After running for a while, I thought the leg lines would be better. As a result, the leg muscles became hard, probably because they didn't stretch or didn't stretch well after running.

What are the benefits of stretching?

Eliminate acid swelling and fatigue: After running, blood and metabolites accumulate in the calf, which will cause acid swelling. Stretching will help blood circulation and accelerate the decomposition of lactic acid.

Prevent leg muscle tension: The muscles contract continuously during running, and the muscle fibers will become stiff when superimposed. Stretching can make muscle fibers keep good ductility, which is beneficial to shape lines.

Improve overall flexibility: reduce the risk of sports injuries.

Share some simple and practical stretching movements.

1, slow down gradually after running. Don't stop suddenly, slow down until you reach the walking speed. This helps muscles secrete lactic acid and prevent muscle spasms.

2. Stand up straight, lift your left foot behind you and grab it with your left hand; Knees as close as possible; Slowly pull your left foot with your left hand until the quadriceps femoris (front thigh) feels stretched; Hold 15-30 seconds; Switch legs.

3. Stretch the hamstring muscles (behind the legs). Stand or sit with your legs straight and try to touch your toes. Hold 15-30 seconds.

Slide your hand forward and try to touch your toes to keep your front legs and knees straight. Hold 15-30 seconds.