Running itself is easy to stovepipe. After jogging for a long time, the energy supply of the body mainly depends on muscle decomposition and fat decomposition, and the legs will naturally become thinner. After running, stretching is mainly aimed at quadriceps femoris and biceps femoris, calf and hip muscles, and back muscles. Here is a brief introduction to the stretching method. The left and right legs of quadriceps femoris can be stretched for 2 ~ 3 times, and the rest muscles can be stretched for 1 ~ 2 times, at least 10-30 seconds each time, generally 45 seconds.

The function of stretching is to relieve muscle tension and make the body more relaxed. Let the body move freely more easily, thus improving the coordination of the body. Stretching can expand the range of activities of the body and make the movement unconstrained. Can prevent muscle sprain (strong, soft and stretched muscles can withstand pressure better than stiff and unstretched muscles). It helps to maintain the flexibility of the body, and the body will not become more and more rigid with age. It can make muscles firmer and lines smoother. Stretching is also a fitness method, which can soften the coordination among ligaments, muscles and joints and reduce the possibility of injury. Including active stretching and passive stretching.

It is very important to prevent lactic acid accumulation and accelerate lactic acid metabolism by stretching after exercise. Lactic acid is a toxin of muscle metabolism after exercise. If you don't metabolize lactic acid, it will do some harm to your body. Stretching can effectively metabolize lactic acid and blood circulation metabolism, thus alleviating the pain caused by lactic acid after exercise. If your muscles have intense pain after running, you can relieve the pain and accelerate muscle recovery by stretching and massaging the lactic acid metabolism. Stretching is very important for fitness and exercise. Stretching can be divided into pre-exercise stretching and post-exercise stretching. The combination of stretching and warm-up before exercise can effectively prevent sports injuries.

Stretching after exercise can accelerate muscle recovery. Generally, the stretching time does not need to be too long, 65,438+00 minutes before exercise and 65,438+00 minutes after exercise. Massage can greatly improve the quality of training and benefit the whole body, because the so-called muscle is 10 minutes long and 65430 minutes after exercise.