Putting the instep on a pillow or towel will make the stretch more comfortable
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The importance of stretching after running 1
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Repeat the stretch for 4 pairs of the other leg
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The main problems of stretching after running are: 1
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Standing posture lower trunk flexor stretching steps: 1 standing, legs apart 60 to 90 cm, hands on the hip
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Stretch your right leg behind you, with your right knee touching the ground
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Click on the official account and join the running circle.
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It is required that a part needs to be stretched 2-3 times, 15-30 seconds each time, so it takes about ten minutes for many parts of the lower limbs to stretch; 3
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Standing extensor digitorum stretching steps: 1 standing, with a wall or object as a support to maintain balance
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Place the heel of the right palm on the hip
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Repeat the stretch for 4 pairs of the other leg
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4
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Turn your attention back from the excitement of running, and focus on the stretching behavior itself
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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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Running professors focus on serving runners, providing training, rehabilitation and equipment! After a long time of running, the body’s load is relatively large, and moderate stretching exercise can not only reduce the damage caused by exercise, restore the body, but also consolidate the results of exercise and shape perfect muscles
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The stretching is not comprehensive, only for individual parts, not for all the muscles of the lower limbs; 2
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Keep your back on the ground, put your weight on your right leg and press the bottom of your heel down toward the ground
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And relax the tense muscles after exercise to prevent muscle stiffness and blood stasis in the muscles
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Place your right leg across the floor
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4
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Place your palm on the wall or doorframe with your thumb up
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Straighten your arms and lift them to shoulder height
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Move the hip forward, push the left knee toward the front of the left ankle, and bend the left ankle back
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3
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It is better not to reach the ideal stretching effect than to be injured by stretching
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In fact, regardless of age, regardless of how flexible the body, everyone can learn to stretch
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2 feet shoulder width, toes forward, the left arm through the body extended to the right shoulder
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Stretching steps of extensor, adductor and constrictor: 1
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2
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Repeat these steps for the other arm
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Let’s take a look at the correct static stretching action after running
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3
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Put your right foot behind you and touch the back of your toes
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At the same time, systematic stretching can lengthen your muscles and tendons, improve your body lines, increase flexibility and coordination
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It is beneficial for the body to relax the blood circulation and provide nutrition for the target muscles
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The stretching time is too short
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Pay attention to the stretching exercise of single joint, single plane and single muscle group
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Stand facing the doorpost, keeping the right shoulder in line with the doorpost
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Hold an object or put both hands on the left knee to keep balance
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Exercise should be used in order to make the body adapt to the next activities faster
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Stretching can avoid sports injury to the greatest extent, and promote the rapid excretion of lactic acid produced in muscle during exercise, reduce its acid stimulation to muscle and relieve muscle pain
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Place the palm of your left hand on the wall at shoulder level
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Slowly arch your back, contract your hips and push your hips up
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Place your palms on the wall or doorframe with your thumbs up
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Stretching steps of shoulder flexor muscle: 1
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Improve the effect of fitness, stretch the outer membrane of muscle, and promote the increase of muscle latitude
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Feet shoulder width, one foot slightly forward of the other
The advantage of dynamic preparatory activity is that it can move the body quickly, comprehensively and fully
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Let the whole body lean forward
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Static stretching exercise is one of the better ways to improve body flexibility
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Keep your left knee above your left ankle
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Here’s a selection of dynamic stretching action chart: @ @ static stretching static stretching is our most common way of stretching, and it has also become a common way of stretching for aerobic exercise lovers such as running
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The strength and range of the action must be small, and you should not force yourself to stretch a certain part without demanding the perfection of the action
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3 straighten your arms and lift them to shoulder height
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3 with your thumb down, hold the door post at the same height as your shoulder, and rotate your body until you feel the stretch on the back of your left shoulder
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2
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4 repeat the same procedure for the other side
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Keep your legs straight, contract your hips, rotate your hips slightly toward the wall, and push your right hip toward the wall with your right hand
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Dynamic stretching dynamic stretching is a kind of functional stretching exercise with specific movement
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Stand facing the door or corner
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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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The action is not in place, and the stretching effect is not obvious
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Adjust your breathing to make your breathing slow and rhythmic
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In fact, compared with warm-up before running, there are obviously more runners doing stretching after running
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2
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Stretching points after running 1
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Kneeling knee extensor stretching steps: 1 left leg step forward, bending the left knee about 90 degrees
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Extend the muscle to a certain extent, feel the muscle slightly sour, and keep still for 15 ~ 60s
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Stretching can improve the flexibility of the body, increase the range of muscle movement, and make the body-building movements more standard
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Lower trunk flexor stretching steps: 1 standing, feet together, the left side of the body facing a wall, about an arm away from the wall
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