Although the long-distance running is an economical and effective aerobic exercise, but recognized by the society, people’s participation is still far not reached due to the scale effect. The exercise no proper understanding of the technical requirements of the long-distance running and rational allocation of physical strength, and thus can not understand the long-distance running to bring the fun and gains on the body, and eventually be waived. Here and friends talk about how long-distance running.
Healthy Run also belong to the greater strength, endurance project duration is generally about 30 to 40 minutes. Free Run The one hand, it is required to minimize the energy consumption, to finish the course; the one hand, but also to maintain a certain running speed. Therefore, the correct grasp motion essentials, reasonable allocation of the physical strength is very important.
1, foot to action: to be taken the whole foot fall to the ground and then transition to the forefoot push-off. In this way, the back of the leg muscles relax, run up effort, but slower, suitable for most people and beginners usually Fitness.
2, the correct running action: After starting, shoulders slightly to mention, his arms bent 90 degrees, with the rhythm of running natural swing, swing back and forth a little slightly bouncing up and down, shoulders slightly elevated; nike mens running shoes running thigh lift higher, after the pedal fully, it will give a tight abdominal muscles; toes pointed straight ahead, after the tread to be strong, be gentle landing, the action to relax.
3, Correct breathing: In the process of long-distance race, the human body, increasing demand for oxygen, and therefore good attention to breathing and rhythm. Under normal circumstances, the two-step a suction or three steps suction attention to the rhythm can not be ups and downs too large. Aspiration should maximize the use of nasal breathing and mouth and nose mixed breathing. Long-distance running in winter, nike women running shoes can be used the tongue against the upper palate to avoid direct inhalation of a large number of cold air caused by stimulation of the trachea, bronchus.
4, the control of the abdominal muscles: long-distance running in the abdominal muscles should be moderate tension, pay attention to mention gas, which in itself is a function of the respiratory training, but also abdominal exercise. In the running, abdominal pressure. Control of the abdominal muscles can make the stomach to sag or prominent, it is very effective to maintain physical fitness. Of course, with increasing age, abdominal strength loss, may be appropriate to increase the content of enhanced abdominal exercises.
hello runner 