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Improve the fitness effect, stretch the muscle outer membrane and promote the increase of muscle latitude

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2 place the palm of your left hand on the wall at shoulder height

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2 feet shoulder width, one foot slightly forward than the other

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4 repeat this stretch for the other leg

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With feet shoulder width and toes facing forward, extend the left arm through the body to the right shoulder

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Move your hips forward, push your left knee in front of your left ankle, and bend your left ankle with your back

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2

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The following selected dynamic stretching action charts: ▼ static stretching static stretching is the most commonly recognized stretching method, and has also become a common stretching method for lovers of aerobic sports such as running

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Dynamic stretching dynamic stretching is a kind of functional stretching exercise with sports pertinence

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Stand facing the door post and keep the right shoulder in line with the door post

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3 grasp an object or put your hands on your left knee to maintain balance

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3 straighten your arms and lift them to shoulder height

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Reasonable and effective dynamic preparation activities can strengthen physical quality, improve exercise level, strengthen muscle strength, and improve explosive force, speed and sensitivity

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Place your right lower leg horizontally on the ground

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Putting the instep on a pillow or towel will make this stretch more comfortable

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The stretching time is too short

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3 keep your legs straight, contract your hips, rotate your hips slightly towards the wall, and push your right hip towards the wall with your right hand

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The importance of stretching after running 1

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4 place your palm on the wall or door frame with your thumb up

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Adjust your breathing to make your breathing slow and rhythmic

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3 with your thumb down, grasp the position on the door post at the same height as your shoulder, and rotate your body until you feel that the back of your left shoulder is stretched

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4 repeat these steps for the other arm

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The action is not in place and the stretching effect is not obvious

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Turn your attention back from the excitement of running and focus on the stretching behavior itself

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Stand facing the door or corner

. compression sleeve shin splints

Stretching exercise can avoid sports injury to the greatest extent, promote the rapid excretion of lactic acid in muscle during exercise, reduce its acid stimulation to muscle and relieve muscle pain

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Stretching steps of toe extensor in standing posture: 1

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Stretch key points after running 1

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Shoulder flexor stretching steps: 1

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The advantage of dynamic preparation activities is that they can move the body quickly, comprehensively and fully

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Standing posture lower trunk flexor stretching steps: 1 standing, legs separated by 60 to 90 cm, hands on hips

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And relax the tense muscles after exercise to prevent muscle stiffness and blood accumulation in the muscles

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The main problems of runners’ stretching after running are as follows: 1

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Help the body relax blood circulation and provide nutrition for target muscles

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Stretching steps of lower trunk lateral flexor: 1 stand with your feet together, the left side of your body facing a wall, about an arm away from the wall

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The stretching is not comprehensive, only cursory stretching is carried out for individual parts, and all muscles of lower limbs are not stretched; 2

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Focus on stretching exercises of single joint, single plane and single muscle group

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Keep your left knee above your left ankle

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It is better not to achieve the ideal stretching effect than to be injured by stretching

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It is required to stretch a part for 2-3 times, 15-30 seconds each time, so that it will take more than ten minutes for many parts of the lower limbs to stretch down; 3

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Stretching steps of shoulder extensor, adductor and constrictor: 1

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The strength and amplitude of the action must be small, and do not force yourself to stretch a certain part because of the perfection of the action

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2

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3 straighten your arms, lift your arms to shoulder height, put your palms on the wall or door frame with your thumbs up

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4

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2 extend your right leg behind you and your right knee contacts the ground

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Exercise actions should be adopted in practice to make the body adapt to the next activities faster

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4 let the whole body lean forward

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In fact, compared with the warm-up before running, there are obviously more runners who stretch after running

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4 repeat the same procedure for the other side

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Static stretching exercise is one of the better methods to improve body flexibility

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Running professors concentrate on serving runners and provide training, rehabilitation and equipment! After running for a long time, the body’s load is relatively large, and moderate stretching exercise can not only reduce the damage caused by exercise and restore the body, but also consolidate the results of exercise and shape perfect muscles

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Let’s take a look at the correct static stretching action after running

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3 keep your back on the ground, put your body weight on your right leg and press the bottom of your heel towards the ground

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3

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Dynamic stretching focuses on the stretching action mode involving multiple joints, multiple muscle groups and multiple planes

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Extend your muscles to a certain limit, feel the muscles slightly sour, and keep still for 15 ~ 60s

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In fact, no matter how old or young, no matter how flexible the body is, everyone can learn to stretch

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2 slowly arch your back, contract your hips and push your hips up

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4 repeat this stretch for the other leg-

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2

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2

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Knee extensor stretching steps in kneeling position: 1 step forward with the left leg and bend the left knee about 90 °

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Place the heel of the right palm on the hip joint

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At the same time, systematic stretching training can lengthen your muscles and tendons, improve body lines, and increase flexibility and coordination

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Stretching exercise improves the flexibility of the body, increases the range of muscle movement, and makes the fitness action more standard

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2 extend your right foot behind you and touch your toe back to the ground

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Stand with a wall or object as support to maintain balance

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