Before running complete warm-up activities to protect your noble body _ running channel _ sina sport - cheap retro jordans online for sale

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Warm up before running protects your noble body.
small when choosing this topic name, always want to use an appropriate word to describe each one of our runners, the final choice of the noble words, people can choose to run, I believe there are strict self-discipline of their own, have an extraordinary heart.

real data is true. By the end of 2013, the total population of the country was about 1 billion 350 million. So, how many people were able to keep running? How many people are able to run more than 4 times a week, and how many people can run down 10000 meters? How many can run down a half marathon? How many people can finish the marathon in 3.5 hours? As long as you start to move, you are already better than a lot of people in the country. Do you agree?
Under
, I'll share this whole body movement with you.

preparatory activity
before training
1, head movement: stretching the neck muscles, before 2 eight shot before (bow) and after (up) (left), to the left and right (right), after the 2 eight division head from left to right by the ring or not right to left. 4 8 pat
Requirements:
range from small to large, full activity.

2, enlargement of the chest movement: left foot to the left, and shoulder width, two hands raised parallel to the ground, the size of the arm bending, two fingers relative. 1-2 beat Houzhen flat chest arms, palms down, 3-4 took his arms stretched open, palms up, 5-6 took up arms by the side of the body after the vibration, palm forward, 6-8 shot down arms after the vibration, the palm back. 4 8 beat, request: the arm is straightened, pay attention to the direction of each beat, the movement coordination, and the proper force.

3, shoulder movement: left foot to the left, and shoulder width. The left and right fingers are closed and placed on the shoulder. The first 4 8 shots are clockwise rotation of the hand for a clockwise rotation of 2, and the other 4 8 shots and vice versa, and vice versa.

4, waist movement: hear "ready" password, left foot left out slightly wider than the shoulders, legs straight, arms to both sides with palms down, upper body posture remains unchanged, the upper body is parallel to the ground and the 1 shot. The right hand touch the left foot tip, 2 beat left hand to the right foot tip, turn alternately in turn. 4 8. Requirements: the swing margin of the left and right sides is large, the legs are straight and fully stretched.

5, lunge stretching: hear "ready" password, left to the front step, the whole foot, thighs parallel with the ground; the right leg straight, front foot, upper body upright, with his hands crossed behind and stick, two cubits back, head up, up and down. 3, 4 8 beat the same action, the opposite direction. The body should be stable, head up and straight, two elbow after stretching, thighs parallel to the ground.

6, and in the body: stretching step based on bending leg lunge, the left hand to touch the left foot back, right hand to touch the right foot back, right down to the center of gravity of the body.


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