Treadmill (iliotibial band extension) can relieve that annoying pain.
Low lunge low lunge quadriceps evolution movement can help stretch the quadriceps and maintain leg balance.
Sitting forward flexion allows the hamstrings to relax.
Is there any good warm-up and stretching? In order to help you solve the physical damage caused by inadequate warm-up and stretching, dongniu specially prepared several yoga moves to share with you.
Professional athletes in most events warm up before the game and stretch after the game.
Although ordinary runners are not as strict as professional athletes, they should also be prepared as much as possible.
Move your hands down your legs and hold your feet.
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Cross your fingers and press your arms to the ground.
We can often see on the forums related to running that many runners begin to have various adverse reactions after running for a period of time, such as knee pain, plantar pain, hip muscle soreness and so on.
However, if you want to reduce the possibility of injury, you need to spend some time warming up and stretching before and after training.
Hold your right hand on the ground behind your hips.
Put your hands on your right thigh, raise your body and take a lunge forward.
Oh ~ tip: in each training, try to ensure 5 ~ 10 breaths (the number of times during warm-up can be low, and the number of times during stretching can be high).
Push your feet on the ground, lift your chest up and straighten your spine.
Lie on your back with knees bent and feet hip width apart.
Step forward with your right foot and put your left knee on the ground.
Backward posture, such as bridge, can relieve muscle tension.
Turn your body to the right.
Turn the right hip downward, with the clavicle forward and the body straight.
Starting from the plank pose, bend your right foot, straighten your right leg to the left, and land your foot on the ground.
Repeat on the other side.
Bend your right knee with your right foot on the outside of your left thigh.
The reason for this phenomenon may be that many people simply regard running as “putting on clothes → putting on running shoes → stepping on the track”.
Put your left arm around your right knee.
Exchange your legs and repeat.
Therefore, it can be said that a complete running process should be “warm up → run → stretch”.
When sitting forward flexion running, it is easy to tighten the hamstrings, resulting in low back pain.
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Sit on the mat and bend your feet together.
They won’t go straight into the game without being ready.
These actions can warm up and stretch at the same time.
Straighten your spine and bend your elbows forward.
During bridge running, the force of the feet hitting the ground repeatedly will also be transmitted to the back, causing back tension.
They can be used before and after running.
Keep your arms straight and on your sides.
The toes are in line with the fingers.
The iliotibial tract is one of the muscle stiffness or injury caused by the continuous impact between the plate type (iliotibial tract extension) and the ground.
Start with the downward dog pose.
Half king style half king style helps to relieve the stiffness of the side and middle and rear waist.
Sit on the mat with your legs straight forward.
