How should I stretch after running? What stretches can prevent muscular legs?

After running, we do stretching, we can do some stretching of arms and limbs, we should take care of every part of the body, and each stretch time should be more than 10 minutes; Stretching the legs can well avoid the production of muscular legs, and after stretching, we should also use a fascia gun to beat our legs to make our muscles soft to prevent the production of muscular legs.

You can do some stretching exercises, you can beat your legs, which can better relieve fatigue, you can do walks, you can do some stretching squats.

Be sure to stretch in time after running, so that your calves can relax in time.

I hope that every friend who loves running must pay attention to stretching in the daily exercise process, so that they can run correctly.

I think you need to do stretching after running, and you can do stretching in the way you run, you can do sit-ups, you can do planks, you can do push-ups, and you can do stretching in the way of jumping rope.

Of course it is needed, it is good for the muscles, it is good for the joints, you can stretch the ankles, you can do squats.

It will definitely require a stretch, a 90-degree leg lift and a gentle press, or a slow knee lift with your toes pointing upwards.

<> "The stretching movement is simple, not too difficult, and at the same time it does not take much time, and the most important thing is to persevere.

1. Straight-knee, stretch the back of the calf.

The back of the calf is the area where muscle grows is the most important area, so it's also the focus of our stretching.

Action essentials: Find a piece of wall after running, face the wall, stick the forefoot of the left foot to the wall, the height is 5 10 cm, and at the same time straighten the knees, move the center of gravity of the body forward, and feel the pulling sensation of the calf muscles. Take care to breathe naturally throughout the whole process and do not hold your breath.

Frequency: Do a set of 20 seconds on the left and right.

2. Push the corner of the wall and stretch it with the ground.

Action essentials: also face the wall, push your hands to the wall, bend your left knee forward, and put your right foot straight behind, the whole is in a lunge shape, your toes are forward, your body is heavy and slippery, and your right foot is leaning down, and you can feel the feeling of stretching and relaxing the muscles on the back of your right calf.

Frequency: Do a set of 20 seconds on the left and right.

3. Lean over and stretch the back of your legs.

Essentials: Keep your left leg in front of you, bend your knee slightly, and keep your legs about half a leg length apart from front and back. Hook your left foot, bend your body forward, maintain your balance, breathe deeply, and relax your body at the same time, increase the amplitude of the stretch, and feel the stretch in the back of your left thigh.

Practice frequency: Do a set of 30 seconds on the left and right.

4. Stretch the inside of the legs.

Essentials of the movement: Feet about twice shoulder width, toes diagonally forward, center of gravity on the right leg, squat until the left leg is fully straight, mainly with the right foot is the sole of the foot on the ground, the heel of the left foot is on the ground, the back is straight, the body is pressed down to stretch the inner thigh, and the whole process maintains even breathing to maintain the balance of the body.

Frequency: Do a set of 20 seconds on the left and right.

5 lunge leg presses.

Movement essentials: Keep your left leg in front of you, about two steps apart from your feet in front of you, squat down with your toes facing forward, bend your left leg forward, feel the stretch of your right hip, and maintain normal and even breathing.

Practice frequency: Do one group on the left and right, and each group of signal stimulation is 20 seconds.

6. Stretch the front side of the thigh on the buttress wall.

Action essentials: the right hand supports the wall or other safe and stable objects, the right leg is used as a supporting leg, the left foot is stretched back, the left Qingzi grasps the left ankle, lifts it upwards vigorously, and pushes the hip forward at the same time, feeling the stretching sensation on the front side of the left thigh.

Practice frequency: Do a set of 30 seconds on the left and right.

7 low lunges hip stretch.

Movement essentials: Take a step forward with your right leg in a low lunge shape, touch the ground with the palm of your left hand, raise your right hand up, look at the tips of your right fingers, and breathe naturally to feel the stretching sensation of your hips. (Suitable for sedentary runners).

Frequency: Do a set of 20 seconds on the left and right.

We often see a lot of runners stretching their limbs, moving their joints, and doing pre-run warm-up activities before running. But when they finish running, they immediately leave the track and go home, often neglecting to do stretching exercises, which is obviously wrong.

The first is to promote the flexibility of the body and restore tiredness.

