Plate support can reduce the back injury, because it can strengthen the muscles when doing plate support, so it will not put too much pressure on the spine and back, and it can also give strong support to the back, especially the upper back area
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At the end, the stretch is restored
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Then use 2 to 3 seconds to fully lower the body, and the final distance between the chest and the ground should be about 2 to 3 cm; then, immediately prop up and return to the starting position
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Many runners insist on running, and think that as long as the speed and amount of running are improved, running is advanced
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Upper body strength can keep you in good running posture, which is the key to ensure the efficient transmission of energy in the body, reduce energy consumption, and enable you to maintain a faster pace for a long time
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There are many ways to improve your endurance
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Today, Xiao Bian summarized the latest running fitness test for you, which is divided into five parts
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The third part: the way of body strength test: squatting feet shoulder width, two hips open to both sides, feet slightly outside the tip, buttocks up, back straight, visual front up, do squatting and standing movement
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If you run at the same pace every time, your cardiopulmonary function will always be at a level and can’t be improved
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Squat is considered to enhance the leg and hip strength, can effectively improve the leg strength, and is an essential exercise to develop the core strength
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So you need to get out of your comfort zone to improve your cardiopulmonary function.
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The main muscle group of push ups is triceps brachii, as well as anterior bundle of deltoid muscle, anterior serratus muscle, Coracobrachial muscle and other parts of the body
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Scoring criteria: [under 35 years old] excellent: female distance greater than 7.4km; male distance greater than 8.3km good: female 5.8-7.4km; male 6.5-8.3km general: female 5.8km; male 6.5km below [35-50 years old] excellent: female distance greater than 6.5km; male distance greater than 7.5km good: female 5-6.5km; male 6-7.5km general: female 5.5km Under mile; male under 6km [over 50] excellent: female distance is more than 5.8km; male distance is more than 6.4km good: female 4.5-5.8km; male 5.5-6.4km general: female below 4.5km; male below 5.5km running, endurance is the core part
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Part II upper body strength test method: push up, which is also a familiar action
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Compare these test methods, and then score yourself
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Scoring criteria: [20-39 years old] excellent: 39 for women; 45 for men; good: 21-38 for women; 29-44 for men; average: less than 20 for women; less than 28 for men [40-59 years old] excellent: 32 for women; 40 for men; good: 14-31 for women; 22-39 for men; average: less than 13 for women; less than 21 for men [60 years old and above] excellent: women In the rapid strength movement, the strong core muscles ensure that the limbs remain in the normal position during the movement, and the stability of the deep small muscles plays a key role in the protection, which greatly prevents the occurrence of acute injury
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Note that you should keep a straight line from head to foot, and your hips should not droop or tilt up
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Scoring criteria: [20-39 years old] excellent: 22 for women; 29 for men; good: 10-21 for women; 13-28 for men; average: less than 9 for women; less than 12 for men [40-59 years old] excellent: 18 for women; 21 for men; good: 8-17 for women; 11-20 for men; average: less than 7 for women; less than 10 for men [60 years old and above] excellent: 18 for women 13; 16 good for men: 5-12 for women; 7-15 average for men: less than 5 for women; less than 7 for men
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Scoring criteria: [18-35 years old] excellent: female heart rate < 94; male heart rate < 86 good: female heart rate 95-111; male heart rate 87-103 general: female heart rate > 112; male heart rate > 104 [36-50 years old] excellent: female heart rate < 100; male heart rate < 92 good: female heart rate 99-122; male heart rate 93-110 general: female heart rate > 123; male heart rate Over 111 [51 years old] excellent: female heart rate is less than 104; male heart rate is less than 100 good: female heart rate 103-130; male heart rate 101-118 general: female heart rate is more than 131; male heart rate is more than 119
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If you often run and feel that your physical fitness is good, try this running fitness test to see what level your physical fitness is at
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Physiologically, endurance includes stroke volume (the amount of oxygen delivered to the muscle per heartbeat), muscle strength and its ability to use oxygen, metabolic rate (the efficiency of using fat and carbohydrate), and neuromuscular system (the information transmission between brain and muscle)
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But for runners, the real strength is the core
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If you don’t have these devices, place your finger on the side of your neck and hold down the artery to count the number of beats per minute
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Using step instruments or on the steps of the stairs
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Up, up, down, down, four beats as a group, repeat for 3 minutes
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Part four: endurance test method: warm up for 10 minutes in 30 minute running, then finish 30 minute running with 85% ability, which is a little slower than 10km race speed, and record the number of kilometers
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As long as we insist on reasonable practice, we will have certain results
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You need to pay attention to your physical changes, including muscle, body strength, endurance, cardiopulmonary function and so on
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It’s not enough to run 5 kilometers without breathing
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After squatting, don’t let your knees exceed your toes
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If you have poor strength in this part, you can’t support the pelvis well, which will affect the stress mode of hip, knee and ankle joints during running, weaken the buffer, and cause injury easily for a long time
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Prone position, elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, crotch and ankle keep in the same plane, abdominal muscle tight, pelvic floor muscle tight, spine extended, eyes to the ground, keep breathing evenly
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Part five: cardiopulmonary function test method: step test, which is a very convenient indoor exercise
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Its main function is to improve the muscle strength of upper limbs, chest, back and abdomen
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Scoring criteria: excellent: keep the movement for 2 minutes without deformation good: keep the movement for 90 seconds without deformation pass: keep the movement for less than 90 seconds without deformation need to be strengthened: keep the movement for less than 60 seconds and the movement is not standard human core muscles in addition to the abdominal muscles, there are some muscles on the back and buttocks, these overall core muscles can be used in running Stability is a source of strength and an important factor in maintaining endurance
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Improving endurance is quite effective in improving speed and distance
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If you have a heart rate belt or heart rate watch, you can know the data immediately
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In a complete starting position of push ups, the body must be kept in a straight line from the shoulder to the ankle, the arms should be placed in the chest position, and the distance between the two hands should be slightly wider than the shoulder
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The first part of the whole muscle group test method: plate support, plate support this action I believe we are very familiar with
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After finishing, you can leave to measure the heart rate
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