70% of the runners have mistaken ideas Pay attention to avoiding being injured

70% of the runners have mistaken ideas Pay attention to avoiding being injured
Brief content:It is a simple and effective, all-ages sport, but South Africa " healthy 24 " to run An investigation that websites announce recently reveals, nearly 70% of the runners have mistaken ideas. As to this, the expert points out, run and involve each system such as the nerve, muscle, skeleton, cardiovascular vessel, improve quality of running, contribute to, reduce tired, avoid being injured.
The following suggestion of person who trains running that the expert giveses:
1. Don't bow, should resume, the eyes watch the front attentively, so will not cause the injury to the cervical vertebra.
2. When the upward trend runs, reduce the paces, it will be more relaxed in this way.
3. Both feet fall briskly, " get a foothold " Overweight will increase the skeleton to bear; When the foot falls, the knee joint should be bent slightly.
4. The back should keep straight and upright and relaxed. The body leans forward because body stability strength is bad, try hard to be straight and upright at this moment, in order to make muscles exercise.
5. Hip and waist don't wrench range to be too loud from side to side, this will increase and is injured probability.
6. Arms are crooked about 90 degrees, should " lay oneself out " while running ,Let the arm be tried hard to lay.
7. While running, both hands are relaxed naturally, the fist mustn't be held too tight, can stretch out both hands too, the centre of the palm is inwards.
8. Keep both shoulders relax, the hunchback that will bend over otherwise, easier and tiredder, the neck is easier to be stiff.
9. Chosen the appropriate running plan. For example elementary: 10- Run 5 kilometers in 12 weeks; Intermediate: 6- Run 10 kilometers in 11 weeks; Advanced: Run 10 kilometers in 11 weeks
The editor recommends:It is not so good as the foot of the cushion and move to climb the exercise of the floor
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