How long does it take to stretch? According to the research, it is ideal to keep each stretching action for 30 seconds.
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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Gastrocnemius stretch: after the lunge step, the rear soles of the feet touch the ground, and slowly press down the rear legs Anterior tibial muscle stretching: kneeling position, the soles of the feet retract backward, slowly sit the whole person down and sit on the heels, you can take off your shoes and make it more comfortable.
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▶ Moreover, stretching will make your legs and feet more flexible, and the joint activity will weaken with age (but this is not absolute).
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Don’t forget that slow deep breathing helps stretch through the body’s parasympathetic “rest and recovery” response mechanism.
Hip stretch: sit with your feet on the other leg, hold your ankles with one hand, and slowly press your knees down with the other hand.
For example, taking a minute to stretch the stiff neck muscles seems a little long, but you can do a large-area deep-seated hip muscle stretch after riding a bicycle for a long time, and another deep stretch after two minutes.
The focus of our exercise is not to bend over to touch our toes or force our body to make gymnasts’ movements, but to promote blood flow, enhance physical fitness and make our body more suitable for daily activities through gentle and soothing exercise.
These physiological changes will cause our joints to become stiff.
This will only trigger the body’s protective mechanism and lead to further muscle contraction.
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Raising body temperature can make muscles more flexible and easier to stretch.
Don’t pull too far and too fast.
Pulling too far and too fast will shrink the muscles and produce the opposite stretching effect.
However, if we stretch regularly, our flexibility will be maintained at a good level.
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End slowly.
Will animals stretch their bodies first and then start activities? The nature of our bodies is to gradually change from stillness to liveliness.
Everyone knows to stretch before and after running, so do you know why? How long does a stretch take to be effective? Why is stretching so important? Think about some nature programs on TV.
When stretching, there can be no painful expression on the face and no shaking of the body.
▶ Let you avoid injury.
It really belongs to one of the sports that is always better than not.
Please follow these five points before stretching: 1.
2.
Stretching after running can also relieve the muscle pain and tension caused by running.
Do not break the thigh or the sole of the foot.
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4.
Don’t stretch cold muscles.
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Stretching will make your body much more comfortable when you wake up the next day than rushing to work or lying on the sofa after running.
Keep the sole of the foot at 90 degrees with the lower leg as far as possible, or lift the toe to the ground as far as possible.
Stretching for 10 minutes after running will greatly reduce the probability of injury, greatly reduce the probability of delayed muscle pain, and avoid the dilemma that your legs are too painful to bend your knees downstairs after 24-48 hours of exercise.
Sports scientists may say that 20 ~ 30 seconds is the best time, while some yoga schools let students maintain posture for 3 minutes.
Keep your pelvis forward and feel the stretch of the muscles in the front of your rear thighs.
One leg stretch needs to be done on both legs.
Stretching after running will make you feel very relaxed.
If this time is exceeded, the effect will not be greatly improved.
For those standing or sitting forward bending, ending too soon is likely to hurt the lower back.
Stretch the front of thighs: lift your hands after taking the lunge, and lean your upper body back slightly.
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Calf stretch: 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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Do a few minutes of gentle exercise before running to wake up your muscles.
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It depends on what you do before stretching and on the muscle groups you need to exercise.
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When do you stretch? Stretching can be done at any time before running, after running or before high-intensity training.
Stretching cannot hurt the body.
Stretch the back of the thigh: the knee of one leg is slightly bent, the other leg takes a step, hooks up the toes, leans forward and presses the knee with his hand.
The higher you step on your toes, the more difficult it is.