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, spread your feet to shoulder width, and the toes are contoured. Be careful not to bend your feet, but most of your body should bend down. Touch your toes, feet, heels, etc. with your hands and stretch your knees.
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.
Stretch ligament
1. Cross your legs, bend over and straighten your knees, try to touch your feet with your hands, or stick your body on your legs, keep this action 15-30 seconds, and then repeat on one leg.
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. It should also be noted that the knees should be kept straight and not bent. At the same time, the muscles of the hips and thighs should be tightened until the body is at right angles to the thighs. Then, take two deep breaths to restore your body to its original state.
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 and press them against the wall. The legs are separated in tandem, bent forward, and then straightened. Then straighten your feet forward and touch the ground with your heels. In this process, you should pay attention to the stretching of calf muscles to avoid overexertion and muscle strain. Keep the time at 15-39 seconds, and change legs 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, push the heel backward and downward to keep it tense, so that the muscles at the back of the calf are tight. 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.
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.