How to relax and go for a run?

1. Start with 5 to 10 minutes of low-intensity aerobic exercise, such as brisk walking, slow running, etc., to increase muscle temperature and warm up the body. 2. Stretch and move various joints, muscles and ligaments. Stretch all joints, muscles, and ligaments throughout the body, stay for 15 to 30 seconds for each movement, stretch 2 or more times3, and start running.

4. Slow down. Before stopping to stretch, it also takes 5 to 10 minutes to slowly slow down and allow the body to gradually return to normal. 5. Stretching after exercise.

The content is the same as the stretch before jogging. Stretching here can help you relax your muscles, release the lactic acid accumulated in your muscles, and help your muscles recover, but don't ignore the fact that you won't get stiff, sore, or form radish calves after exercising. Warming up before jogging can help us increase muscle temperature, increase oxygen supply to muscles during exercise, improve muscle activity and exercise efficiency, and prevent or reduce sports injuries.

Relaxation after jogging will help our body slowly return to its normal state - a sudden stop from exercise can easily cause blood pressure and heart rate to drop rapidly, which can lead to uncomfortable symptoms such as dizziness. At the same time, relaxation after jogging can also effectively promote the excretion of exercise metabolites from the body, and let the muscles relax, preventing muscle stiffness or the formation of large muscles after jogging. Therefore, it is necessary to pay attention to the preparation and relaxation before and after running.

Don't stop directly after running, walk slowly to calm your heartbeat, and then stretch and relax, you can also do stretching exercises, oblique kicks, back kicks, dog stretching, mace tumbling massage, which can relax the whole body well.

You can go for a slow walk, or you can do some stretching movements in your life, so that you can get a good send, and you can't drink water immediately after running. Nor can I sit down immediately. You can stretch statically, or you can eat some alkaline foods.

You can also choose to pull up at a low level.

After running, you can choose to massage your muscles to relax, or do some stretching exercises to help your muscles relieve fatigue, in addition, don't stop immediately after running, you can slowly transition to jogging and then not working, during which you can adjust your breathing rate to fully relieve fatigue.

You can listen to some after your run. It is also possible to rest in the shade and drink some sports drinks. You can also sit and close your eyes. You can also eat some chocolate to fuel up. These practices can be relaxed.

You can take deep breaths and do lower limb relaxation exercises, such as patting, leg lifting, massage, etc., and the upper limbs can be repeatedly shaken with both shoulders and arms.

Hello, if you run often, or Wang Meng has developed the habit of running every day, and can calm down when running, then the sport of running can be relaxed, you can calm down when you run, and empathize with Chi Ye, can be sleepy, calm enough to face the reality, with a calm mind to solve the problem.

Yes, running can relax the mood of a personal person, but the key is that when running, the mind should focus on the sport, and if there is no distraction, the effect will be very good.

This is possible. Don't think about the mess when you run, let yourself go, relax and get in touch with the ...... natureLong-term perseverance can not only relieve the pressure of work and life, but also give you a healthy body and a happy mood.

Runners.

1.Start with a jog for 2-4 minutes, then walk briskly and do activities that are combined with stretching;

2.When running, lean your upper body slightly forward and tighten your elbows at your sides;

3.Perform freehand or weight-bearing exercises such as push-ups, pull-ups, sit-ups, push-ups and weightlifting;

4.After running, you should slow down and continue running or walking for 3-5 minutes.

Don't stop to rest right away, be sure to stretch your leg ligaments! Hydrate and rest to sweat.

Serious relaxation after exercise can make people have a buffering and tidying process between exercise and stop exercise. Stretching slow motion and the correct use of breath can gradually relax the tense muscles, gradually slow down the excessive pulse and return to normal, gradually reduce the elevated blood pressure to normal, and gradually calm the excited emotions. The content of the whole body relaxation should include upper limb relaxation activities

Stand, lean forward with your upper limbs, and shake your shoulders and arms repeatedly until the fever stops. Lower limb relaxation exercises: supine, leg raises, patting, massage, shaking the inner thighs, front and back of the calves, as well as the buttocks, abdomen, side of the waist.

Relaxation exercise of hugging knees with both hands: holding knees with both hands, squatting, bowing the head, and repeatedly shaking up and down until the lumbar spine is feverish.

Whole body rest exercise: stand, knees bent, hands in front of the ground, make full use of breath, inhale deeply in the chest, "hold your breath" (that is, do not exhale or inhale, not hold your breath) and slowly exhale in the abdomen (i.e., dantian). This is repeated several times, while the upper limbs are slowly lifted and upright until the pulse returns to the normal pulse before exercise.

The choice of the correct relaxation method and the full guarantee of the relaxation time will get twice the result with half the effort. If lower extremities** are required, after one hour of aerobic exercise, lower extremity relaxation exercises can be done (same as before). Lying on your back changes the gravity of the lower limbs and improves blood circulation in the lower limbs.

Ensure more than 10 minutes of relaxation exercise, and the energy supply of excess fat in the body can reach 65 -90, or even more than 90.

It's very simple, just stretch the leg, that is, one leg is on a high point, and the other leg is at 90 degrees, and then the upper body tries to press the lifted leg, and just stretch it.

This way the calf muscles will not be stiff, which is very good, I often do this, the effect is very good, and the legs will not be very sore the next day.

Running feels tired because of your own dependence.

Easy way:

1.The choice of environment. For example, there are big trees all around, and the air environment is good, so you can relax yourself.

2.Selection of sports equipment. Such as breathable, sweat-absorbent, cotton shorts.

3.The choice of friends and partners. For example, ask your best friends to run together. Or call your boyfriend, girlfriend, etc.

After running, walk slowly and relax until your heart rate and breathing slowly return to normal.

Walk slowly for a few minutes and take a shower when the sweat is dry!

Relax the plantar fascia after a run to provide quick relief from discomfort in the foot.