Stretching after running is called static stretching, which relieves muscle stiffness after running, especially leg muscle stiffness; Relieving muscle stiffness can reduce and avoid soreness and pain in corresponding parts, increase muscle ductility and promote muscle line thinning. Stretching after running is mainly different stretching actions of legs and other parts, lasting 30-60 seconds until it hurts.
After running, stretching is mainly aimed at quadriceps femoris and biceps femoris, calf and hip muscles, and back muscles. Here is a simple stretching method. The left and right legs of quadriceps femoris can be stretched for 2 ~ 3 times, and the rest muscles can be stretched for 1 ~ 2 times, at least 10-30 seconds each time, generally 45 seconds. Moreover, stretching after exercise is very important to prevent lactic acid accumulation and accelerate lactic acid metabolism. Lactic acid is a toxin of muscle metabolism after exercise. If it is not metabolized, it will cause some harm to the body. Stretching can effectively metabolize lactic acid and blood circulation metabolism, thus alleviating the pain caused by lactic acid after exercise.
If you have severe muscle pain after running, you can massage lactic acid metabolism through muscle stretching to relieve the pain and accelerate muscle recovery. Stretching is very important for fitness and exercise. Stretching can be divided into pre-exercise stretching and post-exercise stretching. Stretching and warming up before exercise can effectively prevent sports injuries, and stretching after exercise can accelerate muscle recovery. Generally speaking, the stretching time should not be too long, 65,438+00 minutes before exercise and 65,438+00 minutes after exercise. Massage can greatly improve the training quality and is of great benefit to the whole body. The so-called muscle grows an inch and lives longer.