moment of inertia
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The essence of “hip sending” is that the pelvis rotates left and right with leg lifting, and the hip joint is connected to the pelvis
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