Stretching exercise before and after running

Stretching before running

Turn jumps on and off.

Take off in a standing position, spread your feet about 1.5 shoulder width, and clap your hands to the top of your head. Pay attention to the elbow as straight as possible, sandwiched between the sides of the head, so that the body can stretch upward at the same time. After jumping up again, put your feet together, clap your hands on both sides of your thighs, pay attention to your body still stretching towards your head, and try not to hunch over. Repeat the action 1 to 2*** for about 30 seconds.

Stretching before running

Raise your legs.

First of all, we should pay attention to keeping the upper body straight and raising the legs alternately, so that the included angle between thighs and abdomen is as close as possible to 90 degrees.

Back kick

Pay attention to keep the upper body straight, kick your legs alternately to your hips, and try to kick your toes to your hips.

Stretching after running

Stretching ligament in sitting position

Keep your chest close to your knees. Don't bend your knees. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action.

Leg press lunge

First, let your hands akimbo, your right foot take a big step forward, your right leg bend your knees, your toes are slightly inward, your left leg knees are straight, your toes are forward, and your feet are all on the ground; Body forward, hips down, waist tightened, center of gravity between legs.