Stretching exercise after running, running is the most common way of exercise, because this sport is relatively unskilled and suitable for all ages, so many people will exercise by running, so what are the stretching exercises after running?

Stretching after running 1 thigh muscle stretching

This exercise requires everyone to use one foot, stretch the other foot backwards, then hold the ankle of this foot with their hands and change the other foot after ten seconds.

Excellent action of stretching hamstring muscle

Open your feet, the soles of your feet should be parallel to your body and your toes should face forward. After making a fist with both hands, stretch backward, and then inhale to keep the spine upright. Next, you need to exhale and bend your upper body forward, which takes about 10 second.

Stretch hamstring

Extend one foot to the side of this foot, and then change the other foot for about ten seconds at a time.

Straight arm back lift

Cross your hands at the side, then put the elbow of your right hand on the elbow of your left hand, and lift it to shoulder height. After about 10 seconds, you can do the other side.

Used for shoulder stretching

Breathing needs to be controlled in this exercise, and even breathing is the key. Also, when doing this, one hand bends from the head, the other hand bends backwards from below, and then try to hold both hands. Change hands after about 10 seconds. Don't stoop.

Stretching of thigh and hip muscles

This action only needs one foot to go forward, stride as far as possible, and then touch the ground with both hands to stabilize the body. Squat down and keep your hips as low as possible. /kloc-change feet after 0/0 second.

Hip muscles

Rotate the upper body, put your hands on your knees, then lift your hind feet on your knees and grab your hind feet with one hand, which will be more difficult. 10 seconds later, switch sides and stretch.

Leg tendon

Squat down and make a posture ready to run, sit on your legs with your hips and your front feet out. When exhaling, remember to lean forward and keep your back as close to your front foot as possible. Don't bend over, change your feet 10 seconds or so.

Stretch thighs and hips to the waist.

After standing, hold your head high and lean forward slightly. Take a step back and be as straight as possible. Be sure to avoid strenuous stretching, or your muscles will not stand it. Stretching is ok, mainly slow.

Full forward tilt

This action is to close the body, and the upper body is close to the lower body, which takes about 10 second.

Stretching after running is necessary, otherwise our legs will be in a state of constant tension, which is likely to form muscles under long-term exercise, which many girls do not want.

Stretch after running and before exercise, the food you eat is to provide energy. It will fill your "fuel tank", boost your brain energy and focus on exercise.

At this time, you should eat high-calorie food and have an energy bar. This is a snack made of grain. It tastes like an omelet, which can bring you enough energy and make you feel neither too full nor too hungry. What are the benefits of running for a long time?

Sticking to running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake is increased, the oxygen delivered to various organs of the body is greatly increased, and the working quality of various organs is natural.

Greatly improved. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis. What are the stretching exercises after running?

First, stretch your knees.

1, stretching the knee is also one of the important contents. Press your knees down hard with your hands for 20 seconds.

2. Support your body with your right hand, twist your left elbow to your right knee, and extend your right leg outward. You should feel this feeling well, and the left muscle should do the same for 20 seconds, and repeat the action after the time.

3. Change the sitting posture to the standing posture, open your feet shoulder width, and at the same time, your toes are in the outer eight-character state. Pay attention to straighten your legs. Most of the body should bend down, touch the toes, feet, heels and other parts with your hands and stretch your knees.

Second, stretch the abdomen.

Stretching the abdomen is the last link of stretching after running. From standing to sitting, bend your knees and put your feet in front of your body as close as possible to your groin. The time to keep this action is about 15-30 seconds. Some people may be able to do this easily.

If you can do it easily, lean forward as far as possible to enhance the exercise effect, but you should also control your fitness and not hurt your body. The time is also 15-30 seconds.

Third, stretch the ligament.

1, cross your legs, bend over and straighten your knees, touch your feet with your hands as much as possible, or keep your body close to your legs for 20 seconds, and then change your legs and repeat.

2. Keep your chest close to your knees, but pay attention to keep your knees straight and not bend. Then, the leg ligaments and back will feel sore, which is the embodiment of the effect. After that, stop stretching, take a deep breath twice, slowly return to the initial state, and repeat 12 times.

3. Pull up the stretched left leg slowly. Another thing to note is that the knees should be kept straight and not bent.

At the same time, the muscles of the buttocks and thighs should be tightened, and the stretching can be stopped only after the body is at right angles to the thighs. Then, take two deep breaths to restore your body to its original state.

Fourth, stretch the calf.

The calf needs to bear a lot of pressure when running. After running, calf muscles need to relax and stretch very much.

1. Spread your arms, lean against the wall, separate your legs one after the other, bend forward and then straighten, then straighten your feet forward and land your heels.

In this process, we should pay attention to the stretching of calf muscles to avoid overexertion and muscle strain. Keep the time at 15-39 seconds, and then switch legs to do the above exercises after the point.

2. Hold the wall with both hands, heel on the ground, legs straight, keep this action for 20 seconds, carefully feel the stretching feeling of calf muscles, and repeat it when the time is up.

3. Bend down and support your body with one arm and one leg to keep your body balanced. Put your other leg in front of your body and stay relaxed. Focus your whole body on the toes that support your body.

At the same time, the heel is forced backward and downward to keep tension and tighten the muscles at the back of the calf. Feel this feeling carefully. Meditate 10 times in your mind, then relax, repeat the above actions three times, and then do it again with your legs changed.

Fifth, stretch gluteal muscles.

1, the legs are separated in tandem, the feet point forward and the hips are forward. But keep your body upright, and pressing your thighs with your hands will stretch you. Hold this state for 30 seconds, and then change your feet.

2. Slide your hips forward slowly, and then pull your hands back for 30 seconds.

3. This action is also maintained for about 20 seconds. Put your hands behind your head and push your knees and hips to one side.

The above is the content of stretching exercise after running organized by safety net. There is still a lot of knowledge about running in this small knowledge base of running safety. Interested friends can continue to pay attention!