High Accuracy Wrist Band Step Counter Watch With 24-Hour Time Display

 

 
 
 
 
 
 
Tips For Running

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

1. Head and shoulders
Essentials of running - Keep your head and shoulders steady. Keep your head straight ahead. Don't lean forward unless the road is uneven. Keep your eyes on the front. Relax shoulders properly and avoid chest. Power stretch - Shrug. Relax and drop your shoulders, then lift them up as far as you can, hold for a moment, and repeat.

2. Arms and hands
Running action essentials - the swing arm should be the shoulder as the axis of the front and back action, the left and right movement amplitude does not exceed the middle line of the body. Fingers, wrists and arms should be relaxed, with an elbow joint Angle of about 90 degrees. The front swing is slightly inward, the back swing is slightly outward.
Dynamic extension - elbow lift and arm swing. Put your arms in front of you and back into a ready starting position. Lift the elbow joints as high as possible in the back swing, and then relax the front swing. It gets higher and higher as it speeds up.

3. Torso and hips
Tips for running - Standing upright from neck to stomach rather than leaning forward (unless accelerating or going uphill) or leaning back helps with breathing, balance and stride. Don't rock your torso from side to side or rise and fall too much. When the legs swing forward, actively send the hips, and pay attention to the rotation and relaxation of the hips when running. Power stretch - lunge leg press. Open your legs front and back, shoulder width apart, slowly press down the center of the body until the muscles tense, then release and return. Always keep your torso upright.

4. Waist
Running action essentials - keep the waist natural upright, should not be too straight. Tense your muscles slightly and maintain your torso position while taking care to cushion the impact of the foot landing.
Dynamic extension - body flexion and extension. Stand naturally with your feet shoulder-width apart. Slowly bend your torso forward until your hands drop to the top of your feet, hold for a moment, then recover.

5. Thighs and knees
Key points of running movement - thigh and knee swing forward, not up. Any lateral movement of the leg is redundant, and it is easy to cause knee injury, so the front swing of the thigh should be straight. Power stretch - forward bow. Stand with your feet hip-width apart. Put your hands behind your head. Forward from the hip flexion. Keep your back straight until your biceps feel tense.

6. Calf and Achilles tendon
Running rules - the foot should be about a foot in front of the body, near the median line. The calf should not be too far, to avoid the Achilles tendon due to excessive stress and strain. At the same time, pay attention to the cushioning of the calf muscles and Achilles tendons when landing, and the calf should actively crawl back to the ground when landing, so that the body actively forward. In addition, the front direction of the calf should be positive, the foot should be as far forward as possible, do not eversion or back, otherwise the knee joint and ankle joint are easy to be injured. Check your footprints for reference while running on the beach.
Power stretching - wall support and heel lift. Stand 1 meter or so facing the wall with your arms shoulder-width forward and your hands supporting the wall. Raise the heel, lower it, feel tension in the calf and Achilles tendon.

7. Heel and Toe
Key points of running action - if the stride is too large, the calf extends too far forward, it will land on the heel, resulting in brake brake reaction force, and great damage to bones and joints. Land correctly on the middle of your foot and allow the impact to spread quickly across the ball of your foot.

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