After running, due to tiredness and the loss and consumption of various trace elements in the body, our body becomes stiff and the muscles are tight, at this time a few sets of stretching exercises can relieve the overly flustered muscle groups, promote blood circulation, waste metabolism and nutrient delivery, and also make our body become more relaxed and warm.

The second is to eliminate post-exercise soreness and prevent sports injuries.

In the process of jogging for a long time, the muscles and fascia are prone to tiredness, congestion and panic, and then form muscle fibers, capillaries are damaged, and the body will also produce lactic acid accumulation in order to provide exercise energy, which will form muscle soreness after running, and improper treatment will evolve into sports injuries. Stretching can alleviate or eliminate muscle soreness after running, repair damaged muscle fibers, lengthen ligaments, and make ligaments more elastic.

The third is to restore muscle elasticity and shape leg muscles.

After running, the body is relatively hot, and stretching exercises at this time can help the fascia stretch and regain elasticity. At the same time, it can also elongate muscle fibers, which is equivalent to shaping muscles and making the leg line more complete.

Stretching is also a form of fitness that allows ligaments, muscles and joints to work more gently and less likely to be injured. Both active and passive stretching are included. Active stretching refers to relying mainly on the strength of the contracted muscles, rather than other external forces to make the action adhere to a specific position, the benefit is to increase the flexibility of the action and the strength of the contracted muscles; Passive stretching refers to the use of its own body weight or equipment to make the limb adhere to a certain stretch position, which is a kind of sluggish, relaxed stretching, and can also play a role in reducing nerve and muscle excitability, and can be used in a good way to relax after the exercise.

Leg stretches should be done first, with one leg bent and the other leg straightened for stretching, followed by stretches for the hips and waist.

This action can be a good stretch of our thighs and calf muscles, and secondly, we can cross our arms backwards and try to pull up, this action can stretch our arms well, and secondly, we can also move into the Tanxing Russian turn, which can be a good way to stretch the muscles of our abdomen.

You can do leg presses, high leg raises, stretch knees, stretch ligaments, stretch legs.

1. Hamstrings (posterior thighs).

Choose a horizontal bar or crossbar of the right height, face the crossbar, place the heel of the stretching leg on the crossbar, the toes of the supporting leg are in the same direction as the body and are straight, put your hands above the knees of the stretching leg to keep your body stable, keep your body straight and slowly press forward and down, hold for 15 seconds when there is a feeling of pulling, and then switch to the other leg. Do it twice.

2. Adductor muscles (inner thighs).

Choose a horizontal bar or bar of the right height, with your body facing the crossbar, place the heel of the leg on the bar (the toes are in the same direction as the body), keep your chest and back straight, slowly press your body down towards the side of the leg (do not twist your hips to one side), hold for 15 seconds when there is a feeling of pulling, and then switch to the other leg. Do it twice.

3. Quadriceps muscles (front of thighs).

The body is turned away from the crossbar and the leg will be pulled. Place your instep on the lever, grasp the lever with both hands and keep your body straight and steady, slowly bring your body back close to the crossbar, hold for 15 seconds when there is a pulling sensation on the front of your thigh, then switch to the other leg. Do it twice.

4. Buttocks

Choose a crossbar that fits the height (it's important!) The body is facing the crossbar, the calf of the pulling leg is parallel to the top of the crossbar, the ipsilateral hand of the pulling leg is pressed on the ankle, the toes of the supporting leg are in the same direction as the body, and the hand on the same side of the supporting leg grasps the crossbar. (The height of the crossbar is not high enough to squat slightly), hold for 15 seconds when there is a feeling of pulling, and then switch to the other leg.

Do it twice. 5. Calves (two movements).

Action 1: Place the heel of the pulling leg on the ground, step on the forefoot at a height of about a palm from the ground, straighten the knee joint, press the ball of the foot to the ground, hold it for 15 seconds when there is a feeling of pulling, and then change to the other leg. Do it twice.

Movement 2: Face the crossbar, step forward at an appropriate distance to do lunges, the toes are in line with the direction of the body, grasp the crossbar with both hands to keep the body stable, the back legs are straight, the heels step on the ground, and then press the body forward and down. Hold for 15 seconds when there is a pull, then switch to the other leg.

