Nine out of 10 people who lose weight will run, as if they think: everyone can run.
The cruel reality is: you may not run! Posture, rhythm, breathing, clothing, warm-up, stretching… These are all scientific and professional.
Take warm-up as an example. Do you warm up before exercising? Can you warm up? Who taught it? …… If you don’t even warm up, running seems redundant.
Ten Benefits of Warming Up Before Running
Raise body temperature, reduce soft tissue viscosity and prevent muscle strain;
Wake up the body and make full preparations for the upcoming sports.
Activate muscles, generate greater muscle strength and run faster;
Mobilize heart and lung, overcome inertia and enter the best state as soon as possible;
Synovial fluid secretion reduces joint stiffness and pain during running.
Reduce fork, also known as [exercise-induced transient abdominal pain];
Promote body heat dissipation and prevent high body temperature during running in summer;
Activate the nervous system, run more attentively and move more harmoniously;
Activate the core to a greater extent to make running more stable and economical;
Better adapt to the weather and site, eliminate the interference of external factors.
Warm-up taught by PE teacher? Maybe it’s all wrong!
The traditional warm-up movements, no matter who taught you, will find a lot of problems and mistakes when analyzed with the principles of modern sports science.
Wrong Warm-up Action 1 Neck Wrap
For the cervical spine is not good, especially for people with cervical spine hyperosteogeny, such annular movement will easily lead to vertebral artery compression, which will aggravate vertigo.
More importantly, such neck encircling movements have no practical warm-up value.
Wrong Warm-up Action 2 Waist Wrap
Around the waist, the intervertebral disc will be subjected to abnormal force. There is hardly any benefit, not to mention the disadvantage of grinding and squeezing the intervertebral disc.
Wrong Warm-up Action 3 Bomb Shock Lower Waist
This action belongs to the typical excessive bending over and bowing back, which exerts a lot of pressure on the lumbar spine. What’s more, the pursuit of explosive force to reach the hand touching the ground, instantly exerts great pressure on the lumbar spine, and is extremely easy to hurt the waist. Is No Zuo No Die okay?
Wrong warm-up 4 lower waist twist
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This action ranks first among all high-risk warm-up actions! Many people haven’t started exercising yet, and a warm body will lead to lumbar sprain.
The reason is that when bending down, one side of the intervertebral disc has been squeezed. At this time, a large rotation is equivalent to giving a shear force to the deformed intervertebral disc, which is very easy to cause intervertebral disc injury and is absolutely high-risk action!
Wrong Warm-up Action 5 Knee Joint Surround
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Under normal circumstances, the knee joint basically only has the function of flexion and extension, and only has a very small range of internal and external rotation when bending the knee. This action forces the knee joint to do excessive rotation, which is easy to squeeze meniscus and cause injury.
Wrong Warm-up Action 6 Bomb Shock Front and Back Leg Throw
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Uncontrolled elastic stretching is easy to cause muscle strain, which is more dangerous before the body is fully heated.
After watching it, I want to cry… After so many years of sports, it was really taught by the guard at the gate…
Warm up before running correctly
Modern sports science believes that warm-up consists of three parts: jogging, muscle dynamic pulling and special warm-up.
In order to realize [painless running], on the basis of the above warm-up, more targeted muscle activation can be carried out for the injured part or weak part (such as knee).
The first step is to warm up in situ instead of jogging.
Combining jogging and special warm-up, each movement takes about 30 seconds and completes one group each.
Front and rear step
Step-by-step high leg lift
The second step is muscle dynamic traction.
Each action is completed 12 times, each group is completed.
Anterior thigh dynamic traction
Dynamic traction of posterior thigh
Dynamic traction of gluteal muscle
Dynamic traction of gluteal muscle
Dynamic traction of medial thigh
Dynamic traction of lower leg and lower limb power chain
Step 3 Muscle Activation
Each action lasts for 10 ~ 15 seconds and completes one group each.
Hips and legs activated, open and close squat jump
Lower leg activation, step jump
Step 4 Warm up for Knee Pain
Each action is completed 12 ~ 16 times, each group is completed 1 group.
Half squat
Squat down in multiple directions on one foot
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The above warm-up movements may seem complicated, but in fact you just need to finish one group each and it won’t take much time. Take it out and look at it before running, and you will master it slowly.
Finally, I would like to remind you that no matter when you are in what, you should remember two words when you are doing what sports:
Be sure to warm up! Be sure to stretch!