Stretch 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, put your arms open and press against 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.
2. Hold the wall with both hands, put your hind feet on the ground, straighten your legs, and experience 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 focuses on the toes that support your feet. Push the heel back and down, and feel the muscles on the back of the calf tightening. Count to 10, relax, repeat 3 times, and then do it with the other leg for 3 times.
Stretch 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, the chest is close to the knee, and the knee should not be bent. 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. Slowly pull up the stretched left leg. Don't bend your knees. Tighten your hips and thighs until the thighs are at right angles to your body. Take a deep breath twice and slowly return to the initial action.
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, tandem. 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, push your knees and hips to one side, hold for 20 seconds, and repeat in another direction.
Stretch your knees
1. Press your knees down with your hands for 20 seconds.
2, the right hand support, the left elbow to the right knee twist waist side pressure, experience the feeling of stretching the outside of the right leg, experience the feeling of stretching the left waist muscles, and keep repeating for 20 seconds.
3. Stand up straight, with your feet shoulder-width apart and your toes spread out in the direction of your legs. Don't bend your feet, bend down, and touch your toes, feet and feet with your hands.
Stretch the 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 it easily, lean forward as far as possible (be careful not to overdo it) and hold 15-30 seconds.
Stretching exercise after skipping rope
Stand up straight, stand back with one leg, keep the leg straight behind you, bend the front leg and stand up straight. Try to pull your arm back. Hold on for 8- 12 seconds, change legs and do it again.
2. Stand up straight, then shake your legs, lift one leg, bend back, hold your heels with both hands for 10 second, and then change your feet.
3. Stretch one leg forward and keep it straight, bend your hind legs, stretch your body forward slightly, and tighten your arms in front. Change it in a few seconds
Skipping rope is a full-body exercise, and the amount of exercise is relatively large. If you don't relax your muscles after exercise, it is likely that your calf muscles will be uneven and radish legs will appear. Moreover, skipping rope has many benefits, not only to lose weight mentioned above, but also to enhance the functions of cardiovascular system, respiratory system and nervous system, which has a good preventive effect on osteoporosis and muscle atrophy.