Running has always been a very popular sport, which is deeply loved by sports enthusiasts because it is not limited by the venue and easily consumes a lot of energy. Although running is very simple and does not require deliberate study, the warm-up before running requires systematic learning process and theoretical knowledge. Because regular exercise partners should know that a reasonable warm-up before exercise can not only increase certain sports performance, but also reduce the risk of injury, such as hamstring strain, quadriceps tendinitis, knee pain, etc., which runners often see, all because there is no good warm-up before running for a long time and no good relaxation after running. Today, I will tell you about the reasonable stretching method before and after running.

First, stretching before running

Stretching before running is called dynamic stretching, and the stretching method is dynamic. After stretching the target muscle for one second, it will recover, and this cycle lasts about twelve times. The advantages of this stretching are:

1. Increase oxygen delivery: By dynamically pulling muscles back and forth, the body is always active, which can increase the heart rate and blood flow, thus promoting the exchange of blood oxygen in the body and prolonging the body's sufficient oxygen during exercise.

2. Reduce the "stickiness" of muscles: increase body temperature. When the body temperature reaches a certain temperature, the "viscosity" of muscles will decrease. Viscosity is simply the resistance value of muscle contraction and extension. The lower the resistance, the smaller the resistance, which can reduce muscle strain.

3. Prevent muscle weakness: According to research, long-term static stretching will reduce the contractility of muscles, and we definitely want muscles to be strong during exercise, so dynamic stretching can not only appropriately increase the flexibility of muscles, but also prevent muscle weakness.

Stretch for 3-5 minutes before exercise, and each movement 1-2 groups lasts for 20 seconds. Let's take a look ~

Action one,

Note: open your feet shoulder width, straighten your legs and point to the ceiling. Put your hands behind your back and press your torso forward. Pay attention to keep your legs straight to the ceiling and feel the tension on the back of your thighs.

Action two,

Precautions: stand on one leg, sprint forward with big strides, straighten your hind legs and land on your toes. Put your hands on the inside of the forefoot and press your hips down. Pay attention to keep your back straight and your whole body facing straight ahead.

Action three,

Note: Stand naturally with your hands akimbo. Exhale and lift one knee, and when the thigh is parallel to the ground, the knee opens outward. Inhale and lower. Exhale on the other side.

Action four,

Note: Stand with your legs back and forth, with your front foot on the ground, your back foot on the ground, and your legs straight. Exhale, press your torso down, put your palms on the inside of your front feet and keep your posture.

Second, stretching after running

Stretching after running is generally static stretching, because as mentioned above, static stretching will relax muscles. The leg muscles are in a state of tension after exercise. If you don't relax for a long time, the adhesion of leg muscles may cause knee pain. Therefore, after exercise, each leg muscle can be kept healthy by stretching the palm statically for 30 ~ 60 s.

Action 1: Stretch the back of the thigh, alternately stretching on both sides, and the ankle joint can do a backward flexion, which is the action of hooking the foot and stretching.

Action 2: Stretch the front side of the thigh, keep the body stable, stretch alternately, and be careful not to fall.

Action 3: Cross your legs and stretch. Keep your body stable and don't shake. You can touch your toes with your hands.

Action 4: lunge stretching. Keep your waist and abdomen tight, put one hand up, don't shake your body, just feel stretched.

If you like running, you must pay attention to these small details ~ I wish all your friends a beautiful body, and the healthier you run ~

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