The main muscle groups of the lower limbs should be stretched in order to achieve the purpose of relaxing, eliminating fatigue and improving muscle elasticity more comprehensively
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Hold the position for 20 ~ 30s and repeat the action on the other side
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02 sitting position hip abductor stretch sitting on the mat, legs straight and flat on the ground, arms naturally on both sides of the body
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Continue in this position with the right leg across the body and rotate to the left, pressing the right knee with the left hand
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Twist and stretch lie flat on the mat, legs straight, right leg flexion, arms naturally on both sides of the body
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The best stretching duration of a part is 20 ~ 30 seconds
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Here are five post run stretching exercises
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Stretching after running can bring us a lot of benefits: 1
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Bend the hip and knee of the right leg, put the right foot on the outside of the left knee, bend the elbow of the left arm and press the elbow joint against the right knee, and put the right hand behind the body to keep the body stable
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When stretching, the muscle has a slight pulling feeling
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Keep the right leg straight all the time, and the heel of the right foot slowly lands on the ground until the gastrocnemius muscle of the right leg has a sense of stretching
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05 straight leg gastrocnemius stretching, bending posture, arms straight, hands on the ground, legs straight, right foot tip on the ground, left leg on the right leg
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Promote blood flow, which is conducive to the recovery of the body Eliminate the overall fatigue of the body, let you more quickly full blood resurrection; 6, promote physical and mental relaxation, give people a good sense of comfort; 7, maintain good muscle elasticity, reduce sports injury; 8, correct muscle imbalance, improve body posture, form the correct basic posture of the body
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03 quadriceps stretch kneeling posture, hands on the ground, left leg bent to the front of the body, right leg straight back and try to close to the ground
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3
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When stretching, we must pay attention to the following three aspects
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Stretching time, stretching duration is the core problem of stretching, stretching time is too short, can not reach the stretching effect; too long, easy to lead to numbness and discomfort
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2
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Hold the ground with the left hand, keep the body stable, hold the right ankle with the right hand, pull the right foot to the hip as far as possible, until the quadriceps femoris has a sense of stretching, hold the position for 20 ~ 30s, and repeat the action on the other side
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Therefore, the main part of stretching after running is the lower limbs
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Hold the position for 20 ~ 30s and repeat the action on the other side
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It is necessary to stretch after running, but if the stretch is not in place, then the stretching effect will be nothing
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Stretching part running is a whole body exercise based on the lower limbs
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Stick to long-term practice and form a good habit of post run stretching
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Hold the position for 20 ~ 30s and repeat the action on the other side
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Keep the position for 20 ~ 30s, and repeat the action on the other side
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In this way, muscles can give full play to the positive effects of stretching, including relaxing muscles, promoting blood circulation, reducing muscle tension and improving muscle elasticity
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Rotate the trunk to the right and press the right leg to the left with the left arm at the same time until the right buttock and the outside of the leg stretch
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Source: diagram of progressive fitness from function to physical fitness, no matter in the morning or evening, whether in the hot summer or cold winter, whether in the street, park or community, you can see runners who just want to run forward and don’t hear “things outside the window”
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After running, many runners will go home to drink water and rest, and rarely see them do post run stretching exercises
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1
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No less than 20 seconds and no more than 1 minute are recommended
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Push the right knee slowly with the left hand until the waist and abdomen stretch
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Eliminate muscle fatigue and speed up muscle recovery; 4
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Note: the training time of each side of each group is 20 ~ 30s; the number of training groups is 1 ~ 2
Stretch both hands forward enough to reach the toe of the left foot until there is a sense of stretching in the muscle group at the back of the thigh
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Let the body gradually transition from intense exercise state to quiet state and give good feedback to the body; 5
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As everyone knows, not stretching after running has a great impact on the body, not only affects the running effect, but also increases the risk of sports injury
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Keep your left leg straight, your shoulders and back close to the ground, your right leg bent, knees bent, hips raised
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01 sitting position: stretch the hamstring and sit on the cushion, straighten the left leg, bend the right leg, and place the sole of the right foot on the inner thigh of the left leg
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Tensile strength: the muscle is tense and stiff at the end of the run, and the muscle tension is increased
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Promote muscle fiber to restore the original orderly arrangement and reduce muscle damage; 3
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Quickly relieve muscle tension and improve muscle soreness; 2
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