No matter how many people you run with, in the final analysis, you are accompanied by yourself.

Action tips: depending on your personal needs, you can hold your hand against an object to maintain balance, so you can focus more on the stretching action and don’t have to worry about falling due to unstable center of gravity.

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· secondary muscle groups: sartorius and psoas quadratus.

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In fact, this is the internationally recognized minimum standard of” sports population “(no less than three times a week, more than 30 minutes each time, medium intensity).” As a leading figure in China’s press, Bai Yansong is 50 years old, but he has not become a middle-aged greasy uncle, but a person who loves sports and life.

Helpful to repair: greater trochanter bursitis, iliotibial tract friction syndrome.

Keep your body upright and focus on the extrapolated crotch.

Action tips: try not to let your feet fall too far forward, and rely on the weight of your feet to stretch.

Straighten the leg far from the door frame or column, and bend the leg close to the column slightly.

Muscle groups pulled: · main muscle groups: tensor fascia lata, gluteus medius and gluteus maximus· Secondary muscle group: sartorius muscle.

Abductor stretching steps of cross leg standing: stand straight, cross your legs, and then tilt your upper body sideways to the rear leg.

Helpful to repair: greater trochanter bursitis, iliotibial tract friction syndrome.

If you often have pain on the outside of your knee joint, and the pain is light and heavy, and the pain is strongest when your thigh is completely bent or straightened Nine times out of ten you have iliotibial tract friction syndrome.

fanny pack for gym

“Whenever I say running, nine out of ten people blurt out that running hurts their knees, I shake my head.” Running knee is really a pain in the hearts of many runners, but as Bai Yansong said, it’s really a headache if you equate running with knee injury.

In 2015, Bai Yansong said when running in Orson: “I often run, and there are students around me who insist on running every day.

Push your body up with your arms and keep your hips on the ground.

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Keep your feet together, don’t separate, and push your crotch to the side away from the door frame or column.

Every long-distance running, I will experience some new things, such as my breakthrough and the friendship with my running companions, which have a very positive impact on my life.” On why you run, Bai Yansong said: “running is a reading of time and life.

· secondary muscle group: sartorius muscle.

Muscle groups pulled: · main muscle groups: tensor fascia lata, gluteus medius and gluteus minimus.

Runners with severe running knees need to go to the hospital, but if you are still in the state of “slightly uncomfortable knees”, these four groups of stretching exercises may help you today.

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In fact, the scientific name of running knee is iliotibial tract friction syndrome.

· secondary muscle groups: sartorius and gluteus maximus.

Let the upper foot hang forward and fall out of the bench.

Release regular event information, catch all hot information, maintain objective and neutral evaluation, and explain the truth of the marathon..

Helpful to repair: greater trochanter bursitis, iliotibial tract friction syndrome.

We all think this is a very healthy lifestyle.

Muscle groups pulled: · main muscle groups: tensor fascia lata, gluteus medius and gluteus minimus.

Helpful to repair: greater trochanter bursitis, iliotibial tract friction syndrome.

Action tip: lowering your body can increase the intensity of this stretching exercise.

Oblique abductor stretching step: stand next to the door frame or column and hold the door frame or column with one hand.

Muscle groups pulled: · main muscle groups: tensor fascia lata, gluteus medius and gluteus minimus.

Action tips: don’t bend forward when doing this stretching exercise.

Through running, you know how time flows and how much potential life has.” However, in a speech, Bai Yansong also talked about the hot knee injury caused by running.

Sitting abductor stretching steps: one side of the body touches the ground, and the other leg steps on the side outside the knee.

Stretching steps of abductor muscle of side lying down leg: lying on the bench.

Bai Yansong said in a speech: “100% of people can run, and 99% of them only need to run 5 to 10 kilometers at a time, 3 to 5 days a week, which is the best life.