8.

Laborious movements, increased additional energy consumption, and low efficiency; 2.

Massage your hands on your right abdomen and lean forward as far as possible to reduce the tension of the diaphragmatic ligament.

The diaphragm will rise and fall slightly every time you breathe, but when the ligament has been in a state of tension and cannot be relaxed, it will cause bifurcation.

You should deal with the causes of 1 bifurcation: ① lack of warm-up will lead to septal muscle stiffness and other phenomena, causing pain; ② Drinking high sugar and hypertonic drinks or eating too much indigestible food before and after running will induce chakra; ③ Shortness of breath will increase the occurrence of bifurcation.

The best depth of squatting against the wall should not produce obvious knee pain.

running sling bag

If the stride is too large, the stride frequency is relatively slow; If the stride frequency is fast, the stride will often decrease.

It consumes too much energy to overcome gravity and do work up and down, rather than doing work horizontally, which is laborious and thankless.

Uncoordinated movement, excessive load on some parts or joints, resulting in strain.

2.

The left and right arm swing cannot balance the body and increase power.

Solution: squatting against the wall is mainly to exercise leg muscles, which can strengthen quadriceps femoris, biceps femoris, gluteus maximus, etc.

This is the wrong running posture that should be avoided most.

It has a good rehabilitation effect on the maintenance of the knee joint and the injury of the muscles and ligaments around the knee joint.

Even if a certain amount of folded legs is required for middle and long-distance running, it is also a combination of folded legs and upper thighs.

In this way, it is easy to transfer the force from the ground directly to the knee without buffering, resulting in excessive force on the knee.

The correct landing position should be the moment of landing.

In the long run, the sports injury of the knee will occur.

It not only reduces the efficiency of running, but also easily leads to uneven stress on the lower limbs, and too much weight on one side of the body.

However, ordinary runners often have the following problems due to incorrect running posture: 1.

In the long run, either the knees or the ankles will have problems.

There are three kinds of running pain.

Knee hyperextension.

Over time, the pain naturally comes out.

The correct way to run is to run with your knees facing your toes.

Because this running posture will greatly increase the pressure on the knees and calves.

The result of running wrong is contrary to the original intention of keeping healthy, and even increases the burden on the body and accelerates the damage of joints.

The correct arm swing method should be front and rear arm swing.

Only good running posture can help them run with less effort and efficiency.

1.

More and more people begin to pay attention to health.

Good posture of the trunk is very important for movement stability.

When running, the correct posture of the trunk, including the whole body, is to lean forward slightly, and use gravity to generate part of the forward power.

It’s no wonder that running is so laborious.

The so-called knee hyperextension refers to running with your legs thrown.

Both upper limbs and trunk participate in running.

Of course, the better the effect of practice..

Kick your butt to run.

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Lack of cushioning when landing, and the joints are subjected to large impact force; 3.

When landing on one foot, the landing place is obviously far in front of the center of gravity of the body, and the feet follow the ground.

It is commonly known as lifting technology, rather than just kicking butt.

2.

If you can’t keep the trunk straight, but bow your back with your chest, it will not only affect your breathing, but also greatly reduce the efficiency of running.

The landing position is directly below the center of gravity, at least not too far away from the center of gravity.

If the muscle strength is not enough, it will cause too much training load to be transferred to the joints and their soft tissues.

Leaning back with the center of gravity at the back is equivalent to braking.

Therefore, chest up and abdomen down is by no means empty talk, but the essentials of trunk movement during running.

Keep the pelvis stable when swinging up and down, so that the lower limbs can have stable support when swinging their legs back and forth.

7 stride length and stride frequency are contradictory.

6.

The reason why outstanding middle and long-distance runners and excellent runners run twice as fast as ordinary runners is that they have gradually formed a generally consistent standard running posture in the process of many years of training.

4.

Therefore, in the case of medium and low speed, fast step frequency and medium and small step length are worth advocating; In the case of fast, fast stride frequency is another matter.

Bolt’s running posture is that he can’t wait to kick his butt.

Many runners, especially female runners, buckle their knees inside when they start running.

Causes of knee pain: many runners never do strength training, but just blindly run.

Running is a horizontal movement, not a vertical movement.

The forward momentum generated by each step of running will offset part of the forward momentum by leaning back, which is equal to competing with yourself.

Solutions: ① make preparations before exercise, breathe with your nose as much as possible during exercise, and avoid the causes of bifurcation in the above three items; ② In case of bifurcation, stop exercising immediately and take a deep breath.

5 chest bow back running is a whole body exercise, not just a lower limb exercise.

The correct running posture is more inclined to the fast step frequency (180 steps / min), because the slow step frequency often means taking a big step, and taking a big step means a greater fluctuation of the body’s center of gravity.

The way they choose is to run, but the vast majority of people don’t run professionally.

3.

Avoiding eight wrong running postures can greatly reduce the risk of running injury, but unfortunately, when you encounter some running injuries, you should also learn to deal with them.

The greater the squat range, the greater the muscle force, and the more prone to fatigue.

8 wrong running postures, knee injury and whole body injury.

If the core is unstable and the pelvis swings up and down, that is, the buttocks twist and turn, it is obviously the wrong running posture.

But for medium and long-distance running, in half an hour or even longer, constantly folding your legs will only make you exhausted because of muscle fatigue, which is really unnecessary.

In the long run, the knee will inevitably have problems.

If you feel your running efficiency is low or your injuries are high (knee pain, heel pain, pain everywhere), please check whether you have hit the following 8 wrong running positions.

In sprint, fast folding your calf is the basic technology.