Running on straight legs is one of the special running exercises of athletes and many types of martial arts. Consider the technique and features of running on straight legs.
Execution technique
Starting position: in a standing position, extend the right leg forward in a straightened state. In this case, the right one is also straightened and laid back, and the left arm is bent at the elbow and is at the level of the solar plexus in front. To perform the exercise, we alternately change arms and legs.
Features of execution
Legs should be straight at all times. And when the leg is on the support and when it is in the air. A common mistake for beginners is that they begin to throw their bent leg forward.
Hands should work as with normal light running, only more active.
The body must be kept slightly inclined forward or vertically. Leaning the body back is a gross mistake. This error causes the vertebra to overextend and takes the load off the legs. As a result, the exercise changes the whole meaning, and can also cause a back injury.
The foot is placed exclusively on the toe. This relieves stress on the spine and simultaneously strengthens the ankle and calf muscles.
It is necessary to try to get a leg under you with force. With the correct position of the body, the legs will automatically wind under themselves to maintain the position of the body relative to the vertical.
What is the exercise for
Exercise is a great way to warm up the body before training, and to work out the calf and gluteal muscles. Running with straight legs also helps to improve hip function.
The load received during the exercise is comparable to intense running, therefore, along with the functions warm-up, running on straight legs trains the heart and lungs.
Exercise is often included not only in the warm-up part, but also in the main part of the workouts.
Contraindications.
The exercise should not be performed by people with severe hip problems. Also, problems with knee joints can be aggravated by running on straight legs. But in the latter case, you can try, and if pain or discomfort does not arise, then feel free to perform the exercise.
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