220 million people controversy online, how can I run without hurting their bodies?This has the answer

Summer is here, and the temperature in the morning is no longer cold, and many people start outdoor morning running. As more and more people are paying attention to running, everyone has noticed a lot of problems about running. Among them, how to run without hurting the body and boarded hot search, which caused 220 million people to argue.

Many people wanted to run to exercise, but in the end they caused waist and leg problems. Experts also gave relevant suggestions: wearing professional running shoes, warm -up before running, paying attention to running positions, and so on.

So the first two are easy to do, and how to pay attention to the running posture?

Suzuki Kyo and a athletes who used to be a track and field relay team in Komo University in Japan. During the school, like other athletes, I hope to participate in Hakoneyi Biography, and to train desperately for this, but eventually affected by running hurts, I can only give up participating in the relay race. He tried various methods such as recuperation, medication, ice application, massage, strengthening exercise, stretching training, acupuncture therapy, tape tape, and insoles, but eventually failed.

Running is a hobby that he can't give up. There is nothing more uncomfortable than not letting him run. Why can't he run as he expects? Why is he always injured? He started to study these issues.

After a period of time, he led his alma mater's track and field relay team training, and learned and learned anatomy and physical therapy at the nursing home and sports medical center. In the process of contacting many cases, one moment he accidentally found the answer.

The reason why we did not run fast is always injured because our running posture was wrong.

The running posture he said was wrong. It did not mean that he could not run with his ideal running posture, but refers to the situation that he could not achieve good results after mastering the ideal running. We should not only train the ideal running posture, but should try to use running pose suitable for our bone type. This can reduce the burden on the body and run smoothly. Since then, his own running performance has also improved greatly.

I wonder if you, like him, are also troubled by "desperately running but unable to improve the results" and "re -running after a period of rest and injury"? I wonder if you are willing to challenge faster and farther distance?

In short, athletes who want to improve running speed, do not want to be injured, and hope to run freely, he recommends bone running method. Divide the bone type into three categories, you must first determine which category you belong. In addition, do not limit the natural movement of bones, and master the running position that can effectively drive bone movement. Many people have overcome the obstacles by mastering the bone running method, and the results have improved rapidly.

For example, an ordinary female citizen, originally the average score of the full marathon (hereinafter referred to as the "whole horse") was 5 hours and 30 minutes. After learning and using the bone running method, she spent only 3 hours and 8 minutes to complete the whole Malaysia; A man gave up halfway when he ran the marathon for the first time, but after mastering the bone running method, the whole Malaysia score was shortened to 3 hours. In addition, there was a 80 -year -old woman. Interest, I have mastered the bone running method, and ran through the Malaysia in the 7 -hour closing time of the Tokyo Marathon.

Do you also want to choose a running posture that suits you, running comfortably? Do you also want to challenge the best self, don't you want to give up because of unhappy running? The book "Bone Running Law" teaches you bone running method.

Which running position do you think is suitable for? If you face the following troubles, such as it is difficult to increase the speed of running, it is difficult to increase the running distance, and you feel difficulty in breathing. When running, you make a noisy sound of "bar, click". Wait, it means that you do not use a running position that suits your bone type. The following three running postures are on the seat, you must not run wrong!

Type 1 swing running posture

This running posture refers to the posture of swinging and running back and forth in the lower limbs. It is characterized by the back of the foot, a large run, and the face is slightly tilted up.

Type 2 Twisting and Running Pose

This running posture refers to the posture of the upper body rotation, using the power of the upper body swing to drive the posture of the lower limbs. If you use this running posture, you need to use your forefoot to the ground and run your chest slightly.

Type 3 piston running posture

This running posture refers to the gesture of running up and down in the thigh. If you use this running posture, you can reduce the stride, swing your thighs back and forth, and use the entire feet to the ground.

01

Check your body and judge which skeletal type you belong to

Are you long or lower limbs? You can judge which bone type you belong to according to the method described below.

Through the previous introduction, I think that everyone has understood that the running posture suitable for their bones is existing. Next, let me teach you how to judge which running posture you are suitable.

The judgment method is generally divided into two types, namely to check the physical method and the test run. First understand the physical method. You need to understand your own bone characteristics, you need to check your body first. As shown in the measurement diagram of the following page, measure the length from the neck to the root of the thigh, the root of the thigh to the root of the ankle, respectively. Then, please calculate what type you belong to according to the formula below the figure. According to this calculation method, you can judge whether you have the upper body or the lower limbs.

People with a long upper body are suitable for swinging and running positions. Even if their legs are struggling, they can keep their bodies stable, because they need to swing their lower limbs to generate the power of running forward.

People with the same length of the upper body and lower limbs are suitable for twisting and running positions. They are moderately reversed through the upper body to drive the lower limbs, not just rely on their legs. People with long lower limbs are suitable for the piston running posture, and it can be said that this type of human legs are heavier. Therefore, they are suitable for accelerating the way of running. They can generate the power of running forward by the efficient linkage between the swing legs and the ground legs.

02

What kind of bone types you belong to

Please keep your feet and shoulders standing with width, measure the length B from the length of the neck to the root of the thighs, and the length B from the root of the thigh to the inner position of the ankle, and then calculate it according to the formula below. For example, A and B are 70 centimeters suitable for twisting and running positions.

03

To determine what kind of bone type you belong to by test running

If you still can't judge which bone type you belong to after measuring your body, please judge through the following three postures.

Judging by the body length is the first method of judgment, but sometimes it is difficult to judge which bone type they belong to according to the body length, especially those who are in the critical point of the body's length are more difficult to make accurate judgments.

When it is difficult to determine which bone type that is difficult to determine by measuring, you need to judge by test running. Specifically, everyone tries the three running postures on the right side to see which running posture is the most effort, and you can judge which bone type you belong to. Some people may feel that the three running postures that you try are a bit strange. You will be shy as you do, but if you are embarrassed to expand your body, it is difficult to make judgments even if you try these three methods. Please find a wide place similar to the park, try it to try it, you just have to run 50 to 100 meters.

The first post you have to try is the posture of putting your hands on the waist. Put your hands on your waist with both hands, and then run. At this time, people who are not laborious are suitable for swinging.

The second posture you have to try is to bow and run. First of all, you have to ensure that the road ahead is safe, then lower your head, relax your hands, bend your back as much as possible, and curl up your body. Please try to run in this posture. People who can run smoothly in this posture are suitable for twisting the running position.

The third posture you have to try is to stretch your arms like wings. Keep your arms stretching your arms towards both sides when running, which is a posture similar to maintaining a balance when walking. People who can easily run in this posture are suitable for piston running.

When trying these three postures in actual, please remember that the gesture of shaking when running is not suitable for you. In these three postures, there must be a posture. You are stable when you try it. It is not effortless. You can feel that strength is transmitted to your legs steadily.

In "Bone Running Method", Suzuki Qinghe introduced the "skeletal running method" and the "cell division method" of training running pose in detail. , Putting more targeted training programs for each type, let you run longer and runless!

There are a lot of pictures in this book, which detailed the key actions of the bone running method. You can practice while seeing it. The practicality is very strong.

This summer, let us start healthy together!

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