Do these warm-up exercises before running

　　Many friends like running, and they come here for exercise The body comes here to lose weight or stay in shape, but many people don't know that you should do some stretching exercises after running, which can improve the flexibility of the body and prevent injuries. So what are some stretching exercises after running? Let’s take a look below.

　　Preparations needed for running to lose weight

　　1. Pay attention to warm up: I believe it is no longer popular to do warm-up exercises before exercise. Especially before running, stretching the legs is particularly important.

　　Only when the preheating is sufficient and the stretching is in place, can the calves be put into the "weight loss battle" in the best condition.

　　2. Aerobic exercise burns fat: The real time to burn fat begins after 30 minutes of continuous exercise, so running requires more than half an hour.

　　It should be noted that do not mistakenly think that the more intense the exercise, the better the weight loss effect. It is wrong to only focus on the calories burned each time you exercise.

　　Generally, jogging is controlled at 6-8km/hr. Once the intensity increases and speeds up, the calories consumed will indeed increase, but it will put too much burden on the calves and knees, and the muscles will grow faster.

　　3. Heel landing: The most important tips for losing weight by running. Many women will land on the balls of their feet when running, making running easy and effortless. However, it is not suitable for women with thick calves.

　　The correct way to prevent your calves from getting thicker is to land with your heels and then jog with your whole toes on the ground. It can be compared to race walking. Think about which race walker's calf muscles are too developed?

　　4. Stretch the calves: Stretching after exercise is crucial to shaping your calves.

　　Here is a trick for those who like to be lazy. You can completely abandon the traditional leg-crossing massage. A more convenient way is to stand at an arm's width away from the wall, and then use your hands to support the wall, with your body forming a 30-degree angle to the wall.

　　Hold on for 5 minutes and feel the calf muscles being stretched infinitely. You can adjust it according to your body's flexibility.

　　5. Hot blister leg: Don’t just think that you’re done with calf stretching. There’s still one step left in your leg-beautifying plan, which is to soak your calves in hot water after running.

　　Stretching after running

　　1. Calf stretching exercises

　　When we run, our calves bear the greatest pressure, so it is necessary to stretch the calf muscles after running. This method is very simple. Put your hands on the wall, spread your legs forward and backward, bend the front legs and straighten the back legs. Stretch both feet forward. When you feel a stretch in your back leg, hold it for 30 seconds, then switch to the other leg and stretch. Repeat this several times.

　　2. Hip flexor stretch

　　The muscles in the front of the hip are called hip flexors. When we lift our legs during running, part of the force comes from the hip flexors, so this part of the muscle also needs to be stretched after running. The method is also relatively simple, that is, keep the body upright, separate the legs in front and back, bend the front legs to 90 degrees, hold the thighs with your hands, and move the hips forward until you feel a stretch in the hip flexors and the upper thighs of the back legs. Keep this action for 30 seconds, then change legs, and repeat this several times.

　　The above is the stretching exercise after running that we are going to introduce. Friends who love running should take a careful look! There are many stretching exercises to be done after running, such as ligament stretching, quadriceps stretching, inner thigh and groin stretching, etc. Doing stretching exercises after running can get twice the result with half the effort, whether it is for weight loss or fitness.

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