In training exercises, running in place is a very effective exercise. Of course, it is beneficial for a person to run in place regularly, such as improving heart function, enhancing muscle elasticity, etc., but running in place also has its requirements. , but many people don’t know how to do indoor running in place. So, what is the correct posture for indoor running in place? Let’s find out together below!
Correct posture for indoor running in place
1. Head posture
Raise your head slightly and look straight ahead with your eyes. Relax the head and neck muscles.
2. Arm posture
Keep your chest up, your abdomen in, your elbows flexed, your shoulders slightly raised, your arms bent at 90 degrees, and swing back and forth naturally. When swinging forward, your hands Slightly inward, and your elbows slightly outward when swinging backwards, so that "the elbows are not exposed when swinging forward, and the hands are not exposed when swinging back."
3. Leg posture
When swinging the lower limbs forward, lift the thighs forward and upward as much as possible, so that the feet are at least 20 cm above the ground. This can tense the abdominal muscles, lift the inner belly, and make breathing even, slender, full and rhythmic.
However, leg raising should be moderate, and you cannot blindly pursue stride length and frequency. Increasing the stride length will inevitably lead to a longer time in the air, greater fluctuations in the center of gravity, and heavier landing force. This will increase the shock to the human body and cause unnecessary harm over time.
4. Landing posture
Relax your calves and let them droop naturally. Land your toes gently on the ground. Lift your heels without touching the ground. Use the rebound force to make the movements rhythmic. Many people are used to landing on the soles of their feet when running. In fact, this landing method is not scientific. Since there is no cushioning when landing, it brings a great impact to the body.
Benefits of running in place
1. Improve heart function
Running in place can help improve heart function. During the process of running in place, the blood flow of the coronary arteries will be greatly increased, and the nutrition of the myocardium can also be significantly improved, which helps to prevent and treat coronary heart disease, hypertension, arteriosclerosis, and improve heart function.
2. Enhance muscle elasticity
Running in place can help enhance muscle elasticity. During the process of running in place, the muscles of the whole body will contract and stretch rhythmically, which can help increase muscle fibers, improve muscle elasticity, enhance muscle strength, etc.
3. Improve lung function
Running in place can help improve lung function. The same applies when running on the spot.Please cooperate with deep, long and rhythmic breathing, which can effectively exercise lung breathing, enhance the oxygen uptake capacity of the lungs, improve lung capacity, etc.
4. Accelerate body detoxification
Running in place can help speed up body detoxification. During the process of running in place, the body will sweat a lot, and the toxins in the body will be excreted along with the sweat, achieving a good detoxification purpose. Running in place is also effective in detoxifying and nourishing the skin.
5. Strengthen bones
Running in place can strengthen bones. During the process of running in place, the body's blood circulation will speed up, which will help improve the nutritional supply of bone cells and improve Its growth ability contributes to the normal development of bones. In addition, running in place can also delay degenerative changes in bones.
6. Lose weight
Running in place can help lose weight. During the process of running in place, the body's metabolism speeds up, and while detoxifying, it can also speed up the body's heat consumption, which is helpful for weight loss. However, you must pay attention to standard movements, so that the heart rate can be maintained at around 120 to speed up the body's fat burning. Otherwise, the weight loss effect of running in place will not be obvious.
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