Four groups of yoga moves help you relax six tight acupoints after running. Many people in life like yoga. Here are some key points that muscles need to relax and relax. Let's have a look. Four groups of yoga moves help you relax six tight acupoints after running. Have you learned?

Four groups of yoga moves help you relax six tight acupoints after running. 1 Stand forward.

Stretching muscles: gluteus maximus, peroneus longus, tibialis anterior, deltoid, biceps femoris, trapezius, latissimus dorsi, and soleplate of foot.

Step 1: Stand with your feet together.

Step 2: Slowly lower your upper body. If you can't bend down, bend your knees slightly and put your hands behind your legs.

Step 3: Take a rest after 3-5 breaths.

Bridge posture

Stretching muscles: quadriceps femoris, biceps femoris, gastrocnemius, gluteus maximus, latissimus dorsi and rectus abdominis.

Step 1: Take a prone position with knees bent and hands at your sides.

Step 2: After tightening the abdomen, use the strength of hips, core and thighs to arch up.

Step 3: Take a rest after 3-5 breaths.

Sitting angle, wide legs bent forward.

Stretching muscles: quadriceps femoris, biceps femoris, deltoid muscle, calf deltoid muscle, gluteus maximus, latissimus dorsi and biceps brachii.

Step 1: Sit with your legs open 180 degrees and keep your back straight.

Step 2: Keep your spine straight, stretch your upper body forward and keep your hands straight.

Step 3: Take a rest after 3-5 breaths.

Lightning sitting posture thunderbolt posture

Stretching muscles: quadriceps femoris, biceps femoris, gastrocnemius, tibialis anterior.

Step 1: Kneel your feet and put your hands on the ground.

Step 2: Kneel on the ground, move your legs outward close to your thighs, and put your hands on your thighs.

Step 3: Take a rest after 3-5 breaths.

Four groups of yoga moves help you relax six tension points after running 2 1. Dove posture.

This action aims to relieve the pain caused by the tearing of hip fibers after running by stretching the hip.

1. Right leg backward, flat on the fitness blanket.

2. The left knee bends forward, and the calf and tibia are parallel to the ground.

3. After holding for 20 to 30 seconds, exchange legs.

2. Runner's lunge

This stretching method has a miraculous effect on relieving the tension of hip flexors after running.

1. Bend the left knee joint (90 degrees) in front of you, and put the right knee joint back after landing.

2. Put your hands in front of you and support the ground with your palms down.

3. After holding for 20 to 30 seconds, exchange legs.

Step 3 Frog posture

1. Legs apart, toes outward, hands folded in front of you.

2. Try to keep your knees close to your elbows, and at the same time try to keep your elbows close to your knees to stretch the muscles around your groin.

3. Repeat 2-3 groups in groups of 40 seconds.

4. Pyramid posture

This action helps to relax the back and the whole leg, and has obvious effect on relieving hamstring pain and running knees.

1. Stand back and forth with your feet apart, and put your hands in front of you so that your palms are in contact with the sports blanket.

2. Drive the whole body downward with your head.

3. Repeat 2-3 groups in groups of 40 seconds.

5. quadriceps femoris stretching.

1. Right leg forward, lunge; Left leg backward, knees on the ground.

2. Hold your left foot backwards with your left hand and gently stretch forward.

3. After holding for 20 to 30 seconds, exchange legs.

6. Happy baby posture

This action can help us stretch the hip tissue and the inner groin, which has a massage effect on the spine.

1. Keep your back close to the fitness blanket and bend your legs close to your chest.

2. Hold the soles of your feet with both hands and make your body swing slightly from side to side.

7. Dog facing up

This action is part of the basic yoga routine "Japanese worship", which can help stretch the core muscles.

1. Put your legs back on the ground and support your body with your hands.

Try to keep your back straight and don't bow your head.

3. Repeat in groups of 20 to 30 seconds according to individual circumstances.

8. Leg posture against the wall

This action can stretch the back of our thighs, trunk and neck, and accelerate the physical recovery after long-distance running.

1. Lie flat on the ground with your hands at your sides.

2. Lift your legs at the same time and hold for 20-30 seconds.

3. Repeat groups 2 to 3.

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