1, stretching action.
① Stretch hips for 20-30 seconds while sitting, and change sides. Sitting posture, one leg is straight behind you, the other leg is bent in front of you, and your hands are supported on the ground, keeping your body and pelvis forward, and your hips are pressed down as much as possible. The back and front sides of your thighs are close to the ground and straighten your upper body.
② Kneeling posture, stretching the front thigh for 20-30 seconds, and changing sides. One leg, one knee bends forward and the other knee touches the ground. Put your hands on the front of your thighs, lean forward and stretch your ears and thighs. Please note that the knees and toes of the front legs are the same.
2. Stretching benefits.
① Strengthening exercise after running is helpful to restore the original length of short muscle, effectively eliminate lactic acid and prevent muscle low back pain. If you don't stretch your muscles well after running, the muscle bundles will probably become shorter and shorter, and eventually become protruding muscles, resulting in muscle elasticity, stiffness and reduced tension.
② Good muscles should be soft and elastic. Failure to strengthen them will lead to a decrease in muscle elasticity. When you run, your muscles contract. If you always contract hard, its length tends to shorten and muscle tension may increase. In order to relieve this tension, you need to exert pressure to help you recover.
3, hip flexor stretching.
① The muscles in front of the buttocks are called hip flexors. When we lift our legs during running, part of our strength comes from hip flexors, so we also need to stretch these muscles after running. Its method is also relatively simple, that is, keep your body upright, separate your legs back and forth, and bless your front legs at 90 degrees.
② Press the thighs with both hands at the same time, and move the hips forward at the same time until you feel the flexion and extension of the hip joint above the thighs. The most important thing for running is not to forget to drink water. Outdoor air is dry, with low temperature and low air humidity. The water lost during exercise will lead to water shortage in human body.