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Find out here everything about Running / jogging.
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In this article we are going to show you how to make Running / jogging:
Run continuosly adjusting speed to your capabilities, with a lineal step, arms in slight flexion and hands under elbows. Endure for the indicated time.
Step by step
1-Start running continuously adjusting speed to your capactiy.
2-Steps must be lineal and close to floor.
3-Keep and erect posture with arms semiflexed
4-Hands under elbows.
5-Endure running for the indicated time.
Adjust to the irregularities of the terrain. Drink a lot of water.
Run beyond your capacity.
You can use jogging for a simple race or as preparation for a marathon. Go slow the first minutes.
Start running continuously adjusting speed in accord with your capacity. Steps must be lineal to the floor. Must keep a straight posture with semiflexed arms and hands under elbows. Run for the indicated time.
Basic Muscles Explanation
The basic leg muscular group involved in running or jogging is the quadriceps, located in the front part of the thigh. It is formed by the vastus medialis, in the inner part of the thigh; the lateralis, in the lateral side of the thigh; the intermedius that is beweeen the lateralis and medialis and the rectus femoris. that is on top of the vastus intermedius in the superior part of the thigh. The gastrocnemius also participates, it is located in the superior part of the thighs. It is a two-headed muscle that crosses the knee and ankle joints so it acts on both. The soleus is wider than the gastrconemius and is located under it. When the soleus is well developed you can see it bulging besides and under the calves. Together the gastrocnemius and soleus are known as the calves.
Muscles & Joint Actions
In the phase of impact of the foot against the floor the knee goes from a slight flex to extension by means of the quadriceps. After, the feet pushes against the floor making the body advance, and it is when the calves contract to give the final thrust at the end of the step.
The aerobic exercises that involve running in the outdoors are very appreciated by society. Running or jogging is the most basic exercise used by the human being since former times, so it is the cardiovascular exercise that people over the world value most. It is priceless in strenghtening the muscles of the inferior limbs and increasing cardio-pulmonary capacity.
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