The benefits of stretching exercise after running, our timely exercise is more conducive to promoting blood circulation, exercise can help us to accelerate the excretion of toxins from the body, full state is more conducive to our positive welcome to life, aerobic exercise can increase the oxygen content in our brain, let me take a look at the benefits and knowledge of stretching exercise after running.
Benefits of stretching after running 1 1, quadriceps femoris stretching
Stand with your back straight, your shoulders extended backwards, your abdomen tightened and your pelvis leaned forward. Stand with your legs together, with your right knee bent backward, your right heel close to your hip, grab your right ankle or sole, and shift your center of gravity to your left leg (at this time, you can use a wall or chair back to keep balance), and slowly let your feet close to your coccyx to avoid arching. After holding 15 to 20 seconds, return to the starting stance and repeat this stretching action with the other leg. This action will fully stretch the muscles in the front of your thigh.
2, hamstring muscle stretching action
Before starting this action, please sit on the edge of the chair or stand with your legs bent in a semi-squat position (pictured). Keep a semi-squat posture, straighten your right leg forward, straighten your right knee, and land your right foot. Keep your right knee straight, your back straight, and lean forward in the direction of your right leg straight so that your chest is aligned with your knee. Similarly, after holding 15 to 20 seconds, return to the starting position and repeat this stretching action with the other leg. This will help to fully stretch the muscles at the back of the thigh.
3, piriformis muscle extension
Lie flat with your back on the mat, bend your knees and step on the mat completely. Keep the sole of the left foot on the mat, retract the bent right leg, and rest the right ankle on the outside of the left knee, so that the two legs cross to form the number "4". Hold your left thigh with both hands and gently and slowly pull it up, and you will feel that your hip muscles are fully stretched. /kloc-After 0/5-20 seconds, exchange legs and repeat the above actions.
4. Lumbar muscle stretching exercise
When practicing, you should stand in lunge, with your left leg in front, your thighs and calves at a 90-degree angle, and your left palm on the ground. Kneel on one knee with your right leg and touch the ground with the tip of your right foot (as shown in the picture) (if necessary, you can put a pillow under your right knee). Keep your left foot on the ground, your left calf is perpendicular to the ground, your pelvis leans forward and lunges slowly. Avoid back arching during the whole process. You can also raise your hands above your head, which can promote the stretching of abdominal muscles. Through this action, your hip flexor (upper thigh near the hip) will be well stretched. /kloc-After 0/5-20 seconds, exchange legs and repeat the above actions.
5, calf extension
Stand with your feet together and take a small step backward with your left foot (the toe of your left foot is close to the heel of your right foot). Bend your knees, and most of your body weight will slowly transfer to your left leg. Keep bending until you feel moderate stretching of the left calf muscle group. Knee bending can help you stretch the soleus muscle and deep leg muscles. /kloc-After 0/5-20 seconds, exchange legs and repeat the above actions.
Benefits of stretching exercise after running 2 Stretching is to improve the excessively stiff and tight state of muscles through specific actions, exercise the stretching ability of muscles and tendons, increase muscle elasticity and joint flexibility, and help to store more elastic potential energy during exercise. Therefore, stretching can effectively relieve the tension of muscles, ligaments and joints, accelerate physical recovery, eliminate fatigue and make muscle lines look better.
For example, when we want to jump up a step, the thigh muscles will stretch quickly during the squatting process, and then the muscles will rebound and contract quickly, making the body jump. If the knee is straight, only muscle contraction can complete the action, then it becomes a funny zombie jump. Stretching is not only the key to improve muscle sports ability, but also the guarantee of sports safety. Frequent muscle contraction will increase local pressure, produce local inflammatory factors, hinder the discharge of metabolic wastes, and make muscles tired, which will naturally lead to sports injuries in the long run.
If you don't stretch or stretch after running, it will lead to decreased muscle elasticity and stiff body posture. Incorrect posture will lead to the continuous superposition of impact force during exercise, which will lead to sports injury and pain. Pain itself can also lead to muscle protective spasm, further aggravating muscle tension and creating a vicious circle.
Without stretching, your body will be destroyed step by step.
First: Stretch the muscle groups.
Many people pay attention to bending the body to a greater extent and enhancing flexibility when stretching. The actual correct stretching should only be aimed at the stretched muscle group, which can overcome the resistance of other muscle groups. The less muscle groups you stretch at a time, the better the effect. For example, it is better to stretch both sides of the muscles behind the thigh separately than to stretch both sides at the same time. The advantage of this is that the degree of stretching can be controlled and easily adjusted.
Second: keep breathing smoothly.
When stretching, many people habitually hold their breath as soon as they do deep bending. But once you stop breathing, your whole body will hold an abnormal force, and it is difficult for your muscles to fully stretch. Especially before the game, stretching and relaxing is very important. In order to eliminate the tension during stretching, we must pay attention to keeping a deep breath and stretching the muscles carefully.