Relaxation stretching exercises

I believe that many friends who are running for the first time often feel that their bodies are very tired and they are getting weaker and weaker. In the face of these problems, don’t be nervous or panic. Most of them are caused by not doing stretching exercises before exercise. No matter what kind of exercise you want to do before exercise, you have to do stretching exercises for your arms and legs. So what are the methods of relaxing stretching exercises!

First, let's start with the thighs. During the thigh stretching process, we need a belt as a prop. The quadriceps femoris is located in the front of the thigh, which is composed of four muscles: the rectus femoris, vastus medialis, vastus lateralis and vastus intermedius. Among them, the rectus femoris is the largest. It spans the knee and hip joints. Its flexibility is directly related to the stability of the knee and hip joints. Therefore, it naturally becomes the focus of our stretching.

Quadriceps stretching exercise: Stand on one leg, bend the knee of the other thigh, bring the heel close to the buttocks, hold both ends of the belt with both hands, pass it over the head and place it under the ankle joint of the back thigh, slowly and forcefully pull the belt upwards to fully stretch the quadriceps. At the same time, the buttocks muscles will also feel tight. Note that during the stretching process, if the lower back is excessively flexed forward, it will put extra pressure on the waist and cause injury, so the lower back should be kept relaxed as much as possible and only the quadriceps should be fully stretched.

You can also find a lower horizontal bar (or a table of moderate height), place the instep of your back leg on the bar, and lean your entire body backward to stretch your quadriceps. It can be said that these two actions are similar in nature and there is no difference between them.

The biceps femoris is located on the back of the thigh and is closely related to some muscle groups in the back. If it is not fully exercised and stretched before training, it can easily cause injury to other muscles and ligaments in the back. Why? When the biceps femoris is not fully stretched, the pelvis will be pulled forward as a compensation, and the erector spinae muscles in the back will be stretched. In this way, the physiological curvature of the spine will change, stability will be greatly threatened, and injury will be inevitable - and it is likely to be serious.

Stretching exercise is a very simple process, which only requires some auxiliary props. This exercise can not only increase the flexibility of our body, but also reduce fat and excrete bad substances in the body, which is helpful for weight loss, beauty and skin care and increasing body vitality.