Attention, friends who love running, it is very important to stretch correctly after running. 1 1 group running stretching can effectively thin your calf, and you are not afraid of running tight and muscle ~

1. Stretch groin (adductor) for 30 seconds.

Sit down, butt your feet, and then gently press your legs down so that they are close to the ground, so that you will feel the tension in your legs ~

2. One-leg hamstring stretching (30 seconds, changing sides)

Sit down, then straighten your left leg, put your right leg on the inside of your left leg, and touch the toes of your left leg with your hands, so that you will feel the abductor muscles of your upper back and legs stretching ~

3. Stretch the gluteus maximus (rear side) (30 seconds, switch sides)

I don't want to say the gist of this action, but I can see it at a glance. Anyway, after this action, you will feel that the vertical throwing line of the bent leg and hip will be lengthened ~

4. Stretch hamstring muscles of both legs (30 seconds)

Sit down, straighten your legs, put your toes forward, and press your hands against the middle of your toes. You will soon feel the stretch at the back of your leg ~

5. Stretching of iliotibial tract (need to cooperate with foam shaft) (30 seconds, changing sides)

This action is mainly to roll the thigh, relax the thigh muscles and effectively reduce fat ~

6. Abdominal stretching (30 seconds) 4

Lie face down, hands straight, upper body pulled up, as straight as possible. You will feel very sore in your abdomen ~

7. Back stretch (30 seconds, change sides)

Note that stretching will be better when the left hand touches the right shoulder, so that the middle of the spine can be stretched well ~

8. Hip flexor stretching (30 seconds)

Pay attention to changing sides and squeezing the left and right feet ~ This action can stretch the upper thighs and buttocks of the front legs ~

9. Standing hamstring stretching (30 seconds)

Mainly straighten your right leg, bend your knees with your left foot, sit forward and change sides. This action can stretch the back and back of the front legs.

10. Stretch backward

Straighten your feet, touch the ground with your hands, and squeeze slowly. This action will make your feet very sour.

1 1. Stand forward, bend over and stretch.

Remember to fold your hips forward, not directly from the waist and abdomen, touch the bottom with your fingers and feel the stretching of your legs.

Stretching before and after running, the slimming effect is also leverage ~ friends who feel useful can learn ~

Add a few tricks, and the baby who has spare capacity can try it.

1. Bend forward and stretch.

At this time, your knees can bend. Grasp your feet with both hands, step on the ground with your heels, and lift your toes up to feel the stretch on the back of your calf.

2. Side lunge stretching

This should be common to everyone. I remember practicing this action every time when I was a child.

3. Gaskin stretching

This is sitting on the heel, your hands can be gently supported on the ground, and then try to lift your calf off the ground, stretch the front side of your calf and massage the instep, or you can feel it now.

Step 4: lunge and stretch

Pay attention to the front legs as vertical as possible, and the rear legs are pulled to the hips.

The last two poses are often used in yoga, and you can feel the stretching of your calf in each pose. Stretch every day when you are free. Actually, your body is very comfortable.

Tip: Always keep your abdomen closed and breathe evenly.

Stick to it, develop good habits of exercise and stretching, keep your body flexible, make your muscles firmer and your body lines smoother. If you persist for a long time, believe me, the effect is completely visible.

I hope my article can help you. You can click to follow me, comment more and forward. You can also chat with me privately and have a look. Everyone who pays attention to me will become handsome and beautiful, not only beautiful in appearance, but also beautiful! Love you, Li Xinyi ~