1, and the stretching time of five stretching actions after running is generally 15-20 minutes. If the amount of exercise is large, it can be extended appropriately, which can not only avoid the lateral growth of muscles, but also avoid the accumulation of lactic acid and cause muscle pain. But girls still recommend yoga and aerobics. Skipping rope is too intense for long-term exercise.

2. Stretching method after jogging:

(1) After jogging, the body gradually cools before stretching. This process makes the heartbeat and body surface temperature gradually drop to the normal range, the nerve excitability gradually decreases, and the muscle blood returns to various internal organs. This process lasts about 10 minutes.

(2) Stretch the calf, keep the hind foot on the ground, straighten the leg, feel the feeling of calf stretching, and repeat for 20 seconds.

(3) Ligament stretching. Cross your legs and put your feet together; Bend over and straighten your knees. Touch your feet, or stick your body on your legs. Hold 15-30 seconds and switch legs.

(4) Hip flexor stretching. Legs apart, one in front of the other; Keep your feet pointing forward and your body upright. Press the thigh with your hand, and move the hip forward at the same time, until the front side of the hip and the upper thigh of the hind leg feel stretched. Hold 15-30 seconds and switch legs.

(5) Stretch the inner thigh and groin, sit down, bend your knees, and put the soles of your feet in front of your body; Keep your feet as close to the groin as possible and your feet as close to the ground as possible. Hold 15-30 seconds.

(6) Back thigh and back, legs straight together, upper body down, fingertips touching the ground, feeling tight back thigh and back 15~30 seconds. Then I got up for a few seconds and did it. Flexible friends can try to touch the ground with their fists and palms; Further, you can hold your calf with your hands and put your cheek on your leg.