Stopwatch is the foundation of sports runners★×♠

Many athletes want to ≥‍§βuse stopwatches to run and k→™now the time and time consuming. Here are¥©β some running skills for sharing sports.↔≤ Welcome to learn from them! Many sports runner€®✔s use stopwatches and lean forward: Keeφ∏‌p your body slightly forward all the <¶↑way, but don't fall, don't bow.Spoλ♠rts Running Skills Health Theme. The bigge'φr the forward angle is, the fas®£ ≥ter the speed is. S-shape runnδφ₹≥ing method: When running, theε↔→β back is straight and the knees are slightly b♥>↔↕ent when the foot is on the gr¥↑✘§ound. When looking at the running stopwatch, thφλe height of the top of the head should be 2-3 inδ‌ches lower than that of t ∏he ground when standing normally, and 1 inch↑→€ = 2.54 centimeters, which is better.

Shorter strides: When landing€> on one foot, it should be underΩ€  the body, not in front of the b≥ ody when the front foot is too big. Rememb←♠•αer: the larger the stride, the poor∞☆$≥er the sense of balance of the body; ₩ >on the contrary, smal₹£$εler strides, feet close to the core of the bε±☆→ody, in order to ach‌↓ieve better strength anγ ↕d run more robustly.

Forefoot instead of heel landing: Stopwatch tim¶ε <ing starts, landing on toe belly on♠÷®•ly. If the heel touches the gro§φund, it will cause the body to sε'uffer the greatest impact from t← he ground, thus hindering the runnin&✔≠g forward, just like the "brake" princi♦£→ple.

Quick rhythm: 180 to 190 leg changes ∞∏per minute. With the improvement of physical☆≠× fitness, if you want to run faster♣<≈‍, you can further acce×←>↑lerate the rhythm of leg  ∏&↑change on this basis. Remember:π®σδ the longer the stopwatch touches↑✔≠ the ground with one foot, the more kinetic energ≠λ§αy the body loses.

With stopwatch in hand, foot "step£ ✘♥ping on the ground" and "f∏•₩ lying": this is the mostλβ difficult part to master. When one ↓₩&foot touches the ground, ♠↑ the other leg should "✘∞Ω;fly up" natural≈♠ly in the direction ¶'of buttocks straight as the tendon contracts'•‍, just like a rubber ban∞÷•d bouncing upward. A‍≈$βttention should be paid to the qu±∑αadriceps femoris and calf muscles.Use their✔< power to fly up the hind leg♦σ"s. Dragonfly point water: one foot on the g₩±σround, the other foot in flight, do not forc<‍ε e up, sports running stopwatch skills. ‌✔↑∏It should fly lightly, about a foot λ≠∏φabove the ground is 1 foot = 12 inche>≈ s, about the appropriateπ₩β₩. Because of inertia, the foot w≤φ↔ill naturally move a little higher±§↓$. The faster you run,ε♦ the greater the rise distance σ>>∏caused by this inertia.

Fall naturally: When one foot leaves t"λ€γhe ground, it should be raised back naturally.♥Ω☆ Don't rush forward with €®γ✔one foot touching the ground. Exp"±lore the feeling of flyin€♦g in the air, the body moves forward natuε rally with the center of gravity. The foot off th↔σ e ground, the stopwatch track in the air, shouldλ✘§> form a natural arc, and then like a↕÷™γ vertical line, do not exert any force through​&♣ the muscles, generally fall naturall≥δy.　　

Preparing for Running with Stopwatcπ←≤©h

Stand with stopwatch, arms akimbo, alternately mo ≈↔ve ankle joint;

Half squat, knee joint is moved♦€♣≈ with both hands when stopwatch is useσ ​d.

Alternately raise your legs, look at•<ε the stopwatch and move your hip.

Fifty seconds with arms akim≈ "bo and waist spinning ≥÷↕stopwatch, move waist;

The stopwatch is supported by one hand, kicking   ​✔the leg, moving the h​©>§ip and knee joints in turn.

The front and back archery steps press t≥ε♣he leg; holding the stopwatch around ♣γ→ press the leg, pulling the ✘★λ leg ligaments;

Postflexion with stopσ✔€>watch in front of upper body and sligh↑™t movement of upper l∞ $imb.

Use Stopwatch to Do Notices After ∞ε∏Sports Running

1. Never stop to rest immediately after r  &&unning. After running, the whol¶"÷e body can be moved up and down. We shou ®σ ld relax all parts of the body slow↔♣ly. It is suggested to walk several hundred  '♣★meters after running with sto¥£<φpwatch. After thorough re©↓laxation of the whole →★body, we should do some activities of the waist, &>✔​abdomen, legs and arms↔¥> as far as we can.

2. After running, we must stretch the leg ligam★φ♦•ents. The purpose is '♣not to let the calf muscles agglomerate, str×φφ&etch the muscle line®≠s, make the muscle lines become lon♥✔✘•g and slender. There are πφ<&many ways to stretch the leg ☆ ‌ligaments. You can stretch ★♥≥σyour legs straight, ‌←bend down and use you'×≈r hands to stop watch the t®¶♠ips of your feet, yoπ♥¥‌u can also use your feet toπ₩>☆ stand against the steps, lean forwarε≈ ≈d, or bend forward to press your legs. So.

3. Put stopwatch in place when running and afterβ←∏¶ running, and pay attention ₹≥δδto keeping warm. Don't s$‍‌✔ubtract a lot of clothes because of sweating.

4. Replenish water in time. Set stopwa∏©tch to rest for 5-10 minutes ∞™φ₹before drinking dilute salt water or war>"m boiled water, but avo♥‌id drinking cold water or frozσ"en drinks.