The Olympic Games have come to an end, but the reputation of Gu Ailing and has plummeted? !
Just two days ago, the relationship between Gu Ailing and French athlete Marchand went viral on the Internet. 👇
What netizens couldn’t believe was that Marchand was the one who had all his updates deleted by Gu Ailing due to inappropriate operations some time ago. That swimmer.
Netizens were also talking about it for a while.
However, as the incident unfolded, many netizens also raised questions.
"How did you know?"
Faced with the doubts of netizens, the blogger also directly responded to the disagreement.
released several videos and photos of Gu Ailing and Marchand in nightclubs.
Even in a video, Marchand was suspected of kissing Gu Ailing👇
However, because the picture was too blurry, the full face could not be seen clearly.
Gu Ailing did not respond to this, so it is difficult to tell whether the scandal is true or not.
is nothing but u1s1, and Gu Ailing’s traffic was indeed booming during the Paris Olympics.
was invited to participate in the official marathon of the Paris Olympic Games. She scored a good result of 3 hours and 24 minutes in the first marathon. 👇
After converting this result, it is basically 24 minutes faster than the elite domestic women's mass marathon players. 👇
△ Implementation Measures for the Rating Assessment of Public Athletes in Road Running Events of the Chinese Athletics Association Regarding the Rating Standards for Public Athletes
However, for sisters, although our daily running cannot reach the physical training volume of marathon runners.
However, running is the most economical and efficient exercise. Keeping running can also achieve our goal of losing weight and becoming beautiful.
But when it comes to running posture, I believe that most sisters have not really paid attention to it.
But in fact, the impact of wrong running posture on the figures of the sisters is not just as simple as ugly running posture affecting the appearance!
Knee pain, O-shaped legs,
so, today Yang will have an in-depth talk with you about the three wrong running postures of that are most likely to make sisters lose shape and cause knee pain.
Knee killer
Sitting and running
This running posture is not only known as the "knee killer", but it is also the creator of the ugliest gait.
Because once this kind of "sitting and running" becomes a habit, then the daily "duck walk" is really not far away.
Just imagine, sisters, you walk like a little duck every day, and the rest is probably just a sense of joy...
so, Yang will first show you what "sitting and running" is, sisters, quickly take a look at your usual Have you had any unfortunate hits while running?
The sisters in the picture below are typical "sitting and running" ~
△Sitting and running
Knock on the blackboard, this wrong running posture has two main characteristics:
① It always feels difficult to move the calves backward when running Lift it up;
② During running, the body always sways left and right.
Due to insufficient push-back of the legs and insufficient hip extension during running, the legs are placed in front of the body's center of gravity, causing the entire body to become loose and sinking.
is just like Wonder Woman in the picture, is more than sexy but obviously lacks in power.
Once this wrong running posture becomes a habit, you will find that when is running, there will always be a feeling that you can't push hard enough.
What’s even more frightening is that as the running time lengthens and the running distance is just a little too far, knee pain will occur. is also the legendary “runner’s knee.”
And according to Yang's daily observation, this wrong running posture can be said to have basically hit more than 70% of the sisters.
Don’t panic when you see this. If you can’t improve it, you won’t be publishing this piece of hard information.
In fact, most of the reasons for the above two conditions among sisters, are mainly caused by the weakness of the gluteus medius muscle caused by sitting for a long time in daily life!
If the gluteus medius is weak, it will directly lead to a decrease in the ability to control the pelvis.
And our bodies are amazing. No matter whether the major muscle groups in your body function well or not, through the "compensation" between various muscle groups, can automatically coordinate to make the body move.
So even if the gluteus medius and gluteus maximus muscles are not fully functioning, we can still run wildly.
But here comes the problem, sisters~
If the strength of the gluteus medius is very weak and you run, then the impact force that the gluteus medius cannot bear will naturally be borne by the muscles of the knee joint and the outer thigh. It takes a long time Knee joint injuries can easily occur.
So many of the knee joint problems that sisters have are actually caused by weak gluteus medius.
Insufficient strength of the gluteus medius muscle often causes our pelvis to tilt sideways.
so, here Yang recommends a very simple method to determine whether your gluteus medius muscle is weak.
Sisters, hurry up and take a test~
First, stand tall and independent in front of the mirror, lift one leg, and see if your hips are level.
If one side of your pelvis drops significantly when you lift one leg, it means you should train your gluteus medius.
As for the training method of gluteus medius, I will list two exercises that feel best during training.
Side lying hip abduction - waving into the wind
1. Lie on your side, keeping the pelvis vertical to the ground;
2. Lift the upper leg, control the speed of raising the leg, and do not fall too fast;
3. During the movement, always keep the pelvis straight Steady, 10 reps per set, repeat 3 sets.
clam opening and closing
1. Lie on your side on the yoga mat, with your right elbow on the ground, your head resting on the palm of your right hand, and your left palm on the ground;
2. Bend your legs and put the elastic band slightly above your knees. position, keep your feet together;
3. Use the muscles of your glutes and legs to resist the resistance of the elastic band. Spread your knees as far as possible, but keep your feet together;
4. Do one set at a time, and do 20 sets on one side. Then switch to lying on your left side and do the same thing.
Here sheep will add a few words~
Running is a sport in which only one foot transmits force to the ground at the same time, so when running, you must be able to use one foot to stabilize the body.
