The following movements stretch our main muscles, move our main joints, make our bodies move quickly, and bring better results for running.
Each action consists of two groups, each lasting 30 seconds. There is no rest between groups, just stick to it.
Action 1: This action moves our hip and knee joints and improves joint flexibility during running. Pay attention to the stability of your body, first lift your knees to the level of the table, then spread your thighs outward and alternate sides.
Action 2: This action stretches the muscles inside our thighs and moves our knees. Try to keep your legs as far apart as possible, with your toes pointing out. When squatting on one side, don't let your knees exceed your toes, and keep your legs straight on the other side. The two sides alternate.
Action 3: This action stretches the muscles behind the thighs and buttocks. Feet shoulder width apart, toes naturally forward. When pressing down, try to keep your legs straight, wrap around the back side from between your legs and hook the ankle on the same side.
Action 4: Keep your hands straight, your shoulders in a straight line and your body stable. Lift one leg straight forward and upward, and alternate your legs, as shown in the figure.
Action 5: lunge forward with one leg, straighten your hind legs and land on your toes. Put your hands straight on the inside of your front foot and stretch your body to the maximum. Stretch your legs.
The above are five stretching exercises to do before running, which can not only improve the running effect, but also avoid injury. Let's practice together!