On almost know some useful introduction to the article looked at the running posture, do some recording.
Jogging correct posture should be like
1. Chao 7C
Running movement exercises
Confirm that all actions are forward, arms swinging forward and not side to side, to keep the body upright, arms and shoulders back expansion, this will help breathe, after expansion shoulders, lower arms, toes natural landing.
Running buttocks benchmark
Remain in the body just below the hips, buttocks deformation can not lean forward from the stick it is wrong to keep the body just below the buttocks, as if your hips are rolling underneath your body, so you can easily lift the knee, at the same time breathe more smoothly.
Running head benchmark
Do not head forward exploration to ensure his chin just above your chest and shoulders, I do not want to head back, just above the head to the shoulders, not skewed to the right nor left side, to keep the face relax, consciously relax every muscle in our faces while running, it will save you a lot of physical strength.
2. In the sub-fields mM
Upper body: Easily standing slightly forward, eyes flat as the microburst
Placed on the chest line, waist placed under: arm
The lower limbs: the knee premise leg stepped down, push down the rear pedal and then easily premise.
Breathing: Nose-based, supplemented by mouth, smooth natural principle,
3. Also wood
To the premise knee, heel kick ass
What is the correct running posture
1. burning love
(1) lower leg and feet: the lower leg and feet to relax, forget your calves and feet, below the knee imagine empty, then imagine when feathery soft landing on your feet, like a car tire in general, alternating legs painted beautiful arc instead of heavy angular touchdown.
(2) keep the pelvis stable, so that the core force to become the center of the core muscles to stabilize and guide the leg swing,
(3) the thigh and knee, leg swing back to put aside the action of the feet should be smooth, good use of the upper body to drive the legs swing, swing arm while after, the back of the thigh and calf muscles to lift your feet .
(4) upper body, arm, when it should be put back, leaning forward so that the body is balanced and run, rather than boxing forward, try to keep the front and rear swing arm when, excessive lateral swing also make the body produce lateral necessary to reverse the waste of effort.
(5) the sole or heel first floor landing to landing or forefoot, the foot and the body center of gravity in a straight line, together with the sole and homeopathic flick operation after hip and leg muscles rearwardly band, the ground resistance is converted to advancing force, pushing the body forward, then the impact is converted from the ground on the one hand, on the other hand is absorbed by the calf muscle, so the front foot with the initial attempt to run the Friends of stiff leg pain is often the case there will be, because not used to this run method, calf muscles do not adapt to the relationship.
2. Eyes Wide selection of sports
The first step footsteps: Do not heel, heel, location too far from the center of gravity of the body, the heel will generate a reaction force, acting on your knees and lower legs, causing the braking force will be planted injury risks, should the body forward micro- tilt, position at the foot of the entire body below.
Step two leg movements: Imagine leg movements while running, make sure the foot with the ground only in scuffing the ground floor is the block eggshell imagine, we can not break him, we are particularly concerned about the legs to swing back movement, posture and ran traditional method considered, legs like a wheel, constantly turning in your body, so good, but in fact there is no substantial help push you forward movement, and this series with you leg movement related action, will drive your heels upward movement, this constant drive leg after the heel up, your legs will likewise be brought to a high degree, along with the swing of the leg should be parallel with the ground, parallel to the height of at least run over the plane, the magnitude of the Soviet Union in fast, heels will mention your ass with the calf, even if you are in slow motion sprint, try to drive the heel backward force method of your calf.
The third part, buttocks and torso: a common mistake, we become the saddle posture that your hips are too low, on the contrary, try to top your pelvis and hips forward until your limit, this helps you drive more efficiently simple knee, so the purpose is to tell you, try to keep a straight body shape.
Part IV: hand movements: there is a wrong action, we can not relax smug look, arms continue to swing in the midline of the body, but there are too many bending action, because you do not want your arm thrown too far, if the speed too slow, but it has become a burden, it is important that your arms naturally swing back and forth, side to side rather than horizontal, you can see a lot of people running, regard the swing arm 90 degrees, which is the most efficient , and then also some excellent, fast athletes, the higher arm frame, but a lot of people, just to keep the shoulders relaxed, hands relax, or catch like potato chips, do not want to crush it, or do not care He fell to the ground, it makes you relax every respect, not nervous, because you nervous, then you will reduce the efficiency of the arm can not swing naturally, it can not focus on skills legs.
Wang Yuan
Torso: from head to waist part, easy to erect slightly forward, forward tendency to use force, so that effort can, under the front glasses head, Yang head up and do not do not bow, bend forward than before.
Placed before the chest line, placed under the waist, do not swing around to the front and rear swing, do not swing the body.
Premise knee, leg relax, leg hem, push the pedal back below the former relaxed swing, the whole foot landing.
Breathing, a call can be two absorption, nasal breathing port based supplemented, the principle of natural and smooth.
Running School:
1. convert rotation support feet, the support is a so-called head shoulder butt, the same line in the forefoot support leg,
2. Direct the ankle to lift the buttocks, when the force is with hamstrings force behind the thigh, but be careful not to lift the thigh leg lift.
3. Try a short time support, is your foot and the ground contact time, to minimize the contact time, this will greatly enhance the running efficiency.
4. Try not to contribute to the support foot landing, stay relaxed and light, that is not under the stampede to actively force, as well as after landing, the kind of legendary pawing action is not there.
5. To support points fall on the extension of the bulb, we have been saying forefoot landing, then after landing feet first, our extension of the bulb will bear most of the weight, our bodies around Rio in a very short period of time bulb forward, then forward angle to produce the final against the acceleration of gravity, this is our running power source.
6. Do not touch the ground with the heel, in fact, do not touch the ground with the heel when the correct running posture natural result.
7. Do not stomp on his toes, when the weight falls Tinto bulb, enhance ankle, the focus is not to stomp, with this point of view is contrary to the tradition of running training.
8. ankle maintained at a fixed height, that is the former do not deliberately force to bend exhibition feet, for example, some students in order to do the forefoot landing, deliberately depressing it is wrong feet landing.
9. Always keep the knee bend, do not hit straight.
10. Each foot location must fall after passing through the hip and knee straight,
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