Static stretching can not only relieve muscle tension and restore muscle fiber elasticity, but also help relax body and mind and get twice the result with half the effort.
Kick the hip backward.
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Lift the heel to the hip.
Move forward alternately.
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Running professors concentrate on serving runners and provide training, rehabilitation and equipment! Warm up before running + dynamic stretching + static stretching after running is the common sense that we common runners must know.
Stretch your toes and hook your insteps (a).
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The higher temperature of musculoskeletal system after running is a favorable opportunity for static stretching.
Both stretching methods involve pulling one or more joints up to the maximum range of motion.
compression sleeve shin splints
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Ankle rotation Description: 1.
Move your legs to the left and repeat the action.
Static stretching should be carried out after running.
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Move the hip forward and maintain this position to feel the increased tension in the hip, quadriceps femoris and hip.
High leg lift Description: 1.
However, the types of stretching before and after running are different.
Gradually develop into high leg lift when moving forward (walking or jogging).
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Stretching before and after running should be carried out dynamically before running, because dynamic stretching can help increase the range of exercise, improve the heart rate and increase the blood flow of muscles, tendons and ligaments.
Sitting hamstring stretch Description: 1 Sit upright on the floor with your legs straight, Put your hands on your legs (a).
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Be sure to keep your knees together.
Lie on your back on the floor, bend your knees, and put your feet flat on the floor.
Repeat this action on the other side.
Sit in a chair with your legs together and straighten forward.
Description of prone quadriceps femoris extension action: 1.
Many people think that dynamic stretching, bouncing or jumping is not the case! The goal of dynamic stretching is to move the joints in a controlled manner within the normal range of motion to minimize the risk of injury.
Description of supine rotation stretching action: 1.
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Grasp the right foot with your left hand and hold the right foot Pull the heel towards the hip.
Heel on the ground, lean forward and straighten your right knee..
The left foot is in front of the body and the right foot is behind the body; raising the heel of the right foot helps to complete the action.
Rotate your ankles clockwise and counterclockwise (b) Description of the straight leg marching step: 1.
Stand upright with your hands on your hips.
Description: 1.
Gradually develop into forward movement (walking or jogging) kick your hips with your heels.
Some small partners may make mistakes, resulting in inadequate stretching before running, which increases the risk of injury, or wrong stretching after running, which not only fails to relieve muscle pressure, but also increases its burden.
If you don’t have this awareness, you may be a fake runner! Warm up before running, we can jog for 1km to improve the body’s heart rate and adapt to the running state in advance.
Standing posture leg extension (gastrocnemius muscle) action description: 1.
Swing slightly at the beginning and gradually increase the swing.
Place your right hand on the seat back to maintain balance.
Straighten your arms on your side to stabilize your upper body (a) Step 3.
Raise the right arm and touch the raised left arm when moving forward (straighten), extend your right hand to your left leg and toes.
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Tips for static stretching after running: each static stretching should be repeated 2 ~ 4 times, and the cumulative stretching time each time reaches 60 seconds.
When you keep stretching, the muscle tension decreases with the stretching of the muscle.
Description of leg swing (front and rear) action: 1.
Description of hip flexor extension in standing position: 1.
The reason we don’t choose static stretching as a pre run warm-up is that some activities that require strength, explosiveness or endurance may be weakened by static stretching before the activity.
Or do the opening and closing jump 20 ~ 30 times, and then do the high leg lift for 30 seconds.
Today, we will give you a detailed introduction to the knowledge of stretching, so as to maximize the benefits of stretching in running and make you run healthier and more efficient! There are two types of extrusions: static extrusions and dynamic extrusions.
Lie on the floor, face down and straighten your legs.
Repeat with the other leg.
We need to stretch before and after the run.
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Improper stretching can easily lead to damage.
Slowly move your hands forward and keep your chest up (b).
Raise your knees at each step.
Dynamic warm-up activities may reduce sports injuries and prepare for the next exercise.
Effective stretching practice we should master the correct method when stretching.
Lift your left leg and swing forward (in front of your body) (a) , swing backward (behind the body) (b).
It should be very familiar to everyone who loves running.
Dynamic stretching dynamic stretching includes moving all parts of the body through omni-directional movement, while gradually increasing the range and speed of movement in a controllable way.
Stand about 3 feet away from the wall, put your right foot behind you and make sure your toes are forward.
During static stretching, the position of the body remains unchanged; When you stretch dynamically, the joints move continuously.
Remember, don’t stretch your joints to any degree that causes pain.
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Static stretching static stretching involves slowly moving the joint to a point where you feel tense, and then maintaining the stretch for 10 ~ 30 seconds.
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Next, we will recommend 10 stretching exercises according to the principle of dynamic stretching before running and static stretching after running, For more stretching exercises, please refer to ACSM physical fitness instruction manual (2nd Edition).
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Tips for dynamic stretching before running: dynamic stretching is usually repeated 5 ~ 12 times, and the action time varies according to the specific action, controlled at 30 ~ 60 seconds.
Switch to the other side.
Slowly move your legs and move your bent knee to the right side of your body while keeping your upper back close to the floor and your abdomen facing the ceiling (b).
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Start in place.
Step forward with your left foot in a left bow (A and b).
The picture comes from the Internet.
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Start in place.
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