Content source: Chinese Health Network-.
[dynamic stretching – hip kicking run] exercise steps: Step 1: stand, open your feet shoulder width, relax your hands, clench your fists, and put your arms on your waist.
If you feel unwell, stop immediately and don’t force it.
Don’t be fast.
You can run for 30 seconds to 1 minute.
Today, I’m going to show you the “dynamic stretch kick hip run” exercise, which can improve the coordination and response of our limbs, so that we can better master our body and run more smoothly and comfortably! High leg lifting can activate the flexibility of legs and feet, increase the heart rate for 1 minute in each group, and do 3 ~ 4 groups of key points: bouncing, kicking and hip running based on the lower leg can help us activate the front thigh muscles and stretch the core muscles.
Decomposition: lift the heel, let the heel touch the hip slightly, speed up the pace, alternate left and right, and keep a brisk rhythm.
Each time for 30 seconds, rest time for 40 seconds, a total of 3 groups.
If people who don’t have running habits usually have to start jogging at the beginning, they may not adapt to jogging, weak running, sore thigh muscles and so on! So we can do a simple dynamic stretching exercise to warm up the body for the next jog.
Step 2: alternate left and right feet and kick your hips back.
Decomposition: alternating and repeated movements of two legs.
Decomposition: stand upright, shrink your abdomen, open your feet shoulder width, and gently clench your hands on your waist.
[tips for warm-up]: the hip kicking action of “dynamic stretching – hip kicking running” can effectively strengthen the muscle groups at the back of the thigh, improve the running pace and endurance, kick your heels to the hip position as much as possible during the exercise, and push your lower legs backward.
Don’t hunch or bend down.
It’s OK.
Keep your upper body straight and keep your torso stable.