Running is a dynamic process, but not only staying in every step of the run, but also the rest required for running is an important part of it. Of course, our runners can't ignore the simple routine training. A simple training may not work. But when training becomes the normal state of running, they are a normal but unchanging normal.
I found that the regular training of our running mainly includes push-ups, side-lifting legs, high-lifting legs, sit-ups, resume running and stretching. Listening to the names, each one is one of the regular movements we often exercise, but in fact every An action has a mystery, a doorway, and a coherent set.
1 minute push-up support half the maximum amount
Support the body with both hands and toes, in a flat position, arms should be straight down from the shoulders to the ground, doing half of the maximum amount of push-ups for 1 minute. In the process of doing it, we must lower our body, and naturally let our chest touch the ground almost, then push the body back with the arms, return to the starting position, and the movement is completed.
Complete 10 down side legs
The lateral leg lift is the second set of movements immediately after the push-ups. The requirement is to have our two legs lift 10 sides each. Prone on the ground, legs straight. Use one arm of your body to bend your elbows and use your forearms to support your body and support our body. The purpose is to lift the other leg we rested on, lifting the foot above the shoulder. Finally, return to the starting position.
30 high legs
The high leg lift is the immediate behavior of the first two sets of movements, but the specificity is that this set of movements defines a premise: when running in place. It is required that each leg of our body needs to complete 30 high-lift legs each. Moreover, the most important thing is that our high-lifting legs must start in a standing position, quickly raise the knees of one leg, and understand the exchange of left and right knees during the process of lifting the legs, so that the movements are continuous.
1 minute, the maximum amount of sit-ups
Sit-ups and our push-ups are one of our common fitness exercises. In this systematic cycle training, the frequency requirement for it is corresponding to push-ups, and it is required to complete half of the maximum amount of sit-up for 1 minute. Ask our runners to lie flat on the floor, bend their knees and place their feet on the ground. At the same time, our hands should be placed on the back of the head, placed behind the ears, or choose to cross on the chest, smoothly lift the head and our shoulders off the ground until the body is sitting straight, only to complete the sit-up part of the action.
Run for 1 minute or complete a 400m warm-up
Before running, there are no movements in all parts of our body. This requires us to carry out certain activities to open the joint parts of our body and let them enter the state of motion. The 400 meters or 1 minute can't run. Lack, the amount is small, but its role is huge.
Stretch in 2 minutes
The sixth step of stretching is arbitrary, there is no previous requirement, only our runners can take it seriously, complete the number of two minutes, let the body feel the comfort of the activity. Of course, if you want to have a targeted stretching action, it is not impossible.
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