Benefits of warming up before running
1, increase body temperature
Warm-up exercise before running fully activates the motor organs, muscles, joints and ligaments, just like waking up from sleep, all kinds of metabolic organs and blood will become active, which will raise the overall body temperature and make the body sweat slightly, thus better preparing for running activities.
2, mobilize the cardiopulmonary function
With the increase of body temperature, the blood circulation becomes more normal, which can fully supply the heart and lungs, mobilize the normal work of the heart and lungs, and make their functions ready in advance, so as to better adapt to the next long-distance running.
3. Activate neuromuscular function
Warm-up before running can well activate nerve endings, make them in an activated state, improve the flexibility and elasticity of muscles, better adapt to the stimulation of external forces on muscles, and the exercise effect will be more obvious.
4. Eliminate all kinds of physical discomfort.
Warm-up before running is equivalent to a shot of stimulant, so that all sports tissues and ligaments are in a state of preparation, and their range of activities and exercise intensity are well adapted, which can better assist runners to complete sports tasks without abnormal physical condition.
Benefits of stretching after running
First of all, after running, the muscles are in a state of tension and will become very stiff. If you don't stretch, but rest immediately, your muscles will be in a state of tension for a long time, and gradually your legs or calves will become thicker, which will affect our figure and weaken the flexibility of your legs. So stretching after running can promote the improvement of muscle flexibility.
Secondly, after running, under high-intensity exercise, we will have a strong sense of pain. This is because during exercise, muscles will produce a lot of lactic acid, which will accumulate in muscles in large quantities, causing muscle soreness. Therefore, stretching after running can reduce the accumulation of lactic acid very well. Coupled with stretching exercise, lactic acid will be excreted and the feeling of muscle soreness will be alleviated.
Moreover, stretching after running can promote blood return well. This is because after the movement stops, the speed of blood flow will decrease rapidly. Stretching can relieve the excessive blood flow, make the blood flow softer, and make the venous blood slowly return, which will make the body feel uncomfortable.
Finally, stretching after running will make muscles more compact, which has a good effect on muscle shaping, but we should pay attention to stretching gently and paying attention to the diversity of movements.
To sum up, warm-up before running and stretching after running play an important role. Friends, don't forget these two exercises. Let's share two different forms of freehand stretching and warm-up.
The first stretching form: stretching thigh muscles by hand (one leg in three groups, 20 seconds in each group)
Stretching action 1? Quadriceps femoris stretching
Stretching action 2? Hamstring muscle stretching
Stretching action 3? Leg extension
Stretching action 4? Torsional stretch in lunge
The second stretching form: the foam shaft stretches the thigh muscles (massage each leg for 30 seconds)
Hamstring exercises, quadriceps exercises, calf exercises, gluteus maximus exercises, unarmed warm-up exercises,
Action 1: One leg straight leg hard pulling (two groups on each leg, each group 10- 15 times)
Action 2: Around the ankle (one foot in each group, each group 15-20 times)
Action 3: Extend the ankle (two groups for each unilateral foot, each group 15-20 times)
Action 4: Hip stretching (do 2 groups, each group 15-20 times)
Of course, we still need to walk for a few minutes to warm up and keep a distance of 200 meters, and then carry out the above warm-up activities.
I hope the above stretching and warm-up actions can help my friends to run smoothly, safely and effectively in the future.