How to stretch after a morning run? I believe everyone is familiar with running. People who like sports should know the importance of morning running. Morning running can help us exercise and lose weight, and help us absorb some fresh air. The following is how to stretch after a morning run.
How to stretch 1 leg after morning running?
The first step is to stretch the left and right legs. You can bend one leg, with your hands against the wall or not, and press the other leg down hard. The standard action is not to let your feet off the ground. If you really can't do it, you can cock your toes. Feel the tension behind the whole leg.
A group of about 20 seconds.
Pre-leg stretching
Step 2: Stretch the left leg and right leg in front of the leg. You can hold the wall or chair. Keep upright, grab the ankle with both hands in the same direction, and then keep the other leg straight. Feel the tension in front of your legs.
A group of about 20 seconds.
Abdominal stretching
The third step is to stretch the abdomen. For the abdomen, you can choose to look back upright or stand upright on the ground. Both can stretch your abdomen. Be sure to hold on!
A group of 40 seconds.
Hip stretching left and right
The fourth step is the stretching of the buttocks, which is also divided into the left and right sides. The main use is the squat posture of the left and right legs to complete this stretching action. Keep a steady posture, with the help of a wall or chair, then put your ankle on the thigh of the other leg, squat for 20 seconds, and then change legs.
A group of about 20 seconds.
Back stretching
Step five, stretch your back. In fact, you will forget it during stretching, but the stretching of your back can move to your left shoulder and right shoulder, so don't ignore it. Hold the wall with your hands, keep your legs shoulder-width apart, keep your hands level, and sink your shoulders hard.
A group of 40 seconds, hold on!
Waist stretching
The sixth step is the stretching of the waist, mainly to keep the left and right hands level, feel the stretching of the waist, and even the back has a sense of stretching. When dumping to the left, try to put your right hand on the wall above your ear, and vice versa.
A group of about 20 seconds.
Arm extension
The seventh step is to stretch the arm, mainly to relieve the swing of the hand during running. One hand grabs the elbow of the other hand, and the other hand tries to reach his back, and vice versa.
A group of about 20 seconds.
Leg extension
The last step is calf stretching, which is the most lovely stretching action!
Step on the wall or chair leg with your toes, then keep upright, press down hard, stretch your calf, and feel the muscles behind your calf stretch. After 20 seconds, I feel relaxed.
A group of about 20 seconds.
When doing the last few stretching movements, keep breathing smoothly and relieve yourself ~
How to stretch after a morning run? 2 the benefits of running in the morning.
1, improve cardiopulmonary function
Running in the morning is very helpful for refreshing. Long-term adherence to morning running can effectively exercise our cardiopulmonary function and improve our body's tolerance. After running for a period of time, we will find that we will not feel particularly tired after running for a long time, and our recovery ability will be better.
Step 2: Have an appetite
After morning running, your body consumes more energy. At this time, your appetite will be bigger and you will definitely eat breakfast. If you often feel hungry in the morning, or have no habit of eating breakfast, then you are very suitable for morning running.
Step 3 lose weight
Many young people like to exercise in the morning. The main reason why most people run is to burn calories, that is, to lose weight. Some experts even think that running on an empty stomach in the morning burns more calories than at other times.
4. Make your day full of energy.
After a night's rest, the cells are already in a state of being half asleep and half awake. In fact, you feel the same as in the morning. You are in a daze and don't want to move, so morning running is conducive to activating sleeping cells and making the day full of vitality.
5. Develop good living habits
Running in the morning means getting up early and not sleeping late. As long as the weather is suitable, we must carry it out firmly, because getting up early will also lead to going to bed early. Forming the habit of going to bed early and getting up early conforms to the law of human work and rest, and good living habits bring good health.
6, less waste gas
One advantage of running early is that you can start exercising before the cars and cars on the road pollute you. Automobile exhaust will increase the risk of heart disease and cancer, so if you want to breathe fresh air, put on running shoes early in the morning.
Through the above introduction, I believe everyone has understood the benefits of morning running. It should be noted that it is best not to run in the morning if you are a patient with high blood pressure or heart disease, a patient who has just finished surgery and is recovering his physical fitness. Some patients with chronic diseases should consult a doctor.
How to stretch the best time for three morning runs after a morning run?
6-7 am is the best. Generally speaking, morning running refers to a kind of physical exercise mainly based on morning running. Proper morning running helps to enhance human immunity, physique and improve people's mental state. The best time for general exercise is around 6-7 in the morning, mainly jogging for about 30 minutes every day, which should not be too long, so as not to increase the burden on the human body.
When is the best time to run in the morning?
1. If it is summer morning exercise, it is best to do it from 5 am to 6: 30 am. If it is winter morning exercise, it will affect the effect of morning exercise between 6 am and 7 am, whether it is too early or too late.
2. In winter and autumn, the dawn is late, and the climate is cold at this time, so it is not suitable to get up early to exercise. At this time, the exercise time is after 6 o'clock, which is both safe and effective.
What are the benefits of running in the morning?
It is a good habit to get up and run in the morning. The sun has not yet fully risen in the morning, and the temperature is more suitable, not as hot as at noon; After getting up in the morning, our bodies may not be fully awake, and people will be confused. Running at this time can help us wake up our body organs. Regular running is conducive to accelerating metabolism and discharging some waste and garbage faster; Morning running can also keep us full of energy all day, which is more conducive to improving the efficiency of study and work. For today's young people, morning running can also encourage young people to form the habit of going to bed early, which can make them more motivated to run in the morning.
Do you want to have breakfast before running in the morning?
Whether you want to eat breakfast in the morning run depends on your physique, but you'd better eat breakfast to avoid hypoglycemia. Generally speaking, you should have breakfast before running and for more than 30 minutes before exercising. Running on an empty stomach in the morning is better than other times to lose weight, but although running on an empty stomach in the morning is the best, it is not recommended to run on an empty stomach for a long time. Long-term running on an empty stomach may lead to stomach problems, which is even more inappropriate for people with bad stomachs. In short, neither run on an empty stomach nor run on a full stomach. Running on a full stomach, due to the concentration of blood in the digestive tract, is easy to cause gastrointestinal discomfort and pain, and even indigestion.