In fact, it is very necessary to stretch the calf muscles, especially before or after running, because in this way, people are not easy to strain their muscles during exercise, and they can also help people recover their muscles after running, otherwise they will feel particularly sore. Let's take a look at what is the stretching exercise of calf muscles.
1, stretching the calf
When running, the calf has to bear a lot of pressure, so it is very beneficial to relax the calf muscles by carrying out the necessary stretching exercise after running.
Doing necessary stretching exercises after running is good for relaxing calf muscles.
(1) two arms apart, according to the wall. Legs apart, front and back, front legs bent, rear legs straight, feet straight forward, feet on the ground, feel calf muscle stretching, hold 15-30 seconds, and change legs.
Hold the wall with both hands, keep your hind feet on the ground, straighten your legs, and feel the feeling of calf stretching. Repeat for 20 seconds.
(3) Bend down and support your body with one arm and one leg (straighten up and touch the ground with your toes). The other leg bends in front of you, relax. Your body is focused on the toes that support your feet, and the heels are forced backwards and downwards. At this time, you will feel the muscles in the back of your calf tighten, keep tense, hold on for ten seconds, and then continue to repeat this action with your other leg.
Step 2 stretch the ligament
Rope muscle, that is, hamstring muscle, extends from pelvis to calf at the back of thigh, which is easy to be injured, so it is also important to stretch the muscles after leg.
① Cross your legs, put your feet together, bend over and straighten your knees. Try touching your feet with your hands or sticking your body on your legs, and hold for 15-30 seconds to change your legs.
(2) Keep your chest close to your knees, and don't bend your knees. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times.
(3) Pull up the stretched left leg slowly, and try not to bend the knee, so that the muscles of the hip and thigh will be tight, and stop stretching until the thigh is at right angles to the body, take a deep breath twice, and slowly return to the initial action.
After reading this article, I tell us in detail what are the methods of calf stretching exercise. Basically, I hold the wall with both hands, and then my legs are separated, which can stretch my muscles well and basically guarantee the help for about 15 seconds.