Muscle activation: each action is completed 12 times, Group 1 ① hip kicking run ② front leg kicking ③ lunge ④ lunge with high leg lifting
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The higher temperature of musculoskeletal system after running is a favorable opportunity for static stretching
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▼ calf stretching: lift one leg, step on the wall with your toes, lean forward slightly and lean towards the wall as far as possible
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In the special warm-up stage, you can perform jumping training to make the body feel soft and elastic when entering the running training
When you keep stretching, the muscle tension decreases with the stretching of the muscle
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Stretch map after running Stretch the front of thighs: lift your hands after taking the lunge, and lean your upper body back slightly
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Static stretching requires the use of the strength of the opposing muscles to help the limb maintain the stretching movement
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The best duration of one stretch of a part is 20 ~ 30 seconds
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The reason we don’t choose static stretching as a pre run warm-up is that some activities that require strength, explosiveness or endurance may be weakened by static stretching before the activity# 03 static stretching after running static stretching includes slowly moving the joint to a point where you feel tense, and then keeping stretching for 10 ~ 30 seconds
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Keep the soles of your feet at 90 degrees to the lower leg as far as possible, or lift the toes to the ground as far as possible
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Do not break the thighs or the soles of your feet
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Many people think that dynamic stretching, bouncing or jumping is not the case! The goal of dynamic stretching is to move the joints in a controlled manner within the normal range of motion to minimize the risk of injury
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Pictures and materials are arranged on the Internet,
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Stretching should be very familiar to everyone who loves running
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Effective stretching can also increase body flexibility, improve hand and foot coordination, and beautify muscle lines
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▼ stretch at the back of the thigh: one leg slightly bends the knee, the other leg takes a step, picks up the toes, leans forward and presses the knee with hands
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Dynamic stretching should be carried out before running, because dynamic stretching can help increase the range of exercise, increase the heart rate, and increase the blood flow of muscles, tendons and ligaments
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However, the types of stretching before and after running are different
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Dynamic stretching is to create stretching with the speed, power and muscle force of movement
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Today, we will give you a detailed introduction to the knowledge of stretching, so as to maximize the benefits of stretching in running and make you run healthier and more efficient# 01 types and characteristics of stretching there are two types of stretching: static stretching and dynamic stretching (warm-up)
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Static stretching is just opposite to dynamic stretching
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Muscle dynamic traction: each action is completed 12 times, group 1 ① dynamic traction at the front of thigh ② dynamic traction at the back of thigh ③ dynamic traction of gluteal muscle ④ dynamic traction at the inner side of thigh 3
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▼ hip stretching: in a sitting position, tilt your feet on the other leg, hold your ankles with one hand, and slowly press your knees down with the other hand
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It is a mainstream recognized warm-up method
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If you don’t stretch after running, your muscles will become stiff
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Dynamic warm-up activities may reduce sports injuries and prepare for the next exercise
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# 05 how long should the classic static stretching last: the duration of stretching is the core problem of stretching
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After the above actions, runners can spend 8-10 minutes to fully open their body joints and muscles, stimulate the heart and lungs to a certain extent, and improve their body temperature and heart rate
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Unlike static stretching, it does not remain at the end of the action for a period of time
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During static stretching, the position of the body remains unchanged; When you stretch dynamically, the joints move continuously
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Some small partners may make mistakes, resulting in inadequate stretching before running, which increases the risk of injury, or wrong stretching after running, which not only fails to relieve muscle pressure, but also increases its burden
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Static stretching should be carried out after running
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If the stretching time is too short, it can not reach the stretching effect, and the stretching time is too long, its actual effect has no significant advantage compared with the best stretching time
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Dynamic stretching has many similarities with track stretching
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▼ please remember, “running without warm-up before running and stretching after running is playing hooligans”! Therefore, stretching after running is also very important
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For example, when standing on one leg and lifting the other leg forward and upward, this action belongs to static active stretching
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The higher you step on your toes, the more difficult it is
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Static stretching can not only relieve muscle tension and restore muscle fiber elasticity, but also help relax body and mind and get twice the result with half the effort# 04 classic dynamic stretching action a set of effective warm-up methods should include in-situ simulated running, muscle dynamic traction and muscle activation
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The difference is that it avoids rebound actions, and there are many actions related to specific projects
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▼ gastrocnemius stretching: after the lunge step, the back sole of the foot touches the ground, slowly press down the back leg, and stretch the anterior tibial muscle: kneeling, the sole of the foot retracts back, slowly sit the whole person down and sit on the heel, you can take off your shoes and make it more comfortable
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Keep your pelvis forward and feel the stretch of the muscles in the front of your rear thighs
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It’s easier to feel muscle pain and fatigue after stopping
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Quadriceps femoris should exert force to keep the stretching limb suspended# 02 pre run dynamic stretching dynamic stretching includes moving all parts of the body through all-round movement, and gradually increasing the range and speed of movement in a controllable way
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Remember, don’t stretch your joints to any degree that causes pain
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In situ running: each action lasts about 30 seconds, and each group completes 1 group ① cushion step before and after in situ warm-up running ② cushion step high leg lifting of in situ warm-up running 2
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We need to stretch before and after the run
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▼ quadriceps femoris stretching: when the body is upright, grasp one ankle with your hand and keep the position of the two knees consistent
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Both stretching methods involve pulling one or more joints up to the maximum range of motion
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When stretching the muscle group, the limb itself does not move, and the end point of the action will last for a period of time
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Dynamic stretching is what we often call warm-up
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