Safe Weight Loss Guide

Fat consumption is a key to limits your anaerobic (anaerobic threshold) of exercise intensity running, and correct posture can you do not have to waste additional energy will be able to achieve this strength.

Forward running position is one of the most important. To ensure that forward momentum can prevent the deformation of fatigue after the action, Dr. Mavis and tensile strength of the proposed exercises.stretch running the practice should be “stretch power” rather than ordinary static stretch, because running is a driving force in nature. This article describes some stretching or warm-up moves can be made after the end of practice.

1. Head and Shoulders

Running action essentials - to maintain the stability of head and shoulder. To being in front of the first, unless the path of injustice, not before the detection, monitoring the front two. Appropriate to relax the shoulder to avoid it.

Power stretch - shrug. Drooping shoulders relaxed, and then the raise as much as possible, you stay, reduced repeat.

2. Arm and Hand

Running action essentials - the arm should be on the front and rear shoulder axis moves around the body movements do not exceed the rate midline. Fingers, wrist and arm should be relaxed, the elbow angle of about 90 degrees.

Stretch power - lift arm elbow. After the arms as a preparation before starting a position, as far as possible after the elbow arm elevation, and then relax before the former. With more action to speed up the lift at the higher.

3. Trunk and Hip

Running action essentials - from the neck down to keep upright abdomen, rather than forward (unless accelerated or uphill) or back, so that breathing will help to maintain balance and stride. Do not shake or around the trunk up and down too much. Front legs actively hip, running to the attention of hip rotation and relaxation.

Power stretch - leg telemark. Before and after the opening of his legs, shoulder width, body center of pressure to slow muscle tension, and then relax to restore. Always keep the trunk upright.

4. Lumbar

Running action essentials - to maintain the natural vertical waist, not too straight. Slight muscle tension, to maintain body posture, while paying attention to buffer the impact of foot landing.

Power stretch - flexion and extension body. Natural standing open legs, and shoulder width. Slow trunk flexion-handed down to the toe to maintain a moment, and then recovery.

5. Thigh and Knee

Running action essentials - thigh and knee before the former force. Any lateral leg movements are superfluous, and easily lead to knee injuries, the thigh is the first place to be.

Dynamic stretching - With feet hip width away from the station. Hands on the head. Pike from the hip forward. Keep back straight, until the nervous biceps femoris.

6. Calf and Achilles Tendon

Running action essentials - feet should rest with the physical location of about one foot, near the midline. Leg should not cross too far away to avoid the Achilles tendon due to excessive force and strain. At the same time, attention should be paid to the calf muscle and Achilles tendon in a buffer when, on arrival back at the calf should hold on to, positive and forward the body. In addition, the direction of the lower leg before to the former is, the foot should be forward as far as possible, do not turn valgus or after, or knee and ankle injuries. Running in the sand footprints in order to check for reference.

Stretch power - up wall. For about 1 meter around the walls standing, his arms reach shoulder width, hands up the wall. Then lay down, feeling tense calf and Achilles tendon.

7. Heel and Toe

Running action essentials - if stride length is too large, the lower leg reach too far, will follow in the foot, resulting in brake reaction brakes on a large bone and joint injury. Landed right in the middle of their feet to, and quickly spread to impact the entire foot.

Power stretch - Sitting ankle extensor. Kneeling on the ground, heel close to buttocks, upper body to maintain upright. Slowly downward pressure to the ankle and foot until the toe extensor was enough before pulling palm. And then repeat after that. The rhythm of action must be slow.