Stretch your knees
1, stretching the knee is also one of the important contents. Press your knees down hard with your hands for 20 seconds.
2. Support your body with your right hand, twist your left elbow to your right knee, and extend your right leg outward. You should feel this feeling well, and the left muscle should do the same for 20 seconds, and repeat the action after the time.
3. Change the sitting posture to the standing posture, open your feet shoulder width, and at the same time, your toes are in the outer eight-character state. Pay attention to straighten your legs.
Most of the body should bend down, touch the toes, feet, heels and other parts with your hands and stretch your knees.
Stretch the abdomen
Stretching the abdomen is the last link of stretching after running. From standing to sitting, bend your knees and put your feet in front of your body as close as possible to your groin. The time to keep this action is about 15-30 seconds. Some people may be able to do this easily.
If you can do it easily, lean forward as far as possible to enhance the exercise effect, but you should also control your fitness and not hurt your body. The time is also 15-30 seconds.
Stretch ligament
1, cross your legs, bend over and straighten your knees, touch your feet with your hands as much as possible, or keep your body close to your legs for 20 seconds, and then change your legs and repeat.
2. Keep your chest close to your knees, but pay attention to keep your knees straight and not bend. Then, the leg ligaments and back will feel sore, which is the embodiment of the effect. After that, stop stretching, take a deep breath twice, slowly return to the initial state, and repeat 12 times.
3. Pull up the stretched left leg slowly. It should also be noted that the knees should be kept straight and not bent. At the same time, the muscles of the hips and thighs should be tightened until the body is at right angles to the thighs. Then, take two deep breaths to restore your body to its original state.
Stretch the calf
The calf needs to bear a lot of pressure when running. After running, calf muscles need to relax and stretch very much.
1. Spread your arms and press them against the wall. The legs are separated in tandem, bent forward, and then straightened. Then straighten your feet forward and touch the ground with your heels. In this process, you should pay attention to the stretching of calf muscles to avoid overexertion and muscle strain. Keep the time at 15-39 seconds, and change legs after the point.
2. Hold the wall with both hands, heel on the ground, legs straight, keep this action for 20 seconds, carefully feel the stretching feeling of calf muscles, and repeat it when the time is up.
3. Bend down and support your body with one arm and one leg to keep your body balanced. Put your other leg in front of your body and stay relaxed. Focus your whole body on the toes that support your body.
At the same time, the heel is forced backward and downward to keep tension and tighten the muscles at the back of the calf. Feel this feeling carefully. Meditate 10 times in your mind, then relax, repeat the above actions three times, and then do it again with your legs changed.
Stretch gluteal muscles
1, the legs are separated in tandem, the feet point forward and the hips are forward. But keep your body upright, and pressing your thighs with your hands will stretch you. Hold this state for 30 seconds, and then change your feet.
2. Slide your hips forward slowly, and then pull your hands back for 30 seconds.
3. This action is also maintained for about 20 seconds. Put your hands behind your head and push your knees and hips to one side.
These are all stretching exercises that need to be done after running. Stretching after running can expand the effect of running and make the body get better exercise!
What are the correct running skills?
It is easy to run out of the area when running, and do some exercises that are very beneficial to your physical and mental health, without pressure. In any case, excellent skills will be a necessary magic weapon for success. Paying attention to skills will lead to better performance and effectively reduce the risk of common running injuries.
Lift your toes.
Most injuries during running are caused by toes falling down during running. Try to raise your toes and touch the ground with your arch in the middle. Try to move your heels back and up under your hips. This will make the posture automatically adjust correctly, so that when the foot touches the ground, it will touch the ground with the arched part.
Don't go too far.
Feet should fall under the hips, not in front of the body. One of the ways to avoid striding too much is to speed up striding frequency. Running at a faster speed will make you raise and lower your feet at a faster speed, and it is difficult to take a big step. The frequency of feet landing should be about 170 to 180 times per minute.
Let the trunk get full exercise.
Keep your abdominal muscles contracted when running with your feet up. Keep your head as far away from the coccyx as possible, so that you can tighten your muscles as much as possible and train your core torso when running. There is another way to choose. When running, focus on raising your feet, just like a rope pulling your hips forward.
Relax your fist.
Keep your hands slightly bent, but don't clench your fists. Fist-clenching will cause forearm tension and affect the normal movement of shoulders. In addition, don't clasp your fingers and slide in the air. This may cause the arm to move in a circle instead of moving back and forth.
Keep your shoulders down and stretch back.
When you feel tired, you tend to shrug your shoulders. Keep your shoulders down and stretch back to keep your chest out, thus avoiding this situation. In addition, like a pendulum, the arm should be driven to move from the shoulder, so as to keep the elbow joint bending angle stable.
Find the right angle
Keep your elbows at right angles (bend 90 degrees) and pull them near your body. Don't let your elbows open. Doing so will make the arm movement more efficient.
Look ahead.
Hold your head high and keep your eyes on the horizon, so that you can keep your legs straight when running.
Healthy running should pay attention to the following four points: moderation, timeliness, pain and fitness.
1, right amount
Run no more than 4 times a week, and the total amount does not exceed 30 kilometers. If you still have energy and physical strength, you can practice some other sports after running, especially those with less impact on your knees. It can be low-impact dance, upper limb strength training, cushion training, elliptical machine and so on.
2. Timely
People who have running habits need to choose the amount of running according to their age, and reduce the amount of training moderately as they grow older. At the same time, pay attention to the running season. For example, a "night owl" doesn't need to force him to change his living habits and do morning exercises. He can arrange his running time in the afternoon or evening.
3. Pain problem
When you encounter muscle and joint pain or other discomfort during running training, you should adjust it in time; If the discomfort cannot be eliminated, stop training, rest and recuperate or consult a training expert, find the crux of the problem, and then train after solving it.
Step 4 be healthy
Arrange training plans according to individual differences. You should increase the amount of training step by step according to your own reality, listen to your body's call, and don't deliberately copy the amount of training of others.
Nine benefits of running
1, increase vital capacity
Running can increase the vital capacity from an average of 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will be greatly increased.
Step 2 exercise the heart muscle
During exercise, the frequency and efficacy of heart beating are greatly improved, and the elasticity of blood vessel wall is also increased.
3. Improve sleep quality
Through running, the blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.
4. Enhance immunity
Running can promote the production of white blood cells and eliminate viruses and bacteria in our bodies.
5. Enhance physical toughness
Running can enhance the anti-injury ability of tendons, ligaments and joints and reduce the probability of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.
6, bodybuilding and shaping
Running is a good way to lose weight and shape. Through running, women's body fat content can be reduced by 12%~20%.
7. Exercise your will
People who insist on exercising for a long time will greatly improve their will quality, recover from fatigue and return to a calm level soon.
8, eliminate tension
Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release "endorphins" that make people feel relaxed.
9, delay aging
Regular exercise can increase the secretion of growth hormone and delay aging.