Many runners think that warm-up is to move arms and legs, which is wrong. The better the warm-up is, the shorter the time it takes to enter the running state, and the better the body feels when running. So how to warm up for a sprint?
Warm up should be fully combined with special running movements, and gradually transition from low intensity to medium and high intensity. Combined running action means that the warm-up action should simulate the kicking and swinging action of the lower limbs as much as possible during running, which is conducive to the body adapting to the running action mode quickly and directly activating the nervous system and motor system; The warm-up action should gradually transition from low intensity to medium and high intensity, which is to give the cardiopulmonary system enough time to overcome inertia and improve its function. With the activation and mobilization of the above three systems, you will naturally be light and happy.
The first warm-up part is the shoulder blade like the hip joint, the periphery of the scapula supports both ends of the trunk and is an important part. It’s not just about turning your shoulders, it’s about moving your shoulder blades. There is also the shoulder joint (pectoralis major, latissimus dorsi, deltoid). Straighten your arms and do a spin. Turn slowly and expand the range as much as possible. Please confirm the stretching and contraction of pectoralis major / latissimus dorsi / deltoid, and let the scapula move together.
Another is to turn the waist. First do the lateral part. As shown in the figure, put your hands on your head and your left and right waist. Note: at the beginning, the angle should be small, and slowly expand the depth of the side bend. And then left and right rotating body cadres. First, as shown in the left figure, rotate slowly and gradually expand the rotation angle; As shown on the right, use your right elbow to touch your left knee, and replace it with your left elbow to touch your right knee. Note: consciously move the pelvis.
There is also static stretching put your legs in a “4” shape, slowly bend the knees that support your legs, and sit down. At the same time, keep your back straight. If you lean forward in a straight state, you will feel that your hip muscles are stretched (if your back is not straight, the stretching effect will be compensated by the back muscles). It’s not easy to maintain balance in this position. You can find a wall to help you.
It is necessary to lift the legs when running, so it is important to relax the “psoas muscle” with hip flexion function. The iliopsoas muscle is a deep muscle. When you do a big lunge, put the knee joint of the back leg on the ground (preferably a little softer), keep the pelvis neutral, and then slowly move the center of gravity forward, you can find the feeling of stretching the iliopsoas muscle. Keep the upper body vertical or slightly backward as far as possible, and keep the abdomen closed.
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