Bend the knee and squat, lift the heel, repeat 3 to 5 times, and move both knees
.
Follow your own pace
.
4
.
These are the long-distance running skills compiled by Xiaobian
.
Too much water will make your stomach uncomfortable
.
For example, you can run two steps to breathe once, or you can run three steps to breathe once
.
You will be more adaptable and will not need to run in
.
Check what you want to wear, whether there is any problem, whether the clothes are too tight, and whether the shoes are too loose
.
Press the leg and pull the leg muscles and ligaments in front and back, left and right lunges
.
You can’t let your arm swing in the whole body, which will waste our energy
.
Before long-distance running, you should do warm-up exercises for 5-10 minutes, such as walking and stretching exercises, to achieve the corresponding joints, to feel fever, temperature rise, and heart rate slightly accelerated
.
3
.
At the same time, your toes should land naturally, and you should try to relax every movement
.
In running, the back pedal of thigh should be strong enough and swing forward to about 45 degrees, which can make the abdominal muscles in a tense state
.
The range of swing back and forth should not be too large
.
Long distance running is short for long distance running
.
With the rhythm of running, naturally swing back and forth with the shoulder joint as the axis
.
From the middle of the 19th century, they were gradually replaced by 5000 meter and 10000 meter running
.
8
.
10
.
In this way, the muscles at the back of the leg are relatively relaxed, and the strength is exerted when running, but the speed is slow, which is suitable for most people and beginners to keep fit
.
In the way of breathing, nasal exhalation and oral nasal inhalation were better
.
Next, I’ll sort out the running skills for you? Welcome to learn and reference, I hope to help you
.
7
.
Don’t dream of achieving ideal results in a short time
.
This rhythm is not only the rhythm of your feet patting, but also how to adjust the frequency of your feet patting and exhalation
.
On the day of the competition, you must not eat chocolate and other sweets
.
Try not to do a lot of exercise unless you reach the final sprint
.
2
.
Only regular exercise can improve the level of exercise
.
11
.
Generally speaking, it is appropriate to take four steps and one breath, and try to keep this rhythm all the time
.
5
.
To maintain your strength, first seek stability and try to keep up with the first army
.
The landing action of the foot should take the way from the outside of the whole foot to the front foot
.
Therefore, you should not run less than three times a week
.
Two hands akimbo, toes point to alternate activities of bilateral ankle
.
Drink some high concentration glucose water 30 minutes before the game (glucose is a monosaccharide, which can be quickly digested and absorbed and directly act on the muscles)
.
Do you have any running skills? There will be more updates in the future! Practical model text template in the workplace
.
Don’t stop immediately after running
.
9
.
After the firing of the starting gun, you should quickly occupy the position in the interior, but don’t rush too hard
.
You can drink a small amount of water before running
.
It’s better to take four steps and one breath in long-distance running, because long-distance running belongs to aerobic metabolism exercise, which participates in the circulation of various organs of the human body, especially the respiratory system
.
In addition, stretch the body’s ligaments in time and keep it for a certain period of time
.
When running to a certain time, the body will be very tired and thirsty, which is the difficulty of long-distance running
.
If you are thirsty, you can drink white water
.
When you jog, the position of your arms is not very high
.
When we start jogging, you must make sure that all the movements are forward
.
The landing should be gentle and stretch forward, and the movement should be relaxed
.
Click the blue word above to get the sports camp knowledge
.
You must make sure that your arm always swings forward
.
Too much range will make your body tired, so find a suitable range for you to reduce the burden on your body
.
If you only run once a week, no matter how long you run, it won’t do you much good
.
Correct running skills: after starting, bend your arms to 90 degrees
.
You will have a sticky throat when you eat the game
.
Before running, you should prepare suitable shoes and sportswear, and choose the shoes you usually wear
.
Continue to walk for three to five minutes until the whole body relaxes
.
Alternately raise and abduct the lower limbs to move the hip joint
.
Don’t worry if others surpass you
.
Rhythm is a skill that must be mastered in long distance running
.
The toes should face the direction of running
.
Don’t eat any food within 30 minutes before the game
.
The original events were 4-mile and 6-mile running
.
This can effectively reduce fatigue
.
Don’t drink other drinks
.
12
.
In the process of running, the human body’s demand for oxygen is increasing
.
Because in the six days of running interruption, the body tissue has consumed all the benefits of running
.
Do you have any running skills for long distance running? 1
.
6
In addition, it’s very important to maintain physical integrity
.