Bend your right leg and continue pulling your left leg back.
Either hold this position or touch your fingertips to the floor.
Stretching can’t hurt the body.
This will only trigger the body’s protective mechanism, leading to further muscle contraction.
The focus of our exercise is not to bend down to touch the toes or force the body to make the movements of a gymnast, but to promote blood flow, enhance physical fitness and make our body more suitable for daily activities through gentle and soothing exercise.
It can also greatly reduce the probability of delayedonsetmusclesoreness (DOMS).
Lower your hips so that you are in a lunge position.
Pulling too far and too fast will make the muscle contract and produce the opposite stretching effect.
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If the center of gravity is unstable, you can hold the chair with your hands.
When do you stretch? Stretching can be done at any time before, after, or before high-intensity training, and it really belongs to one of those exercises that is better than nothing.
The half pyramid stretches the feet to stand apart, hip width apart.
Increasing body temperature can make muscles more flexible and easier to stretch.
Stretching for 10 minutes after running will greatly reduce the probability of injury.
Often running, we must insist on doing ankle strengthening training.
Stretching after running can also relieve the muscle pain and tension caused by running.
Slowly bend your left leg and hold your left foot with your left hand.
3.
Sports scientists may say that 20 to 30 seconds is the best time, while some yoga schools let students keep posture for 3 minutes.
Straighten your back legs and slowly move your weight to your forearms.
So you can avoid injury.
If you want to increase the tensile strength, you can put one hand on top of the other and rest your forehead on your hand.
4.
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Do animals stretch their bodies first and then start activities? The nature of our bodies is to move from stillness to liveliness.
Lizard stretch squat with the left foot on the outside of the left hand.
Repeat this action 6 times on both sides.
Don’t pull too far and too fast.
Kneeling position extend the soles of the feet to the ground, and extend the toes outward until the soles of the feet feel tight.
Dynamic quadriceps femoris stretching: stand with feet as wide as hips.
Stretch your toes so that the forefoot rests easily on the floor.
It can also avoid the dilemma that you can’t bend your knee joints downstairs after 24 to 48 hours of exercise.
Move your right foot closer to the left.
Do a few minutes of gentle exercise before running to wake up your muscles.
Do not stretch cold muscles.
Repeat on the other side.
Nowadays, running is becoming more and more popular.
What is the feeling of a person running?..
Either bend your arms or slowly move your weight down onto your forearms.
However, if we often do stretching exercises, our flexibility will be maintained at a very good level.
Pigeon stretch on the ground with the right knee extending forward behind the right wrist.
Either hold this position, or move your hands back until your hips sit behind your feet.
For example, it seems a little long to stretch the stiff neck muscles for one minute, but you can do a large-area deep-seated hip muscle stretch after riding a bicycle for a long time, and you can do another deep stretch after two minutes.
2.
So do you know why you should stretch? How long does a stretch take to be effective? Why is stretching so important? Think about some nature programs you have seen on TV.
If this time is exceeded, the effect will not be greatly improved.
End slowly for those who stand or sit with the body bent forward, ending too soon is likely to hurt the lower back.
5.
How long does it take to stretch? According to the research, it is ideal to keep each stretching motion for 30 seconds.
It depends on what you do before stretching, and it also depends on the muscle group you need to exercise.
These physiological changes will lead to the stiffness of our joints.
Then move the left leg back and forth.
Don’t forget that deep, slow breathing helps stretch through the body’s parasympathetic “rest and recovery” response mechanism.
Let’s learn together.
Please follow these 5 points before stretching: 1.
The following stretching movements can help us stretch the leg muscles we often use when running.
Stretching will make your legs and feet more flexible.
Stretching after running will make you feel very relaxed.
The range of motion of the joints will decrease with age (but this is not absolute).
Compared with rushing to work after running or lying on the sofa after running, stretching will make your body more comfortable when you wake up the next day.
Everyone knows that you should stretch before and after running.
When stretching, the face can’t have a painful expression, and the body can’t shake.
Push your hips forward.
Take a step back with your left foot, heel on the ground, and straighten your legs.
Put your hands on your hips and lean your upper body forward to keep your back straight.