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We remain neutral in our views and share only the reference and communication of runners..

Front and back cushion step 2, cushion step high leg lift 3, left and right jumping in place 4, dynamic traction on the front of the thigh 5, dynamic traction on the back of the thigh 6, dynamic traction on the gluteal muscle 7, bow and arrow jump 8, open and close squat jump and stretch after running.

Each action lasts for 15 seconds and can be done in 1-2 groups to slowly “cool” the body.

                Don’t think that warm-up and stretching are only things that little white runners need to do.

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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.

compression sleeve shin splints

Come and learn quickly—— Picture: from the Internet              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.

It is strongly recommended that you collect this article and practice before and after exercise! Disclaimer: the content is from the Internet, WeChat official account and other channels.

Today, let’s share the warm-up and stretching actions.

Thigh front stretch 2, thigh rear stretch 3, hip stretch 4, hip front stretch 5, iliotibial band stretch 6, lunge leg stretch 7, leg stretch 8, back stretch.

After each run, the lower leg will enter the state of congestion and often feel tight.

The following eight movements, each lasting about 15 seconds, can achieve the warm-up effect of muscle activation and cardiopulmonary activation.

We old lap drivers don’t need them at all—— That would be a big mistake! Runners who do not pay attention to warm-up and stretching have a significantly increased risk of injuries such as bifurcation and muscle strain.

In addition, stretching after running can effectively alleviate this situation.

In the long run, they may bid farewell to marathon.

It only takes a few minutes to avoid running injuries.