It can greatly reduce the probability of injury, but also can greatly reduce the probability of delayed muscle soreness
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2
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Why is stretching so important? If your joints can move freely and painlessly within their range of motion, your body’s motor function has not degenerated
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Stretching after running can make us feel very relaxed
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If it exceeds this time, the effect will not be greatly improved
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#03
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The American Sports Medical Association recommends that healthy adults do stretching exercises at least twice a week; each muscle group and tendon group takes a total of 60 seconds, which means that we do 20 seconds for each stretching muscle in three groups
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Raising body temperature can make muscles more flexible and easier to stretch
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When do you do stretching? Stretching after running is an important part of running
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Mike vigneau, associate director of sports medicine at Boston College, said: ‘there’s a kind of injury prevention tissue in the muscle that prevents you from excessive injury, so you only need 20 seconds for each action to achieve the desired effect
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It’s a hooligan to not stretch after running
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Non injury stretching and dynamic stretching do not necessarily cause pain, so it can not be considered that pain is effective, or it can be painless but very effective
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Stretching after running can also relieve the muscle pain and tension caused by running
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Reasonable and effective dynamic preparation can strengthen physical fitness, improve sports level, strengthen muscle strength, improve explosive force, speed and sensitivity
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The higher the toe, the more difficult it is
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The tibialis anterior muscle stretch: kneeling position, the sole back, slowly sit the whole person, sitting on the heel, you can take off the shoes, do more comfortable
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#01
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Static stretching static stretching is our most common way of stretching, and it has become a common way of stretching for aerobic exercise enthusiasts such as running
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Do not stretch cold muscles
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Through stretching practice, you can lay the foundation for strengthening the flexibility of your body and the elasticity of muscles and tendons
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Pay attention to the stretching exercise of single joint, single plane and single muscle group
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How long does it take to stretch? Holding each stretch for 20 seconds is ideal
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Before stretching, please follow these five points: 1
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The gastrocnemius muscle stretch: after the lunge, the back sole of the foot is on the ground, and slowly press the back leg
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Pulling too far and too fast will make the muscle contract and produce the opposite stretching effect
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The back of thigh stretch: one leg knee slightly curved, the other leg take a step to lift the toes, upper body forward, press the knee with hand
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Compared to rushing to work after a run or lying on the sofa after a run, stretching makes your body feel much more comfortable when you wake up the next day
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Stretching often causes pain, so we take it for granted that stretching needs pain to achieve the effect
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Buttock stretch: sit with your foot on the other leg, hold your ankle with one hand, and slowly press your knee with the other hand
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#04
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Dynamic stretching focuses on the stretching action mode involving multi joints, multi muscle groups and multi planes
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Stretch after running: stretch the front of the thigh: lift your hands after taking a lunge and lean back slightly
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Stretching can’t hurt the body
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This will only trigger the body’s protection mechanism, leading to further muscle contraction
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When stretching, the face can’t appear painful expression, and the body can’t shake
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Try to keep the sole of the foot at 90 degrees with the calf, and also try to raise the toes to the ground
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#02
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It should be noted that this 20 second movement does not last for 20 seconds, but requires us to do static stretching in a short time and multiple groups, just like some core training, in order to get the best state
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Is stretching more painful and more effective? The muscles are warm after running, which may increase flexibility, but they are also very tired, and they are more likely to be injured if they over challenge extreme stretching
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Do not break the thigh backward or the sole of the foot
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5
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The advantage of dynamic preparatory activity is that it can move the body quickly, comprehensively and fully
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#Dynamic stretching is a kind of functional stretching exercise with specific movement, which should be used to make the body adapt to the next activities faster
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3
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4
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The elastic muscles and tendons are the primary factors to prevent sports injury and enhance sports function
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Don’t pull too far and too fast
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Crus stretching: lift one leg, step on the wall, lean forward slightly, and lean towards the wall as far as possible
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To keep your body young, your joints, muscles and tendons should be strong enough to absorb, absorb and release kinetic energy during exercise
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Don’t forget that slow, deep breathing helps stretch through the body’s parasympathetic “rest and recovery” response mechanism
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Stretching is the continuation of running, not dispensable
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Quadriceps stretch: when the body is upright, hold one ankle with your hand and keep the two knees in the same position
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Extend your own muscles to a certain extent and feel the muscles slightly sour
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In static stretching, pain tolerance can continue to lengthen, but it may cause small tears, causing pain in the next day; although it is difficult to avoid small tears in the process of exercise, it is helpful to develop a better body to minimize its occurrence
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Static stretching exercise is one of the better ways to improve body flexibility
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For those who stand or sit and bend forward, ending too soon is likely to hurt their lower back
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With the pelvis facing forward, feel the muscle stretch at the front of the back thigh
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