in-situ running practice method is the practice method of doing in-situ running in a fixed small place, such as: running in the room, on the balcony, on the treadmill, and continuous practice. This method is not restricted by the venue, climate, and equipment conditions, and is a more convenient exercise method. This method is suitable for practice when outdoor practice is not possible.
Reply: 16, receive a 16-week FIRST running training plan.
is when most people are celebrating the Spring Festival at home, but some people are still fighting on the front line of the fight against pneumonia
. We want to pay tribute to them
. For most people,
can reduce
in such an extraordinary period. Going to a crowded place
is already the best effort for prevention and control
but staying at home
some runners are also really uncomfortable
some people send me this kind of news recently
some people live nearby
Conditions can run
and there are some runners
temporarily unable to run with the wind
outdoors, then
is there any way
can keep us indoor
in physical condition?
As the saying goes,
runs without training
sooner or later you will regret
lower limb strength is very important to runners
Enough lower limb strength
can support you better to maintain running posture
to make you run further
2 It's good to stay away from the trouble of pain
so training legs is to running
is like sharpening a knife to chopping wood
Is this running in place? In fact,
is recommending
actions that can be practiced at home by
to help everyone stay in shape!
First action: lunge!
-exercise site-
gluteus maximus, quadriceps femoris, biceps femoris, etc.
-action points-
1, forefoot knees do not exceed toes
2, hind knees sink without touching the ground
-exercise frequency-
10-15/ Group, exchange the front and back feet
every day 3-5 groups
Second action: squat
-exercise part-
quadriceps, gluteus maximus, biceps, etc.
-action points-
z1, feet and feet Same width
2, squat until the thigh is slightly lower than the knee
-exercise frequency-
20-30/group
3-5 groups per day
The third action: small step
-exercise part-
calf muscle group, ankle joint13zzz14 -Action points-
1. Swing your knees forward when you step, and turn your hips slightly
2. When the knee of the leg is swinging forward, press the other thigh down
3, and the forefoot is on the ground
4. The knee joint is stretched when landing. , Heel lift
5, ankle joint elastic
-exercise frequency-
1 minute per group/group
3-5 groups per day
The above three actions
can be said to be useful for exercising related muscles,
does not require any The device
can be used anywhere
* The source network of the material of this article, if you invade
Smart Running·Fan benefits (private message or see the comments section)
Friends who love running, sometimes encounter strains, knee pain, because of interest in running Don't know howTo solve these problems, the long-term wrong running posture may affect your health. The young senior running coach sits down and gets free 1V1 consultation.
