How to exercise muscles after running?
Stretch the gluteal flexor muscles in a low position.
First kneel on the mat, then step forward with your left foot, bend your knees 90 degrees, and put your hands on both sides of your left foot on the mat. Then, gently press the pelvis down toward the seat cushion. This action can also be further stretched. Raise your right hand and straighten your arm to your left shoulder. Hold this action for 60 seconds. Repeat on the other side.
Stand on tiptoe and stretch your calves and feet.
First, land on all fours and bend your toes. Then slowly move your hips backwards and support them with your feet. Then, put your hands on your knees and sit up straight. A novice can put his palm on the mat and spread the weight of his body to his hands. Hold this position for 30-60 seconds.
? 4? The word "shape" extends to the hip and iliotibial tract.
People lie on the mat, face up, knees bent and feet flat. Put your left ankle above your right knee. So, keep it? 4? Figure-eight posture, right leg bent down, lying on the floor; Put your left foot on the floor and your left knee points to the ceiling. Hold the posture 1-2 minutes. Repeat on the other side.
Stretch hamstrings Stretch hamstrings and calves.
First of all, hold the rolled towel tightly with both hands, lie on the mat, face up, bend your knees and put your feet flat. Then wrap the towel in a circle, lift your right foot and put it on the towel, just like stepping on the stirrup. Then straighten your right leg and point directly at the ceiling. Finally, bend your right foot and gently pull one end of the towel. Hold this position for 60 seconds. Repeat on the other side.
Ways to relieve muscle soreness after running
1. Relax and stretch after running.
A stretches gastrocnemius muscle, and B stretches soleus muscle and achilles tendon.
2. After long-distance running and speed training, you can soak in cold water immediately, freeze the ice cubes in advance, pour the ice cubes into the bathtub to put cold water after running home, sit in and straighten your legs, and the water level can exceed your knees. The exposed thigh muscles are repeatedly poured out with a basin. Ice bath. Sports medicine has not clearly proved this effect. Let's take a look at my personal feelings. I feel very comfortable and help to relieve the pain.
3. Supplementing digestible carbohydrates and protein within one hour after running, with the ratio of 2: 1 ~ 4: 1, is beneficial to muscle repair, glycogen synthesis and recovery. I drink coke, protein powder, bread and bananas.
4. Wear compression stockings after running and running. Although the scientific community has not come to a clear conclusion about the benefits of compression suits, I personally think it is quite useful. Support ankles and muscles, reduce injuries and promote circulation. Silk stockings are more comfortable than simple calf sleeves.