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What are the contents of stretching before and after running?
The warm-up before running and the stretching after running have been an indispensable part of our running career. However, many runners pay little attention to it, and the resulting problems such as muscle damage or paralysis are also common. This time, Xiao Bian should have a good look with you about stretching things.
About dynamic and static stretching
The difference between the two stretching activities can be well understood from the name. In general, the purpose of dynamic stretching is to increase the heart rate, to open the body, to ensure that you do not cause joint and muscle injury due to physical stiffness during exercise; and static stretching is to increase the body's range of activity, reduce the body The chance of injury makes the muscles more elastic and helps the muscles and speed. In short, dynamic stretching is prevention, and static stretching is maintenance. In a running training, both are indispensable.
Several commonly used dynamic stretching actions
We need to remind everyone that before dynamic stretching, it is best to cooperate with jogging for a certain distance, as a warm-up, and then start stretching so as to achieve the purpose of making the entire body active and up. Xiao Bian also deliberately collected some of the commonly used dynamic stretching action for runners to choose.
1, leg lift
When standing, swing one leg to the outside and then swing to the other side of the body in front of the other leg. Repeat 10 times on one leg and repeat the action for the other leg. If the body feels shaking, you can grab a fixed object.
2, kicking hip movement
Stand upright and walk forward, kicking your heel to your hips. When this action becomes easy, you can try to kick while jogging. Each time you kick and change one side, repeat 10 times on each side.
3, peak stretching
Put the body into a “mountain peak†shape, with the gluteal tip facing up and the right foot behind the left ankle. Keep your legs straight, press down on your left heel, and lift again. Repeat 10 times and repeat for the other side.
4, kick type
Lift your left leg and bend your knee outward. Try to make the right hand tap the inside of your left foot, but your palm does not flip forward. Repeat 10 times and repeat for the other side.
Some static stretching tips
Static stretches generally have a duration of 30 seconds. As a regular activity after running, static balance can improve the range and strength of the activity and keep the muscles and joints healthy. In addition, physical balance, core muscle strength, and attention have also been exercised. It should be noted that static stretching generally requires larger body movements and extensions. Before stretching, it must be clear that one's body can withstand the maximum range of movements to avoid not only failing to achieve body maintenance. Instead, it hurts the muscles and joints.
With regard to the action of static stretching, interested runners can search for related pictures and videos on the Internet. The small series here introduces a simpler action - pyramid. The action is: the buttocks lift up, the body bent to the left leg. The knee can be bent as needed to maintain hamstring comfort. This kind of static stretching is more comprehensive than the common kneeling exercises, the muscles that are exercised, the effect is better, and it is easier to master.