Today, I recommend four actions that can effectively improve upper limb strength.

Return to the original position and repeat the above steps on the other side.

Let’s move together! Enhance upper limb strength training 01 arm flexion and extension action steps ① sit on the mat with your legs together, bend your knees and hips, and the soles of your feet and hips contact the ground.

Note that the correct way to swing the arm should be to swing the arm back and forth.

Therefore, the correct arm swing is also very important to improve the running performance.

② Bend your elbows and do push ups with your body down.

At the same time, bend your hips, lift your knees and abduct your right knee to the right elbow as close as possible.

When swinging backward, the hand should be horizontal with the hip.

The left and right swing arms can not balance the body and increase power.

When swinging forward, the elbow joint should move upward to the hip.

Keep your arms straight, your hands directly below your shoulder, and your shoulder, hip, knee and ankle are in a straight line.

04 steps of leg retraction push up ① the body is in a four-point support position, with both hands and toes on the ground.

Keep your torso straight and back, bend your elbows, support your hands on the pad, and keep your head in a neutral position.

Keep your arms straight, your hands directly below your shoulder, and your shoulder, hip, knee and ankle are in a straight line.

02 push up rotation action steps ① the body is in a four-point support position, with both hands and toes on the ground.

03 hand supported crawling action steps ① the body is in a four-point support position, with both hands and toes supporting the ground.

However, the wrong arm swing will hinder the runner’s running efficiency and affect the performance of running.

Arm movements are used to offset the angular momentum of the legs and make the net angular momentum of the human body zero.

③ Straighten the left arm, rotate the trunk slowly to the right, and lift the right arm to a straight line with the left arm.

This also shows that arranging upper limb strength training is essential.

When the arm swings backward, the hand should be near the hip.

Have you ever had such an experience that when we are too tired to run, someone will always say “hold on, put your arms up, don’t stop.” Why do some people always emphasize putting their arms up when running? This can be explained by Newton’s third law.

Keep your arms straight, your hands directly below your shoulder joints, and your legs straight.

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During running, if you don’t swing your arms to offset the angular momentum of your legs, it will lead to a significant increase in oxygen consumption, because runners need to find other ways to maintain the stability of the trunk.

② Keep your torso straight, your elbows straight, and lift your body off the cushion.

Hold for 1 ~ 2 seconds when the muscle is tightened to the maximum, then return to the four point support position in a controlled way, and repeat the above steps on the other side.

The correct way of arm swing during running, the arm should swing naturally.

Hold for 1 ~ 2 seconds when the muscles are tightened to the maximum, and then return to the initial position in a controlled manner.

when the arm swings forward, the elbow joint should be near the hip.

② Bend your elbows and do push ups with your body down.

a.

③ Straighten your arms and support your body.

It needs to bend the elbow 90 degrees when running.

B.

To learn more about scientific running, please refer to running Science: technical, physical, nutritional and rehabilitation guidance for optimizing runners’ performance.

With the increase of running speed, the runner will make greater leg acceleration, and at the same time, the swing speed will increase, which is like a mass damping system to keep the body stable.

The acting force and reaction force between two interacting objects are always equal in size and opposite in direction, acting on the same straight line.

Although it seems effortless, if you keep flexing for a long time, your arms will become more and more tired.

② Keep your feet still, move your hands forward alternately to the maximum, and then move your hands back slowly to return to the original position.

Without strong upper limb strength support, the second half of running will be more and more difficult.

Good upper limb strength can help improve runners’ running ability.

The above contents are from running science and running mode, which are authorized by the people’s post and Telecommunications Publishing House-.