Adjust your breath to make your breath slow and rhythmic.
Place the right palm heel on the hip joint.
Dynamic stretching Dynamic stretching is a kind of functional stretching exercise with sports pertinence.
Come to see the correct static stretching action after running.
Stretching and stretching steps of the lower part of the torso flexor: 1.
In fact, compared with warm-up before running, there are obviously more runners doing stretching after running.
4 Repeat the same procedure for the other side.
Stand and use a wall or object as a support to maintain balance.
Static stretching exercise is one of the better ways to improve body flexibility.
2 Reach your right foot behind you and touch the back of your toes.
Stand facing the door or corner.
Stretching exercise can avoid sports injury to the maximum extent, and promote the rapid excretion of lactic acid produced in muscles during exercise, reduce its acid stimulation to muscles, and relieve muscle soreness.
click 👆 Pay attention to the “running professor”.
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4 Repeat the stretch for the other leg.
And relax the tense muscles after exercise to prevent muscle stiffness and blood stasis in the muscles.
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After running for a long time every day, the load of the body is relatively large.
The main problems of runners stretching after running are: 1.
Extend your muscles to a certain limit, feel the muscles slightly sour, and keep still for 15~60s.
Improve the effect of fitness, stretch the muscle outer membrane, and promote the increase of muscle latitude.
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At the same time, systematic stretching training can elongate your muscles and tendons, improve your body lines, and increase flexibility and coordination.
Stand facing the door post, and align the right shoulder with the door post.
Steps of standing extensor digitorum stretching: 1.
3.
Kneeling knee extensor stretching steps: 1.
Dynamic stretching focuses on stretching action modes involving multiple joints, multiple muscle groups and multiple planes.
The action is not in place and the stretching effect is not obvious.
2 Place the palm of your left hand on the wall at the same height as your shoulder.
Pay attention to stretching exercises of single joint, single plane and single muscle group.
Steps of stretching and stretching the lower part of the trunk in standing posture: 1.
It is better not to reach the ideal stretching effect than to be injured by stretching.
Reasonable and effective dynamic preparation activities can strengthen physical fitness, improve sports level, strengthen muscle strength, and improve explosive force, speed and sensitivity.
Stand with your legs 60 to 90 cm apart, and put your hands on your hips.
Step forward with the left leg and bend the left knee about 90 °.
3.
4 Place the palm of your hand on the wall or door frame with your thumb up.
The strength and amplitude of the movement must be small, and you should not force yourself to stretch a certain part because of the perfect movement.
3 Turn your thumb down, grasp the position on the doorpost at the same height as your shoulder, and rotate your body until you feel the back of your left shoulder stretched.
4 Repeat the stretch for the other leg-.
3 Keep your legs straight, contract your hips, slightly rotate your hips toward the wall, and push your right hips toward the wall with your right hand.
The advantage of dynamic preparation is that it can move the body quickly, comprehensively and fully.
With feet the same width as shoulders, toes facing forward, extend the left arm through the body to the right shoulder.
The feet are the same width as the shoulders, and one foot is slightly forward than the other.
Stretching improves the flexibility of the body, increases the range of muscle movement, and makes the fitness movement more standard.
Exercise should adopt sports actions to make the body adapt to the following activities faster.
Stand with your feet together, face the left side of the body towards a wall, about an arm away from the wall.
The importance of stretching after running 1.
Placing the instep on a pillow or towel will make this stretch more comfortable.
Stretching points after running: 1.
4.
Move the hip forward, push the left knee in front of the left ankle, and bend the left ankle back.
3 Straighten your arms and lift them to the same height as your shoulders.
The stretching time is too short.
2.
Stretching and stretching steps of shoulder flexor: 1.
4 Let the whole body lean forward.
It is beneficial for the body to relax blood circulation and provide nutrition for target muscles.
3 Grasp an object or put your hands on your left knee to maintain balance.
2 Stretch your right leg behind you and touch the ground with your right knee.
In fact, no matter how old or small, no matter how flexible the body is, everyone can learn to stretch.
3 Keep the back of your foot on the ground, put your body weight on your right leg, and press the bottom of your heel towards the ground.
Stretching and stretching steps of shoulder extensor, adductor and constrictor: 1.
Moderate stretching exercise can not only reduce the damage caused by exercise, recover the body, but also consolidate the exercise results and build perfect muscles.
2 Slowly arch your back, contract your hips and push your hips up.
The following selected dynamic stretching action diagram: â–¼ Static stretching static stretching is the most widely recognized stretching method, and has also become a common stretching method for aerobic sports enthusiasts such as running.
Turn your attention back from the excitement of running and focus on the stretching behavior itself.
The right calf is on the ground.
It is required to stretch one part for 2-3 times, 15-30 seconds each time, so it will take about ten minutes for many parts of the lower limb to stretch down; 3.
The stretching is not comprehensive, only for individual parts, not for all muscles of lower limbs; 2.
4 Repeat these steps for the other arm.
Keep the left knee above the left ankle.
3 Straighten your arms, lift them to the same height as your shoulders, and place your palms on the wall or door frame with your thumbs up.