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Stretching after running can quickly relieve muscle tension and improve muscle acidosis
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Therefore, it is the key to control the respiratory rate consciously, increase the depth of breathing and strengthen exhalation
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Promote physical and mental relaxation and give people a good and comfortable feeling
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02 what should be the minimum run per week? Running 75 minutes a week is the minimum amount to keep fit
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Generally, it can be relieved quickly, and you must not force it
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Don’t use price and brand as the main criteria to measure running shoes
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As for 2-step breathing, 2-step breathing, 3-step breathing and 3-step breathing, or 2-step breathing, 3-step breathing and 2-step breathing, it’s OK, as long as you feel comfortable; but if it’s 1-step breathing and 1-step breathing, it’s too shortness of breath
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01 what is the right way to stretch? The best stretching duration of a part is 20-30 seconds, not less than 20 seconds or more than 1 minute
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How to breathe during running? Breathing too fast will not only make you tired, but also lead to less oxygen inhalation
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More and more people join in this ranks
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Next, let’s do a group of stretching after running
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Only one’s own feet know whether the shoes fit or not
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Stretching should be comprehensive, full, in place, meticulous, so as to continue for the next run
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Of course, you can also lengthen the running time according to your own situation
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You can run 75 minutes at a time, or you can run three times, 20-25 minutes at a time
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01 what should I do with the fork in running? When there is a fork, you need to reduce the speed, and continue to press the painful part
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The main points of stretching in front of hip: kneel on the yoga mat with one knee, take a lunge with the front leg, and move the center of gravity forward
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Why stretch after running? 1
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In addition, we can also reduce the occurrence of bifurcation by doing a good warm-up exercise before running and increasing the depth of breathing
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Key points of gluteal muscle stretching action: when stretching gluteal muscle, the knee should be forced to the opposite shoulder direction, so that the sense of stretching will be more sufficient
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Keeping good elasticity of muscles through stretching is the basis of forming good running posture and improving body coordination and flexibility
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The key points of stretching the back of the thigh: straighten the raised leg, keep the back close to the bottom, and fully stretch the back of the thigh
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For novices, understanding the following basic running problems will make you run more and more healthily! We will explain in detail the problems we often encounter in the process of running and the solutions from the three parts before, during and after running
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Try to buy different brands and types of running shoes, and change a few pairs of shoes to help you run healthily
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Muscle stiffness and tension after running
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The above content comes from the “no injury running method”, “sports fitness calendar 2019” below“
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Key points of front thigh stretching: straighten the waist and back, and feel the stretching feeling of front thigh
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Running is not only a fitness exercise, but also a sunny and positive lifestyle
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Stretching can correct the imbalance of muscles, improve the body posture, and form the correct basic posture of the body
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Keeping good elasticity of muscle by stretching is of great significance to reduce sports injury and prevent muscle strain
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Good running shoes can play a certain role in protecting human body, but it is impossible to rely on running shoes to avoid injury
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If you don’t have enough physical strength to keep running for a long time, you can also use fast walking to keep fit
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Try to run and wear them again and again, and choose the shoes suitable for one’s own
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compression sleeve shin splints
Crus back stretch action points: straight back, legs straight, heel as much as possible to step on the bottom
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Research shows that stretching for 1 minute and stretching for 30 seconds have the same effect
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When stretching, it is the right way to stretch to pursue the feeling of pulling rather than pain
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How to choose running shoes before running? 1
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There is no so-called best and top running shoes
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