Knee exercise techniques for running in place

Some people may feel that the environment they are in now is not so good, and they dare not go running even if they want to exercise their bodies through sports. In fact, running is a very helpful exercise method for our physical and mental health, and it can achieve very good weight loss effects. If you are afraid that the dust in the air will damage our lungs, then you can take the method of running in place.

The first stage of running: warm-up stage (5 minutes)

At the beginning, you should watch TV or listen to music, let your arms swing naturally on both sides of your body, and walk slowly in place. Walk like this for about 1 minute to get your body moving. Remember, during the entire running process, you must breathe through your nose instead of your mouth, so as to effectively protect your trachea.

Then slowly increase the frequency of arm swinging and the frequency of footsteps at the same time, turning it into a brisk walk. At this time, your hands change from swinging on both sides of the ribs to swinging in front of the chest. Do not clench your fists, but relax them. Then turn your palms downward, and the direction of swinging is also downward, perpendicular to the body. The warm-up phase can be completed in about 4 minutes. At this time, the body has basically reached the running state, and you can start running.

The second stage of running: jogging stage (5 minutes)

At this time, the movement of both hands can be easily turned back to the sides of the body and then swung rhythmically. You must relax at this time, and your hands can swing comfortably with the frequency of the steps. Never fight against your body, be in coordination. Please turn your excitement to the TV in front of you. Don't think about running all the time. Make running an auxiliary exercise while watching TV. This way you will find that you are less tired.

The third stage of running: steady-speed endurance running stage (60 minutes)

The most important thing during our 60-minute run is to divert the excitement of our mind while running. Don't always think about running. Instead, divert the excitement to the TV programs we see with our eyes or the music we hear with our ears. Try to carefully experience the plot on TV or feel the beautiful melody of music. Then let running become an auxiliary, a mechanical movement without thinking. In this way, we will find that running continuously for 60 minutes is not an impossible task.

Many people have not mastered the technique of running on the spot, and this will directly damage our knees. Therefore, when we want to run on the spot, we should do a warm-up exercise first. This is a very critical point. Only after warm-up exercises can our leg joints have some movement and prevent the joints from becoming stiff.