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The stretching time is too short.
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Putting the instep on a pillow or towel will make this stretch more comfortable.
2.
Slowly arch your back, contract your hips and push your hips up.
Straighten your arms and lift them to shoulder height.
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Stretch key points after running 1.
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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.
Stretching 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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Feet shoulder width apart, one foot slightly forward of the other.
The advantage of dynamic preparation activities is that they can move the body quickly, comprehensively and fully.
2.
Improve the fitness effect, stretch the muscle outer membrane and promote the increase of muscle latitude.
Turn your attention back from the excitement of running and focus on the stretching behavior itself.
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、 The action is not in place and the stretching effect is not obvious.
3.
Stretch your right leg behind you and bring your right knee into contact with the ground.
Let’s take a look at the correct static stretching action after running.
Knee extensor stretching steps in kneeling position: 1.
It is better not to achieve the ideal stretching effect than to be injured by stretching.
Place your right lower leg horizontally on the ground.
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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1.
Step forward on the left leg and bend the left knee about 90 °.
Focus on stretching exercises of single joint, single plane and single muscle group.
Adjust your breathing to make your breathing slow and rhythmic.
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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.
Place your palm on the wall or door frame with your thumb up.
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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Let the whole body lean forward.
In fact, compared with the warm-up before running, there are obviously more runners who stretch after running.
Static stretching exercise is one of the better methods to improve body flexibility.
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And relax the tense muscles after exercise to prevent muscle stiffness and blood accumulation in the muscles.
3.
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Shoulder flexor stretching steps: 1.
2.
Repeat the stretch for the other leg.
Stretching steps of toe extensor in standing posture: 1.
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.
Straighten your arms, lift your arms to shoulder height, and place your palms on the wall or door frame with your thumbs up.
The main problems of runners’ stretching after running are as follows: 1.
Grasp an object or put your hands on your left knee to maintain balance.
Move your hips forward, push your left knee in front of your left ankle, and bend your left ankle with your back.
Repeat the stretch for the other leg.
Stand, legs 60 to 90 cm apart, hands on hips.
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Extend your muscles to a certain limit, feel the muscles slightly sour, and keep still for 15 ~ 60s.
Repeat for the other side.
The importance of stretching after running 1.
No stretching, no running, this is an old topic of running circles! Because 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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Stand and keep balance with a wall or object as support.
Place the right palm on the hip joint.
Dynamic stretching focuses on the stretching action mode involving multiple joints, multiple muscle groups and multiple planes.
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.
Stand with your feet together, the left side of your body facing a wall, about an arm away from the wall.
Standing posture lower trunk flexor stretching steps: 1.
Stand facing the door or corner.
Stretching steps of lower trunk lateral flexor: 1.
Keep your back on the ground, put your body weight on your right leg and press the bottom of your heel towards the ground.
Dynamic stretching dynamic stretching is a kind of functional stretching exercise with sports pertinence.
3.
Exercise actions should be adopted in practice to make the body adapt to the next activities faster.
In fact, no matter how old or young, no matter how flexible the body is, everyone can learn to stretch.
Help the body relax blood circulation and provide nutrition for target muscles.
2.
Reasonable and effective dynamic preparation activities can strengthen physical quality, improve exercise level, strengthen muscle strength, and improve explosive force, speed and sensitivity.
Keep your left knee above your left ankle.
Put your right foot behind you and touch the back of your toes.
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Place the palm of your left hand on the wall at shoulder height.