The distance between the feet is larger than the shoulder width, and the hands naturally droop
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Rotate your hands forward and hold your chest until your elbows are perpendicular to the ground
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Palms are relatively close, fingertips upward, forming a prayer hand shape, avoid hunchback and chest, do not bend
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The 6-hand support side lunge was stretched in a straight arm side leg pressing posture with the left leg straight
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Remember that the primary purpose of preparation is to improve your softness
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Stretch and stretch at the same time
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Bend your upper body forward, place your hands on the ground inside your forelegs, bend your arms, and try to touch the ground with your forearms and elbows
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Repeat on the other leg
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The training of body flexibility can help you run more flexibly, but the correct running posture can effectively avoid the occurrence of sports injury
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2 Prayer posture wrist stretch hands together into a prayer posture, close to the chest, elbows in front of the chest, elbow tip outward
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eight Stand on the ground with both hands touching the ground, right leg in front, legs crossed, feet side by side
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7 ankle joint crossed, hands touching the ground, right leg in front, legs crossed, feet standing side by side
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9 clasp your hands behind your back, bend forward, stand with your feet together, put your arms behind your back, clasp your hands and fingers, and let your arms droop naturally (at this time, your hands should be close to your tailbone)
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Repeat on the other leg
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If it’s difficult to form a prayer hand, put the palms of both hands as close to each other as possible
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Squeeze your fingertips with the same force
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Bend your legs forward so that your forehead is as close to your knees as possible, and raise your arms naturally with your upper body
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Keep your legs straight, bend forward and touch the ground with both hands
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When doing daily preparation activities, we must follow the following rules: we should put most of our weight on the body parts that have not been active
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1 hand / wrist extension, right arm supporting plate – elbow flexion, palm upward, fingers forward
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Touch the bilateral shoulder blades with both hands and put them behind your back
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This movement requires a high range of motion of the shoulder joint, which is difficult and patient
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The elastic muscles and tendons are the primary factors to prevent sports injury and enhance sports function
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Romanov, a world famous sports scientist, has provided a lot of exercises to increase the flexibility of the body in his book postural running
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Switch legs and repeat
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To keep your body young, your joints, muscles and tendons should be strong enough to absorb, absorb and release kinetic energy during exercise
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To enhance the stretching effect, move your hands forward as far as possible
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This article is selected from posture running method published by Zhanlu culture –
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Don’t do it too fast
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Dr
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4 back prayer stretch with hands behind
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Bend over, hold the ankle joints with both hands from the outside, and try to extend the head to the ground in front of the feet
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Keep your legs straight, bend forward and touch the ground with both hands
At this time, the palms of both hands can be slightly separated
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There is an old saying in China, “when people are old, their joints are weak.”
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Repeat with the other hand
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While pulling the right finger with the left hand, slowly straighten the right arm until it is fully extended, and then stretch the right finger toward the body
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Move your elbows close to each other and point downward
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Romanov’s “posture running method” can help runners improve training efficiency, reduce sports injuries and run faster and farther
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Here is an excerpt for readers’ reference
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Bend the body, stretch and stand upright, put both hands on both sides of the buttocks, take a big step forward with the left leg, and leave the heel of the hind foot off the ground (the same as the positive pressure leg)
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Through these stretching exercises, you can lay a foundation for strengthening the softness of your body and the elasticity of muscles and tendons
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Feel the pressure on each fingertip and keep your shoulders sagging and relaxed
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For example, when you move the ankle of your right foot, focus your weight on the left foot as a support
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Turn your feet inward so that the outer edge of your feet touches the ground
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Just like doing strength exercises with increasing load, as joints, tendons and muscles become stronger, more weight can be put on the action parts without reducing the range of motion and ignoring safety
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Bend forward and lower your head as you straighten your arms and place your palms on the ground
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When the flexibility of the right ankle joint is restored, part of the weight will be transferred to the right foot, so that your right ankle joint will bear a certain load (that is, your weight) and move within its maximum range of motion
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5
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In the process of bending forward, you may need to move from one hand to two hands touching the ground to support your weight, then slowly bend your arms and try to support the ground with your elbows
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Hold the ankle joint with 10 hands, bend forward and stand with legs apart
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Dr
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Keep the shoulders relaxed and sagging, the waist straight, and touch the ipsilateral shoulder blades with both hands (again, it’s usually easier to do with one hand than the other)
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Switch legs and repeat
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If your joints can move freely and painlessly within their range of motion, your body’s motor function has not degenerated
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It may take weeks or months to increase the weight in a small amount and gradually
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