The exercise effect of jogging is more and more familiar to people who are interested in losing weight and beauty. The calf muscles control the movement of the ankle, which is a heavy burden and one of the most prone parts to fatigue and cramp during running. If you don't stretch effectively after running, your calves will become thicker and your legs will become ugly after a long time, so it is very important to relax your calves after running.

You can do the following stretching exercises to relax the calf muscles:

1, decomposition of direct stretching action after running: standing against the wall, hands straight, shoulder width, palms pressed against the wall. The right knee is bent, and the thigh and calf are close to 90 degrees. The left leg takes a big step backward and is in a lunge state. Stop for a minute and switch your left and right legs.

2. Stretch the outside of the calf.

Sit in a sitting position, with one leg raised, hands on the outside of your feet, so that your feet are slightly turned inward, and then straighten your knees as hard as possible. When you feel the feeling of pulling on the outside of your calf, pull 15~30 seconds.

3. Stretch the back of the calf.

1) Stand on the front and rear feet, and then slowly squat down until the hind legs and calves feel traction, lasting 15~30 seconds.

2) Push-ups in the starting position, with arms on the ground, one foot on the other leg, and the heel of the supporting foot pressed to the ground. Keep 15~30 seconds when there is pulling feeling, and repeat 2-4 groups.

In short, the stretching after running should be mainly static stretching. In addition to the correct posture, we should also try to stretch. Stretch until the muscle pain stops slightly, otherwise, it is easy to damage muscles and ligaments.

Therefore, full stretching after running will make muscles more elastic, avoid muscle stiffness and "dead" muscles, and make calves more linear. In addition, massaging different parts of the depression after running can also effectively prevent calf muscles from accumulating and thickening. Can be combined with stretching action.