Forum of Shanghai noble baby ? ?
? ? Ran is a lot of people is smoothShanghai night net The hobby when, if nurturance everyday the word of the good convention of ran, everybody does not go out one day ran, can feel uneasy all over. And the person that has experience knows, before ran, can undertake the preparation of a few warm up works first. So, how should be the warming-up before ran done? To the job of a few can make preparation before ran, see the introduction of later development please.
? ? Measure of the warm-up before ran:
? ? 1, knee joint activity, crouch partly, two tactics helps genu up, genu ministry arranges hour hand twist, after undertaking 10 times, catch ministry of anticlockwise twist genu.
? ? 2, hip joint activity, two legs undertake carrying high alternately leg, each undertake 20 times.
1000 beautiful community of Shanghai ? ? 3, press a leg: Loosen double shoulder to still have back, a leg should march toward ahead, bend one’s knees 90 degrees, let ham and ground parallel, bend outstretched another leg, tiptoe touchdown, at the same time the upper part of the body1000 beautiful net forum of Shanghai Keep erect. After finishing 10 times, change another leg to continue then.
? ? 4, turn, unbend two tactics, the body controls rotational activity waist.
? ? 5, crural activity, stand, akimbo, one foot stands normally, touchdown of one foot tiptoe, when arrangingForum of Shanghai night net The needle undertakes whirligig, then again anticlockwise do.
? ? 6, around kicks a leg, let coxa, knee joint get an activity.
? ? 7, extend activity thing upper part of the body, the neck still has arm left and right sides to rotate.
? ? Other each preparation works:
? ? 1, warm up canters ten minutes before running, can let the body get ready so, probably ten minutes OK, want to let body in a way perspire.
? ? 2, undertake after warm up drawing prepares, drawing can let articulatory activity angle greaten, the flexibility that adds muscle to still have tendon and nimbleness, when preventing ran, get hurt. Can undertake controlling the activity such as shoulder of leg, turn, pull out.
? ? 3, prepare appropriate shoe, run according to what differ the shoes with law different choice, if be common ran can choose common and recreational shoe, if be 100 meters to run, that should choose spike. The shoe must close a base, fasten too big or too small, prevent sprain foot or crowded foot.
? ? How should be the warming-up before ran done? The preparative work before ran is very simple, but also be special however be necessary, so OK as soon as possible the condition that recuperates oneself, be helpful for the success of ran. Besides runShanghai noble baby communicates an area Besides the preparative work before the pace, everybody also does a few simple drawing exercise as far as possible after ran, the activity relaxes system of one private parts, lest the body is uncomforta[……]