For runners with certain running experience, they must often hear the word "hip delivery" and often hear the running master discussing it. But isn’t running with legs? Why did you still have your hips? In fact, hip , which is commonly known as "hook", is the axis of lower limb movement.
The exercise of the hip is often called "hip delivery" during running. "Hip delivery" is a technology that is discussed most frequently among experts and middle-aged runners. It is considered a key running technique. plays an important role in increasing strides and showing beautiful and coordinated running postures. So what exactly is "hip delivery"?
What is "sending hips"
When running, the thighs swing forward with the hip joint as the axis, then hit the ground and stretch. The joint sockets of the hip joint are composed of the pelvis, so when running, the lumbar vertebra-pelvis-hip joint forms a relatively complex and precise and subtle linkage composite structure.
When running, the pelvis will produce moderate spiral movement to the left and right. This spiral movement is equivalent to indirectly increasing the range of movement forward even if the legs are not swung; at the same time, it is combined with the forward swing of the thigh, which forms a trend of the thigh forward. It seems that the amplitude of the thigh lifting is relatively obvious, which is the so-called "hip delivery".
The essence of "sending hips" is the increase in the amplitude of the leg lift brought by moderate pelvic spiral movement. The amplitude of the leg lift is obviously an external manifestation of "sending hips", but "sending hips" does not mean just raising the thighs. If it is just a thigh lift without a spiral movement of the pelvis, then it is not a "sending hip" but a "sliding leg". In other words, "sliding hip" is manifested as "sliding leg", but "sliding leg" does not mean "sliding hip".
"Hip-Sending" is an advanced technology that needs to be based on speed. If the speed is not fast enough (the pace is outside 6:00), then the "Hip-Sending" technology will not perform that well. uses it as a technology improvement and improvement in faster speeds. If you already have a certain speed foundation and want to further improve, you can improve it from the following 4 aspects.
. Four key points for forming a good "hip sending" technology
Strengthening swing arm
Running is a whole-body exercise. The enhanced ability of "hip sending" leg swing must be matched with strengthening swing arm, otherwise the "hip sending" technology cannot be formed.
strengthens the swing arm, especially emphasizes that the force of the arm can drive the trunk to rotate side and side properly, while the left and right rotation of the trunk uses the composite structure of the lumbar spine-pelvis-hip joint to drive the pelvis to rotate side and side, which helps to form the "hip sending" technology.
The back swing of the upper limb can effectively pull the internal oblique muscles of the abdominal and external oblique muscles, thereby forming the trunk stretch reflex , which prompts the pelvis to produce a certain left and right rotation under the action of the muscle stretch reflex. In fact, when the pace is fast, the swing arm will naturally strengthen, so strengthening the swing arm will help form the "hip-sending" technology by moderate twisting the torso.
Improve lumbar spine-pelvis-hip flexibility
If there is no good lumbar spine-pelvis-hip flexibility and the pelvis rotates left and right and leg lifting is not enough, then it will not be possible to form an effective "hip delivery" leg lifting technology.
Most runners are professionals at desks. The abnormal posture formed by sitting for a long time can easily cause the runner to flex his hips to flex his iliopsoas muscle to be more nervous, and the inability to open the hips will be manifested as running while sitting.
The essence of "sending hips" is that the pelvis rotates left and right with legs lifting, and the hip joint is connected to the pelvis. Extending one side of the hip will flex the hip on the other side, which will drive the pelvic rotation. If one side of the hip cannot stretch, it will restrict the pelvic rotation, which triggers a chain reaction - causing the other side of the hip to be unable to move forward, so improving the flexibility of the lumbar spine-pelvis-hip joint is one of the foundations of the "sending hip" technology.
Strengthening leg lifting ability training
Runners are very clear that they should practice more gluteal muscles and quadriceps , but they almost ignore an important part - training of the front hip muscles. The front hip muscles are scientifically called iliopsoas muscles. The main function of the iliopsoas muscles is hip flexion, that is, leg lifting.
When running, when one leg is about to push the ground, it enters the forward swing stage, that is, the thigh swings forward.The power of the forward swing of the thigh comes from the iliopsoas muscle. If the iliopsoas muscle is not strong enough, the forward swing of the thigh will be weak and dragging the legs to run. "Sending hips" does not mean raising your legs, but without raising your legs, there is no way to "sending hips".
Promote the lifting and folding of the calf
If you think strengthening the iliopsoas muscle can form a "hip-sending" leg lift, obviously you have simply thought the problem is. If the calf is dragged on the ground and does not fold to a certain extent to the thigh, your "hip-sending" leg lift is a "hoe-soothing" and has not truly mastered the essence.
Reasonable calf folding technology greatly reduces the forward rotation radius of the thigh, and the reduction of the rotation radius reduces the moment of inertia. According to the law of rotation, the reduction of the moment of inertia increases the angular acceleration of the thigh rotating around the hip joint. The increase of the angular acceleration increases the angular velocity of the swinging legs, which can form a truly good "hip-sending" technology.
is visible. Good "hip-sending" leg lifting techniques should be based on the calves folding as a prerequisite, otherwise your legs will lift forward like a hoe, which will be difficult and ugly.
"Hip-Sending" technology is an integrated technology, which requires the coordination of whole body, body flexibility and movement technology. does not have arm swing and a certain degree of torso twisting, and the pelvis cannot be rotated; does not have hip flexibility and hip strength, and the legs cannot be lifted; does not have calf folding, and the legs cannot be lifted, and one ring is buckled and one ring can achieve better results.
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Above content is authorized by People's Posts and Telecommunications Press to publish
"Injury-free running method 2: Optimization and training improvement of running technology"
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