What are the precautions for standard jogging movements?

Jogging is a healthy form of exercise and a very popular aerobic exercise. Many office workers use the short time when they wake up early or before going to bed to exercise. However, just knowing jogging does not mean you can achieve good results. Many friends do not get any good results because they do not master the key points of jogging and their movements are not standardized. So what is the standard movement of jogging? How can jogging achieve the desired effect?

1. Head and Shoulders

Key points of running movement - keep your head and shoulders stable. Keep your head facing forward, do not lean forward unless the road is uneven, and keep your eyes focused straight ahead. Relax your shoulders and avoid hunching your chest.

2. Arms and hands

Key points of running movement - arm swing should be a forward and backward movement with the shoulder as the axis, and the left and right movement range should not exceed the midline of the body. The fingers, wrists and arms should be relaxed, with the elbow angle at approximately 90 degrees.

3. Trunk and hip

Key points of running movement - keep upright from the neck to the abdomen, instead of leaning forward (unless accelerating or going uphill) or leaning backward. This is conducive to breathing, maintaining balance and stride. Don't let your torso rock side to side or move up and down too much. Actively push your hips forward when swinging your legs forward, and pay attention to rotating and relaxing your hips when running.

4. Waist

Key points of running movement: keep your waist naturally upright, not too straight. Keep your muscles slightly tense to maintain your torso posture while paying attention to cushioning the impact of your feet landing.

Dynamic stretching - forward flexion and extension. Stand naturally with your feet shoulder-width apart. Slowly bend your torso forward until your hands hang down to your toes, hold for a moment, then return to the starting position.

5. Thighs and knees

The key to running movement is to swing your thighs and knees forward instead of lifting them up. Any lateral movement of the leg is unnecessary and can easily cause knee injury, so the forward swing of the thigh should be straight.

The above are the calibration movements for jogging. I believe you already have a certain understanding of them. Even if you can perform standard movements, don't expect to achieve ideal results in the short term. Only regular exercise can improve your exercise level. You won't see results if you only exercise once a week. Thank you for reading.