There is a lot of emphasis on weight loss. It is not just a matter of running. It is very important to stretch before running.
Warm up before running
1, stretching of medial thigh muscles
Stand laterally on the table, place the inside of the inside of the leg's ankle on the table, raise the contralateral arm, tilt the trunk to the inside, and stretch the medial leg's thigh adductor muscles to the maximum position for 20-30 seconds. Repeat on each side 3 Times.
2, stretching of the back muscles of the thigh
1Standing toward the table, raising one's leg on one side, placing the heel on the table, and keeping the trunk straight. The torso leans forward and stretches the back muscles of the thigh, keeping it at the maximum position for 20-30 seconds. Repeat on each side 3 times.
2 Face the stairs, raise your feet up to the height of the navel and put them on the steps. Stretch the pelvis and keep it in balance. Inhale, lean forward when you breathe out, extend your arms to the ankles for 3 minutes. Then change your legs to the same The way to continue stretching.
3, stretch the abdominal muscles.
When the abdomen is tightened and stretched, the tension will allow the internal organs to gain strength. Because of the irregular diet, the stomach and the pressure will get a comfortable massage.
4, thigh stretch muscle stretch
One knee squat, the same side arm stretched out, the pelvis forward to move, stretch the hip joint, to the maximum position for 20-30 seconds, repeated 3 times on each side.
Stretch after running
1, calf stretching
The calf is very stressed during running, so the calf needs to be relaxed after running. Each leg can be kept for about thirty seconds.
2, ligament stretching
Touch your feet or body against your legs, 15-30 seconds per leg.
3, hip flexor stretch
In the running process, part of the leg lift strength comes from the flexor muscles of the hips, so after running, this part of the muscle needs to be well stretched. One leg goes forward, about thirty seconds at a time.
4, the quadriceps (muscles in front of the thigh)
Raise your left foot behind your back and grab your left foot with your left hand; Keep your knees as close together as possible; Use your hand to slowly pull towards your hips for a stretched feeling. Hold for about thirty seconds, then change your legs.
