③ standing posture: stretch the front of the thigh} action description: stand with your feet slightly apart and your arms hanging naturally on both sides of the body.

Hold one knee joint with both hands and pull it to the chest until the target muscle group has a certain degree of stretch, and the same is true for the opposite side.

Step on the heel to the ground gradually and straighten the knees until the target muscle group has a moderate sense of stretch, and maintain the posture within the specified time.

Restore muscle fiber elasticity.

After running, appropriate stretching activities can fully relax the muscles, accelerate blood circulation, transport the metabolic waste in the muscles, and restore the elasticity of muscle fibers.

Press the foot on one side of the stretched leg to the hip until the front thigh muscle group on that side has a medium tensile feeling, and the same is true for the opposite side.

Move the weight of the body to one leg, bend the knee backward on the opposite leg, and pull the foot surface with the side hand.

Compared with warm-up before running, stretching after running is ignored by many runners, because many people take chances after consuming a lot of physical strength after running, skip stretching directly and choose to rest.

There may not be a problem at first, but in the long run, there may be problems such as stiff leg muscles, fatigue, soreness and so on.

④ Leg adductor stretching} action description: bend the hip and knees, squat down, one side of the thigh fully fits the lower leg, move the body weight to the side leg, and straighten the opposite leg outward.

The holding time of each stretching exercise is recommended to be 20 ~ 30 seconds, and the number of static stretching exercise groups is recommended to be 1 ~ 3.

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Stretching after running can solve many problems left over from running and make running more efficient.

Reduce lactic acid accumulation and eliminate fatigue.

Keep your back straight and put your hands on your thighs.

Sit down on your hips until your legs are straight and your inner thigh muscles have a moderate stretch, as well as the opposite side.

Move the chest towards the legs until the target muscle group has a certain degree of stretch, and so does the opposite side.

It can not only improve the fitness effect, but also increase the interest in sports.

⑥ description of downward dog pose: kneel on the mat, lift your heels, support your hands and straighten your arms.

⑤ sitting posture: stretch the back of the legs ⑤ action description: sitting on the chair, the hips are only in contact with the front half of the surface of the chair, the legs are the same width as the shoulders, the feet are flat on the ground, and the head is facing the front of the trunk.

Be sure to remember to stretch after running, so that you can get twice the result with half the effort! The above content comes from the guidance on scientific fitness methods for adults at home, which is authorized by the people’s post and Telecommunications Publishing House.

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As long as you keep stretching after running, you will get the following results: 1 Relieve body tension.

Relax your body and mind and increase your sense of pleasure.

Keep one leg still, straighten the other leg, hold the heel on the ground and hook the toe towards the trunk.

Bend the hip to make the trunk move forward, and move both hands slowly down the thigh to the lower leg, until the rear muscle group of the stretched side leg has a medium tensile feeling, and the same is true for the opposite side.

② description of dynamic knee hugging} action: standing posture, feet close together, eyes in front, arms hanging naturally on both sides of the body, and the body is straight.

Don’t take pain as the standard to test the stretching effect! ① sitting type 4} action description: in sitting position, one leg is straight forward, the opposite leg is crossed on the thigh in a “4” shape, the arms are straight, and the hands are supported on both sides of the body.

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Tip: the range of stretching action should be within its own tolerable range, and the stretching degree should be set according to its own physiological conditions.

Don’t be lazy because you are too tired after running! Just a few minutes at a time can make running more complete and effective! Here is a group of simple and easy to operate stretching exercises.

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Stretching activity can accelerate the discharge of metabolic waste in the body, improve the reuse rate of lactic acid, reduce the accumulation of lactic acid in the body as soon as possible and eliminate the sense of fatigue.

Therefore, stretching after running is an essential part of running.

Stretching activities can relax people’s psychological state through the regulation of the nervous system.

The core is tightened, the back is straight, and the hands are extended and supported on the ground in front of the body.

By doing some effective stretching activities, we can reduce the excitement of nerve muscle coupling, gradually relax the tense muscles, and gradually restore the various systems of the body to a relatively calm state.