The benefits of stretching after running are inexhaustible for life. Exercise is very important in our daily life, and a full state is more conducive to us to actively meet life. If you want to exercise yourself, you can consider this exercise and see what stretching exercise you do after running with me.
What do you do after running 1?
The first stretching action: bend over and touch your feet. This action is relatively common and easy. Let me briefly talk about the essentials of action, that is, you need to stand up straight first, then straighten your legs and bend your hands to touch your feet. In the process of touching the ground, our waist can't bend, which can stretch our gastrocnemius and the muscles at the back of our thighs and calves.
The second stretching action: bend over and cross your waist. When we do this, we first put our hands behind your back, then hold them behind your back, stand on the ground with our legs open, and slowly press down from the upright position of our body. During the whole movement, our waist must be straight and we can't bend over.
The third stretching action: herringbone stretching. First of all, we spread our legs and stand on the ground, looking like a "person". Then we bent down and approached the calf of one leg. Stretch your left leg a few places first, and then change your right leg, so that you can keep your body stable every time and prevent falling.
The fourth stretching action: one-legged cat stretching, which seems to be an action in our yoga, just like cat stretching, but the difference is that we first squat down with one leg, tilt our feet, let our hips sit on our heels, straighten the other leg, lean forward and touch our toes.
The fifth stretching action: lunge stretching is also relatively simple and easy to learn. When we do this, we do a lunge first, and then transfer the weight of our bodies to the bent legs. On that side, we must slowly shift the focus and stretch slowly during the pressing process.
The sixth action: bend over and hug your legs. When we do this action, we are also upright at first. We bent down slowly until our hands could hold our calves. At the lowest point, I suggest going down a little and feeling the feeling of stretching slowly.
The seventh action: standing to pull the leg, we first keep our back straight, then we lift our left leg backward, so that our left calf can be folded and touched our thigh, and then our left hand grabs our ankle and lifts it up to give the calf a force, so that it can be stretched better. If it is difficult to grasp the balance at first, we can find a fixture to help us stretch.
What do you do after running? 2 1. Stretch and relax properly.
Stretching exercise after running can fully stretch muscles and tendons, help to relieve muscle stiffness, shape muscle lines, increase muscle flexibility and ductility, relieve muscle fatigue and relieve muscle soreness after running, which can not only eliminate fatigue, but also prevent injuries.
2. Massage is an important means to eliminate fatigue.
The main methods of massage are shaking, needling, rubbing, patting and rubbing.
The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs; The commonly used acupoints of upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm, which can relieve the pain and swelling of the arm and elbow, as well as various uncomfortable symptoms such as shoulder and arm pain and neck contracture caused by exercise.
Acupoints commonly used in lower limbs are Youchengfu, Weiyang, Chengshan, Kunlun and Zusanli, which can relieve lumbosacral pain, leg and ankle pain, stiff neck, lumbago, knee gaskin pain and other symptoms.
When kneading and patting, first massage the big muscles, then massage the small muscles, first massage one side, then massage the other side. If so, give each other a massage. Shu points on the back are mostly located at 1.5 inch near the spine. Massage and relaxation are mainly at 1.5 inch near the spine and Tianzong on the shoulder, shoulder well and scapula, which can relieve back pain and neck stiffness.
The combination of several techniques can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs.
3, local warm rubbing medicine.
Washing with warm water after exercise can relieve muscle soreness. Topical oil, ointment or liniment can also relieve pain.
4. Pay attention to supplementary nutritious meals
Generally, a small meal should be supplemented after exercise, and 30-35 minutes after exercise is the best supplementary window. Protein and carbohydrate with high glycemic index are more suitable as food after exercise.
People who exercise muscles should eat dinner for about an hour, and female bodybuilders and weight-loss enthusiasts should also supplement calories appropriately.
Reasonable and effective fitness can make a qualified fitness expert! Remember to exercise, don't forget!
Don't take a bath immediately after running.
According to the research of sports medicine experts, when people exercise, the blood flow to muscles will increase and the heart rate will accelerate. After the exercise, it will last for a while. If you take a bath at this time, it will increase the blood flow of skin and muscles, and other organs will not get enough blood supply, which may lead to diseases.
Especially the elderly or obese, you can't take a hot bath immediately after exercise. You can't take a cold bath immediately after sweating in summer, because the temperature is high in summer and the body generates more heat during exercise. Evaporation of sweat and vasodilation of skin are important ways to dissipate heat.
I suggest you take a rest for about 30-40 minutes after exercise, and then take a bath. You can drink some warm and light salt water at rest.
What do you do after running? 3 The importance of stretching after running
1. Stretching exercise can avoid sports injury to the maximum extent, and at the same time promote the rapid excretion of lactic acid produced by muscles during exercise, reduce its acid stimulation to muscles and relieve muscle soreness.
2. Improve the fitness effect, stretch the muscle adventitia, and promote the increase of muscle latitude.
3. Stretching improves the flexibility of the body, increases the range of muscle movement, and makes the fitness action more standardized. At the same time, systematic stretching training can lengthen your muscles and tendons, improve your body lines and increase flexibility and coordination.
4. It is beneficial for the body to relax blood circulation and provide nutrition for the target muscles. And relax the tense muscles after exercise to prevent muscle stiffness and blood accumulation in the muscles.
Precautions for stretching after running
In fact, compared with warm-up before running, there are obviously more runners who do stretching after running. The main problems of stretching after running are:
1, stretching is not comprehensive, only for individual parts, not for all muscles of lower limbs;
2. The stretching time is too short. It is required that a part needs to be stretched for 2-3 times, each time is 15-30 seconds, so it takes ten minutes to stretch many parts of the lower limbs;
3, the action is not in place, the stretching effect is not obvious, run to see the correct static stretching action.
Key points of stretching after running
1, adjust breathing to make breathing slow and rhythmic.
2. Turn your attention back from the excitement of running and focus on the stretching behavior itself.
3, the intensity and amplitude of the action must be small, do not require perfect action, force yourself to stretch a certain part.
4. It is better to fail to achieve the ideal stretching effect than to be injured by stretching.