Do it twice. 6. Iliopsoas muscle

Side of the body crossbar, one leg strides forward to do a lunge, keep the calf of the striding leg perpendicular to the ground, the toes of the supporting leg (the pulled side) are in the same direction as the body, after the posture is stable, slowly press down the weight of the body, hold for 15 seconds when there is a sense of traction, and then switch to the other leg. Do it twice.

7. Iliotibial band (lateral thigh).

Facing the equipment on the side of the body, pull the side leg to do a backward cross step, pull the hand on the same side of the leg to grasp the pole wall, support the side hand of the leg to the opposite side of the leg and slowly press the hip, when there is a feeling of stretching on the outside of the thigh, hold for 15 seconds, and then switch to the other leg. Do it twice.

It is easy for most friends to ignore stretching after running, or do stretching exercises casually, and the result is half the effort. Now, it's time to re-establish the idea that you must do stretching after your run, and it will do more with less.

Benefits of stretching exercises.

1.Increases muscle flexibility and elasticity, quickly excretes lactic acid, and reduces the possibility of injury.

2.It can effectively relieve muscle soreness and physical fatigue, and stretching can improve blood circulation, which is beneficial for improving post-training soreness.

3.Give muscles better room to grow, so that muscles can grow better.

4.Increases the range of motion (flexibility) of the joints, improves the abnormal contraction of muscles, returns the joints of the body to a neutral position, and increases joint flexibility.

Now that we know the benefits of stretching after exercise, it's time to take action and teach you how to do stretching well!

Stretching techniques work all parts of the body.

1. Groin and core muscles.

Sit, with the soles of your feet facing each other, your hands gently holding the soles of your feet, leaning forward to stretch your groin and core muscles, relaxing your knees, and moving until you feel a slight tightness, for about 30 seconds.

2. Lower back and neck.

Sit cross-legged, bend your upper body forward, and touch the floor in front of you with your hands, some people may have too tight back and can't bend forward too much, so depending on your own situation, don't rush forward. This is also suitable for office workers who spend a lot of time in a sedentary office.

3. Hips, hamstring muscles and soles.

Sit, open your feet to the left and right sides of the squire, take a deep breath, hold the soles of your feet with both hands, and pull the soles of your feet slightly.

The back of the leg and back can be stretched, and do not stretch reluctantly, so as not to cause strain of the posterior leg muscles.

4. Abdomen, tibialis anterior and quadriceps muscles.

Continue the previous movement, slowly let the body lie back, you can first use your hands to support, let the quadriceps muscles of the back leg have an initial extension, and then try to lie down completely, if the hips are too tight, then maintain the action of lying back with both hands.

Common stretching misconceptions.

1.Elastic stretching, which is mostly due to the stretch reflex, which causes the muscles to be unable to pull away, or even strain.

2.Hold your breath and stretch. When people hold their breath and inhale, the human muscles tend to contract, and the stretching cannot completely stretch the muscles at this time, and the correct way is to exhale when you start stretching.

3.The stretching time was too short and stopped in less than 15 seconds.

4.Not stretched into the correct position. When stretching, concentrate on feeling the stretching of the muscles, and if you feel that the stretch cannot be stretched, you should adjust it in time.

Do some stretching exercises after your run, which will improve your body's flexibility and also prevent injury.

Calf stretching exercises.

When we run, the calf is under the most stress, so it is necessary to stretch the calf muscles after running. It's as simple as holding your hands on the wall and spreading your legs apart, with your front legs bent and your hind legs straight. Straighten both feet forward, feel the stretch in your back leg, hold for 30 seconds, then stretch on the other leg, and repeat this a few times.

The muscles in front of the buttocks are called the hip flexors, and in the process of running, when we lift the legs, part of the strength comes from the hip flexors, so after running, this part of the muscles also needs to do stretching exercises. Its approach is also relatively simple, that is, the body remains upright, the legs are separated one after the other, the front legs are bent to 90 degrees, press the thighs with your hands, and at the same time the buttocks follow the forward movement, until you feel the gluteal flexors and the upper thighs of the back legs have a stretch, hold this action for 30 seconds, and then change the legs, and so on a few times.

How to do an effective stretch after running?