? For more exciting content about running, click on the poke below? What are the disadvantages of running every day? ? What is the correct breathing method in long-distance running? ? /kloc-how to practice explosive power in 0/00 meter sprint? ? How to train 800-meter running skills? The best stretching exercise after running is 1, stretching the calf.
There is a lot of pressure on the calf during running, so the calf muscles need to be stretched and relaxed after running.
(1) two arms apart, according to the wall. Legs apart, front and back, front legs bent, rear legs straight, feet straight forward, feet on the ground, feel calf muscle stretching, hold 15-30 seconds, and change legs.
Hold the wall with both hands, keep your hind feet on the ground, straighten your legs, and feel the feeling of calf stretching. Repeat for 20 seconds.
(3) Bend down and support your body with one arm and one leg (straighten up and touch the ground with your toes). The other leg bends in front of you, relax. The center of gravity of your body is concentrated on the toes that support your feet, and the heel is forced backwards and downwards. You feel the muscles in the back of your calf tighten and stay tense. Count 10, relax, repeat 3 times, and then change the other leg 3 times.
Step 2 stretch the ligament
Rope muscle, that is, hamstring muscle, extends from pelvis to calf at the back of thigh, which is easy to be injured, so it is also important to stretch the muscles after leg.
① Cross your legs, put your feet together, bend over and straighten your knees. Try touching your feet with your hands or sticking your body on your legs, and hold for 15-30 seconds to change your legs.
(2) Keep your chest close to your knees, and don't bend your knees. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times.
(3) Pull up the stretched left leg slowly, without bending the knee, tighten the muscles of the buttocks and thighs until the thighs are at right angles to the body, then stop stretching, take a deep breath twice, and slowly return to the initial action.
Step 3 stretch gluteal muscles
During running, part of the strength of leg lifting comes from the strength of hip flexors, so these muscles also need to be stretched well after running.
(1) Legs apart, one in front of the other. Point your feet forward, keep your body upright, press your hands against your thighs, and move your hips forward until you feel stretched in front of your hips and above your thighs on your hind legs. Hold 15-30 seconds and switch legs.
② Hands backward and hips slowly slide forward for 20 seconds.
③ Put your hands behind your head, press your knees and hips to one side, hold for 20 seconds, and repeat in another direction.
Step 4 stretch your knees
① Press your knees down with your hands for 20 seconds.
② Right hand support, twist the left elbow to the right knee, feel the feeling of stretching the outside of the right leg, and feel the feeling of stretching the muscles of the left waist. Repeat for 20 seconds.
(3) Stand up straight, with your feet shoulder-width apart, with your toes pointing outward in the direction of your legs. Don't bend your feet, bend your body downward, and touch your toes, feet and feet with your hands.
(4) Feet left and right, one leg is bent, the other leg is straight, and the body vibrates to the straight leg side. Alternate left and right legs during practice.
Step 5 stretch your abdomen
Sit down, bend your knees, put your feet in front of your body, keep your feet as close to your groin as possible, and keep your feet as close to the ground as possible for 15-30 seconds. If you can do it easily, lean forward as far as possible (be careful not to overdo it) and hold 15-30 seconds.
Step 6 stretch your upper arms
When you run, your upper body is also moving, so stretch your arms. Extend the left arm to the right side of the body, press the elbow joint of the left arm with the right hand to make it as close as possible to the right shoulder, hold it for 15-30 seconds, and change the arm.
Step 7 stretch your thighs
The muscles in the front of the thigh also need to be stretched.
① Stand up straight, raise your left foot and put it behind you, grab it with your left hand, keep your knees together as close as possible, and slowly pull your left foot to your hip with your left hand until the quadriceps feels stretched, and hold it for 15-30 seconds, then change your legs.
② Sit on your knees with your feet facing each other, hold your feet with your hands and lean forward.
(3) Put your hands in front of the ground, separate your legs into a straight line, and lie prone or sideways.
(4) sit on the ground, straighten the leg to reach in front of you and bend the other leg. The outside of the whole leg clings to the ground and forms a triangle with the straight leg. Keep your back straight, bend forward as far as possible from the crotch, grab the toes of the straight legs with both hands, hold this position for 20 seconds, and then relax. Personal flexibility is different, it is normal not to touch your toes, just try your best.
⑤ Sitting posture, feet and soles together, knees propped outward as close as possible to the ground, both ankles supported by both hands, keep this posture, count 10, relax, and then repeat for 3 times.
⑥ Sitting posture, keep your feet straight and open in front of you, keep your back and knees straight, bend forward from your crotch, grab your ankles from the inside of your legs with your hands, keep this posture, feel the inner thighs tighten and relax, and then repeat.
Step 8 stretch your shoulders
① Lie on your back, lift one leg, grab one end of your thigh near your knee, and pull it towards your chest. Keep the other leg straight and close to the ground, and keep your head on the ground. Hold the posture, count 10, repeat 3 times, and switch legs.
② Grab the elbow of the opposite arm from the outside and the back with one hand, pull it to the opposite side of the grabbed arm, keep the posture number of 10, repeat it for 3 times, and then stretch the other shoulder.
③ Hold your hands and fingers crossed on the top of your head, palms up, arms up and backward, and hold for 15 seconds.
④ Straighten one arm upwards, then bend the forearm to the back of the head, relax, grab its elbow from the back of the head with the other hand, and slowly pull it to the opposite side. 15 seconds.
Benefits of running every day 1. Develop a good physique that burns fat easily.
Why do some people get fat easily? The reason lies in the lack of exercise on weekdays, the decline of muscle strength, and the subsequent fat accumulation is even more unscrupulous. Generally speaking, running belongs to aerobic exercise (running speed will affect the heart rate, but generally speaking, it is considered that the heart rate of running should be controlled within the aerobic heart rate range). Running can improve muscle strength, properly restore muscle mass to normal level, and at the same time mention the basic metabolism in the body, accelerate the burning of fat, and develop lean physique.
Second, make your body firmer and younger.
Running can not only burn fat, but also shape the body if the posture is correct, especially round the drooping hips. When running, swinging your arms can exercise the muscles around your chest. Even if you are thin, you can become forward and backward. In addition, developing the habit of running can improve the hormone secretion in the body, make your skin straight and become younger and firmer.
Precautions for running 1. Running should not be excessive.
Everyone's running amount is different, and there is no uniform standard. It depends on the fatigue of your muscles and body. If the leg muscles are too tired, the control of landing steps will be worse, and the ability to withstand impact will be weakened, which will seriously damage the meniscus and femoral head. This damage is usually irreversible. Therefore, if you feel tired when running, don't blindly increase the amount of running. You should have a full rest and slowly increase your running volume after your body recovers. You should stop running if you feel your feet are getting heavier and heavier and your knees feel oppressive.
2. Reduce the running speed
High-speed running may bring a big impact to the knee. When landing, the leg will be too vertical, and the knee joint will weaken the muscle buffering effect because of less bending, so the impact will be directly borne by the knee. Therefore, although some people don't run long distances every day, they also have knee injuries because of too fast speed.
3. Pay attention to running posture
When running, you should try to make your ankle fall directly below or slightly behind your knee, so that it can play a good buffering role when your knee bends. In addition, try to land with the forefoot, and the center of gravity is between the big toe and the second toe. If it deviates from this stress point, it will increase the impact on the knee. Finally, you should keep your body balanced. Don't swing from side to side You shouldn't take a step forward too much or swing your arms too much. The front of your knee can bear the maximum pressure. Too much swing will change the position of your center of gravity, causing your knees to bear more impact.
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