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action
Action essentials: When hearing the command of "running", quickly make a fist with both hands (four fingers curled, thumb sticking to the first joint of the index finger and the second joint of the middle finger), and the waist is about the same height as the belt, and the heart of the fist is in the same direction as the waist. Inside, elbows slightly inward. After hearing the command to "go"
The upper body is slightly leaned forward, the legs are slightly bent, and at the same time, the left foot jumps out about 85 cm with the pushing force of the right foot, the front foot first touches the ground, the center of gravity of the body moves forward, and the right foot moves in the same way; the upper body remains upright, The two arms swing back and forth naturally. When swinging the arm forward, the upper arm is slightly straight, the elbow is close to the waist, the forearm is slightly flat, slightly closed inward, and the inside of the two fists is about 10 cm away from the clothes buckle line; when swinging the arm backward , the fist is attached to the waist. The travel speed is 170-180 steps per minute.
When you hear the "Standing" command, run two more steps, then take a big step forward with your left foot (two fists close to your waist, stop swinging) to the ground, move your right foot close to your left foot, and put your hands down at the same time to establish a positive posture.
The first step of running must be jumping out. During the running process, you should adjust your footing posture (front palm running, full palm running, and back palm running) according to the actual situation; when standing, pay attention to the consistency of leaning on your legs and placing your arms.
Running is a science, and the most scientific exercise method can achieve the best results.
1. Head and shoulders
Running action essentials - keep the head and shoulders stable. Keep your head straight ahead, unless the road is uneven, don't lean forward, keep your eyes straight ahead. The shoulders are properly relaxed and avoid holding the chest. Power stretch - shrug. The shoulders are relaxed and dropped, then shrugged as high as possible, paused, and repeated after recovery.
2. Arms and hands
The essentials of running movements - the swing arm should be forward and backward movements with the shoulder as the axis, and the left and right movements should not exceed the midline of the body. The fingers, wrists and arms should be relaxed, and the elbows should be at an angle of about 90 degrees. Slightly inward when swinging forward and outwards when swinging back.
Powered stretches - elbows and arms. The two arms are in a ready-to-run position, and the elbows of the back swing arm are raised as high as possible, and then the front swing is relaxed. Raise higher and higher as you move faster.