Standing posture with one leg, the other leg is closed with the big calf, the ankle is supported with the same hand, the heel is pulled to the hip, and the knee points to the lower back. The other hand can hold the aid or lift it sideways to keep balance. The muscles on the front side of the stretched thigh should feel elongated and sore. Hold for more than 30 seconds and exchange legs.

2. Hurdling leg press

Can be assisted by railing-like objects. One leg is supported on the ground, the leg is extended forward, the foot is flat on the auxiliary, and the knee joint is kept as straight as possible. The upper body leans forward close to the legs, and both hands can hold the knees or ankles, or you can pull the railing to assist the force. After keeping a few breathing beats, you can deepen the upper body forward until you reach the maximum tolerance at that time. Support legs are always straight. There should be a feeling of soreness on the back of the stretched thigh. Hold it for more than 30 seconds, and switch legs into the line.

3. Support lunge

About 30 cm away from the wall, stand with your legs apart and your arms apart, close to the wall; The front legs are bent into a high lunge, the rear legs are straight and the feet are forward; The hind legs are pressed straight or the knees are bent forward, and the heels do not leave the ground; Feel the calf muscles stretch, and hold 15~30 seconds; Legs exchanged.

Extended data:

Nine details of scientific running:

1, strength. It is recommended that exercisers run at moderate intensity. Generally, they are a little tired, panting and need to talk hard.

2. Time. It is best to run for 20 to 60 minutes at a time. Run at least moderately every week 150 minutes. If you want to get more exercise benefits, you can run for 300 minutes a week if your body allows.

3. mileage. Daily fitness running, 3~5 kilometers at a time is appropriate. The weekly mileage limit is no more than 92 kilometers.

4. frequency Running 3~5 times a week is suitable for most people.

5. venue. If conditions permit, it is best to choose plastic venues, followed by parks, and try to avoid running on hard roads for a long time.

6. Running shoes. People with high arch weight need shoes with good cushioning performance, people with flat feet need shoes with good support performance, and people with normal feet can compromise.

7. Warm up. Warm-up exercises before running are mainly dynamic stretching, such as squatting, bow and arrow, kicking, side leg press, etc.

8. posture. When running, keep your head in front of you, relax and stabilize your shoulders properly, swing your arms back and forth around your shoulders, and bend your elbows 90 degrees. Don't shake or fluctuate too much. When the lower limbs swing forward, you should actively send your hips, jog in the middle or with your feet on the ground, and run with your feet on the ground. Pay attention to the depth and regularity of breathing, and exhale at the same time.

9. adjust. Runners should adjust their exercise rhythm through breathing, heartbeat, fatigue, muscle and joint pain.

References:

People's Network-The Three Principles of Running to Lose Weight and Skinny Legs teach you three tricks to stretch after running.

People's Network-Nine Details of Scientific Running