Large arms, rigid bust, contracted hands: many runners underestimate the importance of the upper body. Here’s how to align bust, shoulders and arms to make the race more efficient
Often in the race it carries little attention to the posture of the bust and the use of the arms. First, by observing various runners, it can be safely said that there is no uniformity in the use of the arms. In this regard, there are those who keep them wide, who rather tall, those who use them by making an exaggerated oscillation. Even those who do not move them at all. Yes, but What is the main purpose of the arms in the race? An ad hoc definition could be as follows: the oscillation of the arms serves to balance the flight action of the legs and must take place in the opposite direction to the same through an angular movement. Also because in doing so the arms avoid the torso going in twist.
In this regard, it is important that between arm and forearms there is an optimal angle of about 90 degrees. Because if the imbalance of the center of gravity is lower, it becomes negative and ends up landing with the heel in the push phase. If, on the other hand, you exaggerate with the oscillation phase, the imbalance of the center of gravity forward becomes excessive and ends up losing your feet behind. If, on the other hand, an angle of 90 degrees is maintained between the arm and forearm, the forwarding of the body is more controlled in order to make the push phase more effective.
How to move your arms during the race
–
90 degrees corner between arm and forearm separately, with a slight convergence inwards. Hands must be relaxedwithout tightening the wrist because by keeping them counterattack, you end up facing the musculature.
How to correct errors
- Checking the right location in front of a mirror.
- Running on the treadmill.
- With a lateral video shot.
- With specific exercises through Fast lengthens holding your hands in positions other than the canonical ones To sensitize athletes to correct the problem.
The location of the bust
–
What must be the optimal position of the bust in the racing phases? All biomechanical experts agree that they should be unbalanced slightly forward while remaining in line with the shoulders and abdomen thus also exploiting the force of gravity to encourage the advancement movement. However, the bust must form a single block with all the rest of the body.
The back must be straight, the shoulders relaxed and open to encourage the movement of the arms and consequently to maintain optimal breathing. Everything, pelvis, spine, head must be aligned on a single oblique straight line. Of course, so that this happens must first have perfect stability of the postural musculature of the abdominals, dorsals and buttocks. A mistake to avoid is undoubtedly to run by looking at the ground. Negative fact. Not only because it breaks the postural unit of the upper body, but also because it has negative influences on breathing.
© RESERVED REPRODUCTION