With the palm covering the groin, you can obviously feel the thigh bone moving up and down, while the pelvis is motionless.

When the thigh drives the lower leg and extends the hip joint, it is the time to use the waist force.

The so-called “hip delivery” refers to the joint movement of the pelvis around the hip joint of the supporting leg during running.

In the standing position, cover the palm on one side of the groin, and then bend the knee and lift the ipsilateral leg, that is, lift the thigh bone upward.

The “angular displacement” rather than “linear displacement” of the hip during running should be “rotation” rather than “translation”.

In fact, whether a runner can “send hips” is the key to measuring whether a runner is a master! Running, in the eyes of many people, is to force the thigh to drive the calf, and then master the breathing skills.

The typical hip sending movement is shown in the race walkers.

Because the obturator nerve governs the knee joint at the same time, the first manifestation of hip joint problems is knee joint pain.

Why do some people “sit and run”? The reason is very simple.

Feel the rotation of the hip during running, regard the hip as the center of force, drive the legs with the hip, and improve the control ability of the hip muscles.

The stride frequency and stride length are the two decisive factors of running speed, so they will directly affect the running performance.

Lie prone to support the opposite side extension 4.

This also shows the importance of hip delivery technology.

This is a process of sending your hips! Some people are prone to knee pain when running, which is related to the nerves on the hip joint.

It plays a pivotal role in the middle of the body.

This slight concealed lateral waist force and small details of natural hip delivery need to be experienced slowly through training.

The nerve that mainly governs the hip joint is the obturator nerve.

And learn to retract the hip.

There are many sports that use hip delivery technology, most of which are running and jumping, such as sprint, middle and long distance running, race walking and jumping.

There are many movements that the hip joint can complete, and there are not a few muscle groups associated with it, such as gluteus maximus, gluteus minimus, iliopsoas, pubis and so on.

Hold the wall high and lift the legs 2.

After stepping out, take back your legs by relying on the strength of your hips, back and back of your thighs to avoid “dragging steps”, so as to ensure high step frequency and short landing time.

At the beginning of practice, you should exercise consciously.

It’s all from the same line.

Focus on “happy running” in blue    👉 Although everyone’s running posture is somewhat different, the running posture of many non professional runners is particularly special, as if they are “sitting and running”.

The nerves that dominate the hip joint are two in front and two in front, including the femoral nerve and obturator nerve in front; The back includes sciatic nerve and superior gluteal nerve.

One of them is that they don’t know how to send hips when running! In the process of running, the thigh power is used to drive the body to run forward.

It’s easy to get hurt more and more, and there is no hope to rush Pb.

This requires a process.

They also use hip! Good hip delivery can not only run fast, but also reduce injuries.

The whole person looks very heavy, and the center of gravity is pressed back, just like sitting on their own waist.

When you can clearly feel the difference between the proprioceptive control of hip and thigh muscles, you can control the force order and coordination relationship between them.

camel pack running

There is also a simple way to bend over, support and lift your knees alternately, which can let you experience the feeling of sending your hips! That is, stand on the ground, straighten your upper body, straighten your legs, and send your ass forward with the power of cross.

Alternately roll the belly of Yuanbao   6.

Lie on your back with one leg to support the hip 5.

Therefore, the training of hip sending technology is very important.

However, master runners don’t always run with legs.

When running, the leg swing of the lower limbs can be understood as taking the hip joint as the center, and the lower limbs complete the leg lifting, stepping and pedaling back swing.

It’s not hard to find the hip.

Lean down to support hip abduction and external rotation 3.

In the middle and long distance running, the quality of hip delivery technology directly affects the improvement of stride length and the speed of stride frequency.

Practice hip delivery is very important! When you feel energetic and not tired when running, there is a force pushing you, then you learn this technology.

If something goes wrong above, it must be unavoidable below.

1.

In fact, it’s easy to understand.

To put it simply: while fully extending the hip (pedaling and stretching) with the back leg, fully flexing the hip (lifting) with the front leg.

You may feel hard and not used to it, but you will get used to it and realize the benefits of this technology over time.

If you don’t know how to use the hip joint to force, it will be particularly bulky.

  (pay attention to the hips) the hip delivery is not a violent swing or a sharp twist.

In this way, the center of gravity of the human body can be moved forward, and the swing amplitude of the swinging leg can be increased, so as to increase the stride, and then improve the pace.

Today, let’s talk about this “golden technology”! Hip joint is the only joint connecting the trunk and lower limbs.

After forming a joint force, the technical action will be significantly improved, the speed will be faster and the running will be easier.

The increase of step length and step frequency depends on the rotation of hip joint.

That connection point is the position of the hip joint.

The material comes from the Internet, and the copyright belongs to the original author   -.

The following movements are trained twice a week, three movements are selected each time, three groups of each action, 12 times for each group of left and right legs, which may be helpful for you to train your hips.

It supports the upper body of the human body and leads the activities of lower limbs.