There are some precautions for any exercise, and the correct way can make the exercise effect twice as effective with half the effort. For example, jogging is relatively easy to complete among the running methods, but the breathing rhythm will be particularly important during jogging, otherwise people will feel out of breath after running for a few steps. So at this time, we should understand how to jog correctly? For example, the breathing should be rhythmic and coordinated with the pace. At the same time, the breathing should be uniform and the exhalation should be clean as much as possible. It is recommended to take a deep breath, so as to ensure that oxygen is fully exchanged in the lungs and it is easier to breathe with the pace.
Specifically, what is the right way to jog
Understand the correct jogging posture to improve the exercise effect. If the jogging posture is incorrect, it will certainly affect the exercise effect. Although from the movement point of view, running means that one leg is in front of the other leg, and the other leg is in the back. In fact, this is not the case. The standard jogging posture needs to confirm the specific positions and states of the head, shoulders, trunk, arms, hips, knees, legs, feet and other parts. Only in this way can we have the opportunity to ensure the exercise results.
The posture of the head is very important in running. You should look at the front without raising your head or lowering your head. You should never have a chest state. Straighten up your chest muscles and neck. In addition, you should pay attention to the part of the chin that does not protrude forward.
The shoulders should be naturally relaxed. After running, the body should be left and right balanced. Do not swing back and forth or shake at will, let alone shrug and tension. Otherwise, it will only increase unnecessary consumption and affect the strength of the legs.
When the body trunk is running, it is necessary to maintain a proper angle and keep it straight. The upper body should be slightly inclined forward. Of course, the inclination should not be too large. Otherwise, there will be excessive tension in the knees and back, which will affect the power of walking forward. Of course, you can’t lean back, which will make your body’s center of gravity fall behind your feet and affect your lung function.
The role of the arm in running is also very large. By swinging the arm left and right, the body can be pushed forward and the rotation of the trunk can be minimized. Therefore, during the running process, the arm should be relaxed as much as possible to maintain the elbow bending angle of 90 degrees, and the swing range should be the same as that of the leg during running. The state of the hand is to relax as much as possible, keep the hands and wrists relaxed, or keep the state of empty fist, as long as the fingers touch the palm gently.
The legs, hips and knees basically complete the movement with the steps. When running forward, the stride should be controlled as much as possible, otherwise the impact force of the knee will be increased and the health of the knee joint will be damaged. In order to reduce the impact force, when the foot lands on the ground, try to land on the front sole of the foot first, so that it can be quickly transmitted to the toes and heels and make running easier. These jogging posture precautions are actually reflected in the degree of cooperation of various parts of the body. If you cooperate well, the running effect will be good, and it will make people complete the exercise more easily.
How to jog correctly? The above contents explain this problem in detail by what details should be paid attention to in different parts. In fact, when people participate in jogging in different seasons, their breathing methods are different. For example, in winter, the air density is relatively high, and in order to prevent cold air from entering the abdomen and harming health, they can keep their mouths slightly open when breathing, and the tongue tip against the palate, so that cold air can be drawn into the mouth from both sides of the tongue tip to warm the cold air, Avoid direct inhalation into the trachea, causing cough and discomfort. When exhaling, the tip of the tongue is released from the palate, and exhale slowly, so that hot air can be smoothly exhaled from the mouth. And in summer, you should pay attention to adjusting your breathing, so that your breathing action can match your footsteps. In addition, we can also use rhythmic and mixed breathing, which will make the movement easier and more coordinated.
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