How to exercise muscles throughout the body by running

Running is a sport that is popular among most people in life. No matter the elderly, middle-aged people or young people, everyone likes running. However, there are different ways to run. Some people run to lose weight, while others run to exercise their muscles. For example, men with strong masculinity run to exercise their muscles. So how can we exercise the muscles of the whole body through running to achieve better results?

Key points of the action: When you hear the command to "run", quickly clench your fists (with four fingers curled up, and the thumbs placed on the first joint of the index finger and the second joint of the middle finger), raise them to the waist, about the same height as the belt, with the palms facing inward and the elbows slightly closed inward. After hearing the command "go",

Running is the most economical exercise

The upper body is slightly tilted forward and the legs are slightly bent. At the same time, the left foot uses the force of the right foot to jump out about 85 cm. The front of the foot touches the ground first, and the center of gravity of the body moves forward. The right foot moves in the same way. The upper body remains upright and the arms swing naturally back and forth. When swinging the arms forward, the upper arms are slightly straight, the elbows are close to the waist, the forearms are slightly flat and slightly closed inward, and the inner sides of the two fists are about 10 cm away from the button line. When swinging the arms backward, the fists are close to the waist. The marching speed is 170-180 steps per minute.

When you hear the command "Stand still", run two more steps, then take a big step forward with your left foot (bring both fists to your waist and stop swinging), land, move your right foot closer to your left foot, and put your hands down at the same time to get into a correct posture.

The first step in running must be to jump out. During the running process, you should adjust your footing posture according to the actual situation (forefoot running, full palm running, and back palm running); when standing still, pay attention to the consistency of leaning on your legs and releasing your arms.

Running is a science, and only the most scientific exercise method can achieve the best results.

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. Power stretching – shrug. Relax your shoulders and let them drop, then raise them as high as possible, pause, return to the starting position, and repeat.

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. When swinging forward, it should be slightly inward, and when swinging back, it should be slightly outward.

Dynamic stretching - raise your elbows and swing your arms. Place your arms one in front of the other in a ready-to-start position. Raise the elbow of your back arm as high as possible, then relax and swing forward. As the movement speeds up, lift higher and higher.

3. Trunk and hip

Key points of running movement - keep upright from neck to abdomen, instead of leaning forward (unless accelerating or going uphill) or leaning back. 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. Dynamic stretching - lunge and leg press. Stand with your legs shoulder-width apart, slowly press your body down until your muscles are tense, then relax. Keep your torso upright at all times.

If you want to strengthen the muscles all over your body by running, it still depends on our running method. For example, you should ensure that your head and shoulders are stable when running, and don't shake back and forth, which will easily sprain your neck. Do warm-up exercises before running, ensure even breathing, and avoid accidentally straining your muscles during running, which will cause damage to your muscles.