Do you know how to stretch after running at school? At school, because the school is required to enhance its resistance and immunity, the school will organize students to run. Then, many students don't stretch after running, which is not good for the muscles after exercise. Below, I will share how to stretch after running in school.
How to stretch 1 after running in school? The first stretching action, bend over and touch your feet.
This action is relatively common and easy. First, you need to stand up straight, then straighten your legs and bend your hands down to touch your feet. In the process of touching the ground, the waist should not be bent, which can stretch the gastrocnemius and the muscles behind the thighs and calves well.
The second stretching action, bend over and cross your hands.
When doing this action, first put your hands behind your back, then put your fists behind your back, stand on the ground with your legs open, and slowly press down from the upright state of your body. During the whole movement, the waist must be straight and you can't bend over.
The third stretching action, herringbone stretching
Stand on the ground with your legs open, like a "human", and then bend down, and your body will be close to the calf of one leg. Stretch the left leg a few places first, and then switch to the right leg. Keep your body stable every time to prevent you from falling.
The fourth stretching action, one-legged cat stretching
This action is an action in yoga, like a cat stretching, but it is different. First, squat on one leg, tilt your feet, make your hips sit on your heels, straighten your other leg, lean forward and touch your toes.
The fifth stretching action, lunge stretching
This action is also relatively simple and easy to learn. When doing this, do a lunge first, and then transfer the weight of your body to one side of your bent leg. In the process of pressing down, we must slowly shift the importance and slowly stretch.
The sixth action, bend over and hug your legs.
When doing this action, it is also upright at first. Bend down slowly until your hands can hold your calves. When you reach the lowest point, it is recommended to continue down a little and feel the feeling of stretching slowly.
How to stretch 2 1 after running in school and how long can I drink water after running?
How long you can drink water after running is related to the amount of exercise. Generally, you can drink water in moderation after running for 5 minutes.
Drinking water after exercise is a kind of knowledge formed by people, but not everyone knows how long to drink water after exercise. Generally speaking, you can replenish water immediately when the amount of exercise is not large, or it is appropriate to supplement it once after 5 minutes 100ml. The interval between two times should be at least 10 minute.
2. How long can I drink milk after running?
You should not drink milk before running, but you can drink milk 30-60 minutes after running.
Milk is rich in essential nutrients, especially milk protein and sugar. If you drink milk before running, your body needs a long time to absorb and digest it. So you drink it shortly before running, its nutrients are hard to be absorbed by the body and it can hardly replenish water.
3. How long can I take a shower after running?
It is generally recommended to rest for 30-45 minutes after running, and then take a shower after feeling the whole body heat dissipate. Pay attention to the bath time and water temperature when taking a bath, especially for people who are weak, it is best to use warm water, and it is best to take a bath within 10 minutes. You can drink some water properly before taking a bath, so that your body will not be short of water.