Front thigh stretch 2, rear thigh stretch 3, hip stretch 4, front hip stretch 5, iliotibial band stretch 6, lunge leg stretch 7, leg stretch 8, back stretch warm-up stretch is very important, and it is more important to do effective warm-up stretch
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In addition, stretching muscle lines Help shaping effect, so female runners must pay more attention to stretching, which can make your legs longer! The following actions should be as standard as possible
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Front and back cushion step 2, cushion step high leg lift 3, left and right jump in place 4, dynamic traction of large and small legs 5, dynamic traction of front thigh 6, dynamic traction of gluteal muscle 7, bow and arrow jump 8, stretching after opening and closing squat jump run
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National exchange group
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The following eight movements, each lasting about 15 seconds, can achieve the warm-up effect of muscle activation and cardiopulmonary activation
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But in the past, many warm-up methods were too monotonous
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Each action lasts for 15 seconds and can be done in 1-2 groups to slowly “cool” the body
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Through these actions, we can achieve the purpose of running training, fitness and weight loss in a short time, and achieve twice the result with half the effort
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After each run, the lower leg will enter the state of congestion and often feel tight
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Shengze running group join the group to run and look forward to your joining (please reply to the key in the official account, enter the group and add WeChat to the group)
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Click the blue word above and remember to pay attention to us! In the circle of running experts, there is a joke: “running without warm-up before running and stretching after running is playing hooligans”! Indeed, if you run just for running, you will brush out the mileage and bring pain
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The consequences of not paying attention to warm-up before running and stretching after running are unimaginable
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Today, I recommend happy and interesting warm-up methods before running
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In addition, stretching after running can effectively alleviate this situation
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It is strongly recommended that you collect this article and practice before and after exercise! Thank you for reading this article
If you run in Shengze area, you can join 2
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Let’s try it! Warm up before running warm up before running, pay attention to the intensity from low to high, and pay attention to the sequence of warm-up actions
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