What are the essentials of running, walking, and standing movements?
Running and walking is a form of marching in the army's "Chinese People's Liberation Army Queue Regulations", and it is also a fitness exercise. The essentials of running and walking include the following steps:
1. Prepare for running and walking.
The preparatory posture for running and walking is to keep the body in an upright position, the muscles of the whole body are tense, the abdomen is straight, the chest is straight, the eyes are forward, the hands are at the sides of the body, and the body is ready to start at any time.
2. Running and walking starting movements.
When you hear the premonition to "run", quickly make a fist with both hands (four fingers curled up, thumb on the first joint of the index finger and the second joint of the middle finger), raise the waist, about the same height as the belt, the center of the fist inward, and the elbow slightly inward. When you hear the command "go", swing your arms forward, move your body center of gravity forward, and quickly step out of about 75 cm with your left foot according to the action essentials of walking in unison, and at the same time lean forward, the center of gravity falls on your left foot, and the center of gravity of your body transitions from the left foot to the middle, and the right foot moves forward in unison.
3. Running and walking posture.
When marching, keep the upper body straight or lean forward slightly, with the chest and neck straight, the abdomen tucked, the legs straight, and the feet straight. When running, you should breathe regularly, breathe with your mouth and nose at the same time, and breathe in two steps, two steps and one inhale, or three steps, one exhale, three steps and one inhale. As the breath drives the swing of the arms, the pace of the steps increases. When practicing Xi, you can intersperse the "number" method for Xi, such as 1234 steps for the first queue to run 5678 and then run the second queue. It is also possible to practice Xi at regular intervals and without quantitative measures.
Fourth, the standing action of running and walking.
After hearing the command "Stand", continue to run forward for 2 steps, bringing your left foot closer to your right foot and stepping in unison, while lowering your hands to form a straight posture. It is required to achieve "two fast and two accurate" (that is, to the left - close to the fast, and the pace is fast;The left foot - close the foot quickly, the right foot - set quickly), "leaning but not close" and "not relying on it".
Fifth, the method of running and walking.
The way to turn between running and walking is to turn the left foot (the outer heel in front), and at the same time lean forward with the forefoot of the right foot as the axis, turn the body to the left half (the left foot does not rotate), and at the same time use the forefoot of the right foot as the axis, and then twist the heel of the left foot against the ground (slightly raise the outer heel) to complete the 180-degree turn. Running and turning is one more step than turning in unison, that is, the left foot (first in line) has to continue to run forward for a few steps before turning. To turn right, you need to run 2 steps in a row to complete the turn;To turn left, you need to run 3 steps in a row to complete the turn;Turn backward and run 3 steps in a row to complete the turn. You must maintain a neutral position when turning. When turning, the center of gravity and feet of the body should be gradually moved to maintain a smooth transition of the center of gravity of the body. The rotation should be rapid, coherent and coordinated.
6. Queue changes between runs.
There are three types of queue changes between runs: one is to turn right (left) between runs;The second is to turn backwards between marches;The third is to change shifts between marches. The command commands for these actions are: "Right (left) - turn", "Backward - turn", "Shift change". The queue change is done while marching, and the marching posture is restored when the queue change is completed. All of these actions require the coordination of all team members to complete. Therefore, each team member must practice carefully Xi in order to achieve the standard effect. Search Topic Full Time Challenge December