Some sisters with good hip strength still experience unstable body shaking when running.
In fact, this is mainly caused by not using the power of the hips, but borrowing force from the legs. Of course, this is also the reason why many sisters feel that running always brings fatigue or pain to the legs and feet.
leg type killer
inside buckle running, outside running
Sheep once said in a previous article that bad walking posture will randomly remove x-shaped legs/o-shaped legs/xo-shaped legs due to the instability of the knee joint itself Blind box gift package.
But for sisters who have two wrong running styles of "inside buckle running" or "outside eight running" , it is only a matter of time before the x-type leg/o-type leg/xo-type leg blind box spree is issued Okay...
In fact, many sisters tend to have their knees buckled in or out when running.
Except for a small number of sisters who are born with a certain degree of x-shaped or o-shaped legs, these two wrong running postures more often occur in sisters who have flat feet or wear high heels for a long time.
You must know that when we run, our heels, soles and toes work together, but now many sisters who wear high heels and hard-soled shoes basically do not use their toes and heels when walking.
Over time, the walking pattern has also changed. The strength and flexibility of the toes have gradually decreased, resulting in a gait of turning in or out.
If you have a gait problem, your running form will naturally be more seriously affected.
If you maintain this kind of running posture with your knees buckled in or out for a long time, incorrect force exertion will directly affect the strength lines of your lower limbs.
Abnormal knee joint motion trajectories will directly cause abnormal stress.
Not only will it cause problems such as o-shaped legs, x-shaped legs, knee hyperextension, long and short legs, flat feet, high arches, etc., it will also cause various kinds of pain.
△The picture on the left shows the postural problems caused by the abnormal force lines caused by long-term internal buckle running; the picture on the right shows our standard posture.
For sisters who have abnormal strength lines in their lower limbs, we cannot directly change the structure, but you don’t need to panic too much.
Yang has actually personally verified that this phenomenon can be improved through some targeted training.
Support the ground steadily
1. Place your right hand on the right knee, the right calf is perpendicular to the ground, the thigh is parallel to the ground, and the left leg moves back;
2. Hold the instep of the left foot with your left hand, keep your body stable, and try not to shake. ;
3. After holding on for 30 seconds, switch to the other side.
Crab walking
1. Spread your feet apart, bend your knees, and lean forward slightly without slumping your waist;
2. Tie elastic bands around the ankles on both sides, and cross your fingers;
3. Walk with your feet alternately to the left and right sides. ;
4. After taking 3 steps to the left, switch to taking steps to the right.
Next, I will talk to my sisters about "running with breasts in the chest" that most affects our body shape!
Body Beauty Killer
Wrong Running with Breasts Covered
Before talking about the wrong running posture of "running with chests covered", the sisters first did a very simple test with sheep.
After standing up straight, droop your hands naturally and observe the direction of your thumbs in a normal relaxed posture.
If it is facing inward, it means that your running posture is likely to have been affected.
△The picture on the left shows a rounded shoulder posture; the picture on the right shows a normal posture.
We all know that posture problems will directly affect the overall beauty of the body.
For example, once rounded shoulders and hunchback appear, it will have a great impact on the appearance of our back.
A long-term posture with rounded shoulders will lengthen the muscles of the entire back. In this posture, the back is not easy to exert force, and may even become more and more relaxed, giving people the impression that the back is thickening.
This posture problem is the key to triggering "running with chest included". Of course, the two also influence each other.
In addition, sisters who sit at their desks for long periods of time or often play with their phones with their heads down can easily bring their bowing habits to running.
Running with your head down will greatly increase the pressure on the cervical spine, which can easily lead to shoulder and neck discomfort and pain after running.
At the same time, the hunching of the chest caused by lowering the head will affect the smoothness of breathing and the stability of the trunk, so the sisters will find that the more they run, the more tired they become.
Regarding the movement correction of incorrect running posture such as "running with chest included", it is mainly to correct our daily posture problem of rounded shoulders and hunched back.
The sheep below are starting to enlarge their moves, sisters, mark them!
calls me the best ytwl
1. This action consists of four movements. In the preparatory position, keep your hips slightly sitting back, lean your body slightly forward, and keep your spine neutral.
2. Raise your arms and display the letters y, t, w, and l with your torso respectively. Raise to the top, stay for 1 second, and then put it down.
3. One round for every four actions, 8-10 rounds can be performed, 2-3 groups.
△In the freehand state, all arm movements have the thumb pointing upward.
Chair looking back
1. Sit sideways on the chair, with your back straight and legs together;
2. Twist your body to the right and grab the back of the chair with both hands;
3. Stay for 15 seconds when twisting to the limit, and then Switch to the other side.
Generally speaking, the biggest culprit of our daily running posture problems comes from our bad habits in daily life.
Many sisters have asked Yang Yang about standard running postures in the background. In fact, there is no real right or wrong in running postures, there are just standards of running technique.
It is said that Yang has been involved in the fitness circle for many years, and her friends include 238 female professional running experts in Malaysia. Yang has also consulted her on a lot of useful knowledge about women's running.
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