Hello everyone, Today I will explain the running posture course for everyone. In this class, I will have absolutely no idea the secret of running to reduce stasis and legs. Running is a collective exercise, and many k fans are cutting paper at a time. Running is the first choice. More and more people are running, but their understanding and mastery of running knowledge are not sufficient. People often ask, does running make my legs thicker? My answer is that if you want to be beautiful. The correct running posture will not make your legs thicker. To answer this question, go to first look at the structure of the legs? It may make our legs look thicker. What is the structure of the legs?

Muscles and fats in everyday life, the muscles and fats of our thighs and calves, if any of these two components are too large, will cause the legs to become visually thick, and the shape is not beautiful. If doing no leaves bigger, you won't get more fat. You can rest assured. First of all, running as a kind of aerobic exercise with high energy consumption will not make your legs grow fat. A running is a kind of endurance exercise, which is based on exercise physiology. Angle does not make your muscles grow significantly, so if you're running posture is correct, running will not make your legs thicker. Why do many people believe that running can make your legs thicker? There are two reasons. The first is the case that the objectively incorrect running posture has mobilized the muscles of our thighs instead of the muscles of the hips, and the second is subjective.

Because the tiredness of the legs after running will give you the illusion that my legs may become thicker after running, and the incorrect posture will deepen. The tiredness of the legs makes you more suspicious that your legs will become thicker. According to our survey and observation of most novice runners, we found that there is a common situation in everyone, that is, they have not mastered the correct running posture, the hips are not exerted enough, and the legs are exerted too much, and they want to cut the paper through running. The solution to not tired legs is, in fact, very simple. It is tantamount to learning the correct running posture, decrease the strength of the legs, and increase the strength of the buttocks. The buttocks are the most developed muscles of our lower limbs and are the engine of our running. Learning to mobilize the buttocks. Strength, first, can decrease the strength of the thighs, and second, your legs are notoriously difficult to get tired, so you won't.

I am afraid that my legs will become thicker; why not the correct running posture? May make the legs thicker? The problem with most people running is that they jump up and run away, and basically, all their strength is in the vertical direction. This leads to the workmanship that overcomes gravity and wastes a lot of energy. The legs are easy to feel tired. Running pushes the body forward, which requires that our legs are not mainly stepping forward or stepping down when running, but to swing the legs back. The first swing of the leg back to exert force will mobilize more power to the hips. This can narrow the force of the legs. Secondly, swinging the leg backward can also play a kind of whipping effect and increase the effectiveness of mechanical transmission. A whipping effect is a form of power transmission. You can just talk about the effect of the whip. The root, although it has produced a small movement distance.

However, the transmission of the tail of the ship produces a considerable distance of movement. The ideal running posture is to start from the hips, transfer the force to the feet, and push the body forward so that we can use the whip effect to make us run more effortlessly. When we change our running posture from jumping up and running to swing our legs backward, you can talk about the obvious difference. Our hips are exerted more fully and more clearly, and the forward workmanship will also be improved. If you are implemented in this way, you naturally Don't worry about your legs being swollen. To run backward with the help of the whiplash effect, we need more mobilization and force on the hips, but many people can imitate this kind of kicking backward. Approach, but it's not easy to grasp the feeling of his force, which requires us.

Activate your gluteus maximus through two movements to relax your idiocies muscles. It's time for anatomy again. Two muscles are particularly important for run backward. The first is the gluteus maximus, which is mainly responsible for hair. Strength is placed under the responsibility of the initial motivation for backward. The second piece is our Kamaqi. He attaches to the front side of the thigh. He must be relaxed enough to not hinder our legs from swinging backward. The squat is exactly what we often use to activate the gluteus maximus. Action, then you say, I don't reckon I know. They said, foremost we have to straighten our backs, hands-on hips, take a step forward, and squat into a lunge, and pay attention to our own legs. Knee joints, hip joints are 90 degrees, then.

Here comes the point. Imagine that your back foot is stepping on the ice surface, and it will be solved with a little effort. Lean on the opposite leg and the strength of the buttocks to push your body to respond. This can assist you in determining the feeling of force in the buttocks and avoid too much use the strength of the legs. Never present the center of gravity forward or lean forward or exert too much force on the rear legs. This will not help us to find the feeling of forcing the hips. This action has fifteen to 30 times on each side, repeat 2 to In the 3 groups, you can search for the feeling of strength in the buttocks. In addition to turn on the strength of the gluteus maximus, we also need to relax the glimpses muscles on the opposite side of our body. Because we often sit and work and study, the glimpses muscles are in a shortened state. , when running, it is easy to limit the force of our hip muscles and lets our legs back.

Hundreds are not enough. If you stretch at the base of our thighs, George's method is to stretch with a lunge. First, we make a lunge, let the hind leg on the ground, maintain the body straight, and present the center of gravity forward and downward. Tighten the hips to stretch the roots of the thighs. We can also have the body to the other side of the stretch, so that you will experience a more noticeable stretch. Stretching twice each time, 60 seconds each time Yes, before each run, you need to add 15 to 30 times on each side, 2 to 3 sets of lunge squat exercises, for four minutes, that is, two minutes of psoas muscle stretching, and you are running Fully stretch the hip joints to imitate the feeling of running backwards, so that after 3 to 5 exercises, you can find the strength of the hips.

Reduced leg fatigue. Of course, practicing running posture is a little bit like the first time we learn to bike. It adopts a period of practice to locate the right feeling. Okay, let's finally talk about stretching after running. Everyone must pay attention to the relaxation after running. After running, the muscles have to be cold and relaxed the most. Stretching or massaging the hind leg muscles can prevent fatigue from accumulating until the next day, and it can also effectively relieve the symptoms of soreness and discomfort the next day. , You can usually use the post-run stretching course in keeping and the calf massage course to arrange your specific stretching and relaxation according to the above method. In addition, I would wish to introduce you to two additional stretching exercises one action is the stretching of the invincible band. We first cross the left foot to the front of the right foot, and then direct the body.

To the left side of the front, you can touch the ground or ankle with your hands and hold your knees in balance. You will know that this action can stretch to the true outer part of the thigh. This action can effectively relieve the pain of the outer knee caused by the tension of the invincible band. , The other side is stretched and the hair is the same. The second action is the calf stretching and the calf stretching we usually use is different. After we stretch the stretched leg, move the stretched leg forward 40cm.   Turned left to right, continue to bend the knee and lower the center of gravity and stretch the calf. You will have the impression that the muscles near the Achilles tendon and the deep calf have been stretched so that the deep muscles of the calf can also be fully relaxed. Each of the above actions did it for 30 to 60 seconds; repeat 1 to 2 sets in the process of stretching.

Keep breathing, do not adopt excessive force; you can feel the feeling of the muscle being elongated. In addition, friends who lose weight through running must be careful not to indulge their mouths because the calories burned through exercise are particularly luxurious. I accidentally ate it back. After all, a serving of fries, 300 calories can only be consumed after 3 to 5 kilometers of running. It's leisurely to eat a few servings of fries, but it's not that straightforward to stand for more than ten kilometers. Yes, today's method of swinging backward and lunges, squatting, activating the gluteus maximus, lunges stretching, and relaxing the glimpses muscles. Everyone should practice these methods, which can mobilize your hips and reduce your legs. I hope everyone can run thinner and thinner. After reading this lesson, I hope to watch the next one in a hurry, but come out for a run and practice what I learned today.

Only through persistent practice can you gradually master the skills of the running posture.