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Running is the most common form of exercise for people. As we all know, running can exercise cardiopulmonary function, enhance muscle strength, and continuous and effective jogging can also play a role in reducing fat and losing weight.

However, if the running posture is not correct, not only will it not achieve the effect of fitness and shaping, but it may also cause damage to the health of the body and make the body run out of shape. Many bodybuilders have found that they have run out of problems such as "small belly", "radish legs" and cervical spondylosis.

It is important to maintain fitness, but it is even more important to master the correct posture.

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Correct running posture should be:

  • The upper body is slightly leaned forward, with the head directly above the torso;
  • Raise your shoulders slightly, bend your elbows to 90 degrees, and make half fists with your hands;
  • During running, relax the arms and swing back and forth naturally;
  • The thighs are actively lifted forward, and the calves are naturally relaxed.Relying on the forward swing of the thighs, the hips are driven forward and upward. The heels touch the ground first and then quickly transition to the soles of the feet. The back kick is sufficiently powerful, and the stride is large and flexible. In this way, the abdominal muscles can be tensed, and the breathing can be even, slender, full and rhythmic.


Common wrong postures:

1. Put the soles of your feet on the ground. When running with the soles of the feet on the ground, it is easy to "squat", which can easily cause tibial periostitis, and it is easy to run into O-shaped legs after long-term impact.

2. Land on your toes. When running, the ground on the forefoot will strongly stimulate the calf muscles. After a long time, the calf will become thicker, forming "radish legs".

3. Internal and external splayed feet. It is easy to cause damage to the knee joint and other parts, and it is also easy to cause X and O-shaped legs.

4. Leaning forward and backward too much. Leaning forward will cause back tension, and leaning back will cause excessive tension in the chest and abdomen muscles. After a long time, it will cause abnormalities in the shoulders, neck and back.


Other considerations:

1. Choose a suitable place for running and avoid running on too hard roads;

2. Choose light, comfortable and elastic sports shoes;

3. The pace should be appropriate;

4. Avoid excessive shaking of the waist and hips during running;

5. Avoid excessive exercise: BP Smartwatch is an excellent exercise monitoring watch that can record your exercise time, mileage, and steps to help you better plan exercise and reduce risks

6. Warm up before exercising, stretch and clean up after exercising.

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Therefore, for healthier running and better posture, runners must pay attention to running posture