1, stretching the calf
There is a lot of pressure on the calf during running, so the calf muscles need to be stretched and relaxed after running.
(1) two arms apart, according to the wall. Legs apart, front and back, front legs bent, rear legs straight, feet straight forward, feet on the ground, feel calf muscle stretching, hold 15-30 seconds, and change legs.
Hold the wall with both hands, keep your hind feet on the ground, straighten your legs, and feel the feeling of calf stretching. Repeat for 20 seconds.
(3) Bend down and support your body with one arm and one leg (straighten up and touch the ground with your toes). The other leg bends in front of you, relax. The center of gravity of your body is concentrated on the toes that support your feet, and the heel is forced backwards and downwards. You feel the muscles in the back of your calf tighten and stay tense. Count 10, relax, repeat 3 times, and then change the other leg 3 times.
Step 2 stretch the ligament
Rope muscle, that is, hamstring muscle, extends from pelvis to calf at the back of thigh, which is easy to be injured, so it is also important to stretch the muscles after leg.
① Cross your legs, put your feet together, bend over and straighten your knees. Try touching your feet with your hands or sticking your body on your legs, and hold for 15-30 seconds to change your legs.
(2) Keep your chest close to your knees, and don't bend your knees. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times.
(3) Pull up the stretched left leg slowly, without bending the knee, tighten the muscles of the buttocks and thighs until the thighs are at right angles to the body, then stop stretching, take a deep breath twice, and slowly return to the initial action.
Step 3 stretch gluteal muscles
During running, part of the strength of leg lifting comes from the strength of hip flexors, so these muscles also need to be stretched well after running.
(1) Legs apart, one in front of the other. Point your feet forward, keep your body upright, press your hands against your thighs, and move your hips forward until you feel stretched in front of your hips and above your thighs on your hind legs. Hold 15-30 seconds and switch legs.
② Hands backward and hips slowly slide forward for 20 seconds.
③ Put your hands behind your head, press your knees and hips to one side, hold for 20 seconds, and repeat in another direction.
Step 4 stretch your knees
① Press your knees down with your hands for 20 seconds.
② Right hand support, twist the left elbow to the right knee, feel the feeling of stretching the outside of the right leg, and feel the feeling of stretching the muscles of the left waist. Repeat for 20 seconds.
(3) Stand up straight, with your feet shoulder-width apart, with your toes pointing outward in the direction of your legs. Don't bend your feet, bend your body downward, and touch your toes, feet and feet with your hands.
(4) Feet left and right, one leg is bent, the other leg is straight, and the body vibrates to the straight leg side. Alternate left and right legs during practice.
Step 5 stretch your abdomen
Sit down, bend your knees, put your feet in front of your body, keep your feet as close to your groin as possible, and keep your feet as close to the ground as possible for 15-30 seconds. If you can do this easily, lean forward as far as possible (be careful not to overdo it) and hold 15-30 seconds.
Step 6 stretch your upper arms
When you run, your upper body is also moving, so stretch your arms. Extend the left arm to the right side of the body, press the elbow joint of the left arm with the right hand to make it as close as possible to the right shoulder, hold it for 15-30 seconds, and change the arm.
Step 7 stretch your thighs
The muscles in the front of the thigh also need to be stretched.
① Stand up straight, raise your left foot and put it behind you, grab it with your left hand, keep your knees together as close as possible, and slowly pull your left foot to your hip with your left hand until the quadriceps feels stretched, and hold it for 15-30 seconds, then change your legs.
② Sit on your knees with your feet facing each other, hold your feet with your hands and lean forward.
(3) Put your hands in front of the ground, separate your legs into a straight line, and lie prone or sideways.
(4) sit on the ground, straighten the leg to reach in front of you and bend the other leg. The outside of the whole leg clings to the ground and forms a triangle with the straight leg. Keep your back straight, bend forward as far as possible from the crotch, grab the toes of the straight legs with both hands, hold this position for 20 seconds, and then relax. Personal flexibility is different, it is normal not to touch your toes, just try your best.
⑤ Sitting posture, feet and soles together, knees propped outward as close as possible to the ground, both ankles supported by both hands, keep this posture, count 10, relax, and then repeat for 3 times.
⑥ Sitting posture, keep your feet straight and open in front of you, keep your back and knees straight, bend forward from your crotch, grab your ankles from the inside of your legs with your hands, keep this posture, feel the inner thighs tighten and relax, and then repeat.
Step 8 stretch your shoulders
① Lie on your back, lift one leg, grab one end of your thigh near your knee, and pull it towards your chest. Keep the other leg straight and close to the ground, and keep your head on the ground. Hold the posture, count 10, repeat 3 times, and switch legs.
