What are the warm-up moves before running?

Running is a very good habit. Running regularly can effectively help us increase leg strength and effectively achieve the goal of exercising the whole body. However, we need to master some scientific running methods to more effectively help us achieve the goal of exercising the body. I believe everyone is particularly interested in it. Let us learn about the preparations before running.

1. Head Movement

Stretching of the neck muscles: the first two eight beats are forward (lowering the head), backward (raising the head), to the left (left-left), and right-right (right side); the last two eight beats are the head circling from left to right or from right to left respectively. 4×8 shots.

Requirements: The amplitude should increase from small to large, with full activity.

2. Chest expansion exercise

Step your left foot to the left, shoulder-width apart, raise both hands parallel to the ground, bend your arms, and keep your fingers facing each other. 1-2 beats: bend both arms flat in front of the chest and then vibrate with the palms facing down. 3-4 beats: straighten and open both arms with the palms facing up. 5-6 beats: raise both arms to the sides of the body and then vibrate with the palms facing forward. 6-8 beats: lower both arms and then vibrate with the palms facing backward. 4×8 shots.

Requirements: Keep your arms straight, pay attention to the direction of your palms at each beat, coordinate your movements, and use appropriate force.

3. Shoulder Exercise

Step your left foot out to the left, shoulder-width apart. Bring your left and right fingers together naturally and place them on your shoulders. For the first four 8 beats, rotate clockwise with your hand as the center for 2 beats per circle, and for the last four 8 beats, do the opposite.

4. Waist and abdomen exercise

Step your left foot slightly wider than your shoulder, straighten your legs, stretch your arms out to the sides with your palms facing down, keep your upper body posture unchanged, and keep your upper body parallel to the ground, for 1 beat. Touch the left toe with your right hand, and on beat 2, touch the right toe with your left hand, alternating. 4×8 shots.

We can standardize our running movements based on the warm-up movements before running, which can achieve good running exercise results. Standardized running posture can also effectively show that we are a cultured athlete. Regular running exercises can also greatly improve our own lung capacity.