Warm-up exercise before running, everyone will be familiar with running, and many people will often run, which is the simplest exercise method and will also be good for our health. Warm-up exercise before running is very important. Let's share the warm-up exercise before running.
Warm-up exercise before running 1 warm-up exercise before running is more critical, which can effectively avoid sports injuries. Warm-up exercises before running often include the following aspects:
1, lunge leg press: The patient's left foot takes a big step forward, the whole sole touches the ground, the thigh is parallel to the ground, the right leg is straight, the forefoot touches the ground, the upper body is upright, his hands are crossed behind his head, and his head is held high;
2. Leg stretching: The patient takes a big step forward with his left foot, stretches the muscles of his right leg with both hands, and then does the same on the other side. At the same time, try to keep the heel straight, and repeat 8- 10 times;
3. Knee joint movement: After the patient's feet are together, his knees are slightly bent, and his fingers are naturally put together on his knees. Do squats and stand up 10 times, move the knee joint from left to right, from right to left, or from inside to outside, from outside to inside;
4. Ankle movement: The patient naturally puts his hands crossed on his chest, his left toe touches the ground, and his ankle naturally relaxes. He circled clockwise and counterclockwise, about eight times, then moved according to this time, and then moved with his other foot. Advise patients to exercise as much as possible;
5. Jump in place: The patient's left foot is shoulder width to the left, his knees are slightly flexed, his hands are naturally opened at both sides of his body, and then his arms and legs are forcibly opened, and his arms and legs are as straight as possible in a big S-shape. Repeat the action five times.
Warm up 2 1 before running, and kick after standing in place.
Kick your back, kick your ass, keep your upper body straight, keep your balance and breathe normally. If you feel that the strength is not enough, you can increase the difficulty coefficient by speeding up. This action can effectively activate your front thigh muscles.
2. Hide
Straighten your right leg, put your hands around your left knee, keep your knee as close to your chest as possible, then change your legs and walk forward, repeating the action. Pay attention to balance and keep your back straight. Do it left and right 15 times. This action helps to improve the range of motion of the waist and buttocks, improve the dynamic balance ability, and activate the muscles of the back thigh and buttocks.
3. Hip stretching
When walking, lift your ankles, open your knees outward, and raise your ankles as high as possible. You can also hold your ankles while hugging your knees, which will make it easier to keep your balance. Do it four times left and right. This action is especially important for activating hip muscles.
4. Pull your knees with one leg.
Slowly stretch one leg backwards to do hard pulling, and then do knee lifting. The hand can swing with it to keep balance and do it left and right for 20 seconds. Knee lifting can effectively activate leg muscles.
5, low lunge stretch
Take a big step forward with your left foot, put your hands on the ground, bend your knees with your left leg, straighten your right leg and put your toes forward. Face forward, center of gravity between your legs, and stretch. Do it left and right 10 times. Low lunge stretching can activate the muscles in the front and back of the thigh.
6, side lunge stretch
Stand still, put your left foot out, put your body weight as far as possible, and be careful that your knees don't exceed your toes. Sit back. Push your left foot back to your original standing position and put your feet together. Do it left and right 10 times. Lateral lunge stretching is very helpful to activate hip muscles.
7, rotating squat
Do squats, get up and rotate 180, and continue in the opposite direction. You can put your hands on your chest to keep your balance. Pay attention to straighten your back, make sure your knees and toes are in the same direction, and don't bend or rotate your knees too much. Try to squat down until your thighs are parallel to the ground or lower than the ground. Doing squats before running can mobilize your whole body muscles.
Warm-up exercise before running 3 First: Knee hugging and knee lifting must be done.
Knee tuck posture: Keep your knees close to our arms. The position of our arms is similar to that of our chests. Make sure your hips are at 90 degrees to your knees.
Knee-lifting posture: put your hands on your knees and move closer to your chest. Keep 10-20 times, step by step, and slowly speed up.
Second: Be sure to exercise your ankles.
Kneel on one knee (it is best to put a towel or similar item under it), so that your knees and hips must be straight, and your toes and knees should be forward. The whole body must lean forward and the knees extend outward. Make sure that the heel is raised, let the toes touch the ground, and keep a pause of 5- 10 minutes. Make sure that your knees and ankles are stretched.
Third: stretch the inner thigh.
Spread your legs shoulder width apart, make sure to straighten your back, look straight ahead, put your hands on your chest, lean to one side and stretch your thighs. Be sure to let the inner thigh feel stretched, and do this stretching action alternately with your legs.
Fourth: Stretch the back of thigh.
This action is a process of gradually straightening your legs from the squatting position. When squatting, you should pay attention to your knees not to exceed your toes, keep your body and stability, stand slowly, and keep your hands on your toes. At this time, you can feel the pulling feeling of the back of the thigh from bending to straightening.
Fifth: jump buffer
Remember not to jump too high, as long as your body is off the ground. The downward buffering process of the body is the most critical, so there will be this buffering process from the toes to the body. In this process, your body's center of gravity can't fluctuate greatly, and you must land smoothly.
It is also recommended that you wear some clothes with good sweat absorption when running, so that running will be more comfortable. Choose a loose version, the fabric is soft, comfortable and free, and you won't scratch yourself during long-distance running.
Warm-up before running. How to warm up before exercise
1, warm-up exercise is mainly stretching.
Warm-up exercises are mainly stretching, mainly stretching muscles in various parts of the body, improving muscle elasticity and reminding people to enter a state of exercise. And doe not need to do some excessive exercise. When warming up, if you choose too intense exercise, you will easily feel tired after entering the exercise.
2, warm-up exercise time should not be too short.
The length of time, generally an hour of exercise requires at least 10 minutes of warm-up exercise. However, the length of this time should also be determined according to the actual situation of the individual, including age, weather and physique. For example, people who exercise regularly or young people can appropriately reduce the warm-up time; People who often don't exercise or who have just recovered from injuries should extend the warm-up time.
3, the content should be targeted
Before exercise, you should think about your next exercise plan and know where you should focus on training next. When doing warm-up exercises, after the whole body warm-up, you can strengthen the warm-up of the parts to be trained next. For example, you can warm up your legs by standing up and lifting your knees before exercise; If it is chest and shoulders, you can turn around, raise your arms and turn around.
Second, warm-up exercise content
1, high leg lift
Leg lifting exercises can be done in about 2 groups, with 20 in each group, mainly to make the legs move and stretch the joints and ligaments.
Step 2 twist your waist
Waist twisting is very important. The waist is an important hinge of the human body. Be sure to warm up, or you will accidentally flash your waist and affect the next exercise.
3, muscle relaxation
At the beginning, you can carry out all joints of limbs, gradually relax muscles, improve the adaptability of the body, release pressure, and pay attention to controlling time.