When moving to the wall, the Teng Gai faces to the right
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Complete the above actions in order (front, left and right) as one group
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② Bend the cover, keep the trunk straight, and gently touch the wall
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Complete the above actions in order (front, left and right) as one group
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③ Return to the starting position
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⑥ Return to the starting position
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② Keep your hands on the wall or a solid object to keep balance
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③ Bend your right knee and move your left foot toward the wall until it touches the wall
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Stand facing the wall, keep an arm’s distance, and gently support on the wall
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Loss of temperature will decrease the elasticity and flexibility of muscle and ligament, increase the viscosity and increase the damage probability
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① Stand facing the wall at arm’s length
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⑥ Repeat on the other leg
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Running in winter is more likely to get hurt than other seasons! “Being strong enough to withstand the load on your body is the key to long-term training.” We can’t change the temperature, but we can adjust our training plan, strengthen the corresponding parts and deal with the low temperature
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⑤ Return to the starting position
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⑤ Tilt your foot inward for 10 seconds, then outward for 10 seconds
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④ Hold this position for a few seconds, and the heel comes back
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In winter, the body temperature is low, especially in the ankle, Achilles tendon and other positions, there is no muscle insulation, and the blood circulation is less, it is easy to lose temperature
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③ Support your hands on the wall
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Return to the starting position and repeat on the other side
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Gently support on the wall
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The weather is getting colder and colder, and the runners who are still running are all warriors
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The above content is from the Bible of physical training published by people’s post and Telecommunications Press-
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However, the real warrior dare to face the falling temperature, but also pay attention to the hidden danger of running
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② Stand on your right leg, straighten your left leg, lift your left foot off the ground and put it in front of you
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Running injuries tend to occur in the lower limbs, ankles and feet
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④ Lean forward until the right leg and Achilles tendon stretch for 20 seconds
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⑥ Repeat the above action
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③ Lift the heel up as high as you can
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⑤ Repeat, but move the left foot to the left until it touches the wall
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Common problems heel tendinitis plantar fasciitis ankle disease (middle, both sides, high) tibial pain the following exercises can strengthen these parts, reduce pain
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Dynamic Achilles tendon stretching – athlete position: This is the starting position for many exercises, with feet separated, hip width, slight flexion of hip, knee and ankle
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⑦ Repeat the above action, but move the left foot to the right until it touches the wall
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④ Return to the starting position
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Eccentric knee squat: stand facing the wall, feet shoulder width, toes a few centimeters away from the wall
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④ Repeat the above motion, keeping the hip forward while Teng Gai moves to the left toward the wall
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② Stand on your right leg with your knees slightly bent (like a start)
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The heel (gastrocnemius) stands on the edge of the pedal, the ball of the metatarsus is pressed on the pedal, and the heel is suspended
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