② Grab the elbow of the opposite arm from the outside and the back with one hand, pull it to the opposite side of the grabbed arm, keep the posture number of 10, repeat it for 3 times, and then stretch the other shoulder.
③ Hold your hands and fingers crossed on the top of your head, palms up, arms up and backward, and hold for 15 seconds.
④ Straighten one arm upwards, then bend the forearm to the back of the head, relax, grab its elbow from the back of the head with the other hand, and slowly pull it to the opposite side. 15 seconds.
Precautions for jogging:
1, you can't run on an empty stomach or eat too much. The best running time is 2 hours after meals.
2. It is best to drink an appropriate amount of sports drinks or water that helps digestion 30 minutes before running.
Don't increase the amount of exercise too much at once. It should be gradually increased day by day, but the running time should not be too short. It is recommended that you run for no less than 20 minutes on the first day, and then gradually increase your weight every day, but not too much every day. It is recommended to add 5 minutes every day. If you feel too tired, you can walk.
4. You should insist that you can't fish for three days and dry the net for seven days, so that your previous running effect is equal to zero. If you are not allowed to run every day, you should run at least three times a week, preferably once every other day.
Warm-up exercise and stretching exercise before running
First, warm-up exercises.
1. general exercise (5- 10 minutes): jogging or jumping is a short-term whole-body exercise, which is used to increase heart rate, respiratory rate and muscle temperature, reduce joint viscosity and redistribute blood.
2. Special activities (8- 12 minutes): dynamic stretching, training related to special skills, doing more times and optimizing the action mode. Objective: To mobilize muscle excitability in the formal training stage and promote the improvement of sports ability.
3. Common warm-up exercises
1) Stand, touch the ground with one toe, and move your ankles alternately.
2) Squat, tuck your knees in your hands, twist your knees, and move your knees.
3) Move the hip joint and lift the leg alternately.
4) Relax your shoulders and back, keep your upper body upright and lunge forward and backward, leg press, leg press.
5) Keep your hands straight and turn your body around to move your waist.
6) Stretch and rotate your neck and arms left and right.
7) Kick your hips and knees back and forth.
8) Sit on your hips and do some squats.
Second, static stretching.
Static stretching refers to the stretching method of slowly stretching muscles to a certain length and keeping this stretching feeling for a certain time (generally 20-30 seconds).
Third, dynamic stretching.
Dynamic stretching refers to a stretching method in which muscles are pulled for a short time (1-2 seconds) and repeated many times in the process of completing a series of actions.
Dynamically start extension:
1. First, take a big step forward with your left foot, put your hands on the ground, extend your elbow to the foot root, and try to sit down.
2. Stand up for five seconds, open your left hand and rotate the spine.
Stand up for five seconds and put your left hand on your left knee.
Raise your right hand and reach to the left.
5. Stretch your right hand against the psoas muscle and stand up for five seconds.
6. Put your hands back on the floor, tilt your hips backwards, tilt your toes, and stretch the back of your thighs.
7. Stand up for five seconds. After finishing, change your feet and do it for 3-4 cycles.
The adductor muscles of the leg begin to stretch;
1. First, open your feet, align your toes with the front, put your hands forward, and make a leg with your hips backward.
2. At this time, you can obviously feel that the straight leg on the inner thigh has extended to. Then, move the center of gravity to the right and extend it to the right, back and forth five times.
The lower dog calf begins to stretch:
1. Put your hands on the floor first, put the weight of one foot on your right foot, put your left foot behind your right foot, and straighten your waist.
2. You can obviously feel the extension of your calf when your ass stretches back.
3. Hold this position 15-20 seconds.
4. Change the angle and bend your knees for about 15 seconds.
5. You can practice achilles tendon.
Fourth, the role of warm-up
1. Improve the excitability of the central nervous system and muscles-wake up all the parts involved in exercise in the human body one by one and improve the excitability of the neuromuscular system.
2. Accelerate the contraction and relaxation of active muscles and antagonistic muscles. Post-activation reinforcement (PAP) is produced, which improves the contraction speed and strength of muscles and is more conducive to running.
3. Improve muscle strength and explosive power, muscle reaction speed and reaction time.
4. After warm-up, the elasticity and ductility of muscles and ligaments are increased, and the probability of running injury is reduced. At the same time, by raising the body temperature, the energy supply speed of the body is accelerated.
5. Improve muscle blood supply and activate muscle fibers.
6. Reduce viscosity, enhance muscle elasticity and prevent injury.
7. Strengthen the metabolism of substances in the body.
8. Let the respiratory system keep up with the needs of running more quickly, and eliminate the physiological "pole" more quickly (referring to the phenomenon of slow movement, muscle weakness, listlessness and wanting to stop exercising shortly after formal running).