The five warm-up fatigue periods before running were delayed by two and a half minutes

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 The five warm-up fatigue periods before running were delayed by two and a half minutes


Runners warm up before running, starting from the first training in turn, each repeat 10 times, the interval as short as possible. The whole warm-up takes less than five minutes.

1. Warming-up of hip flexors

Set up a standing position, lift the left knee and move toward the chest, while bending the right elbow to swing forward. After restoring the original posture, the right leg and left arm move simultaneously. The whole movement is like running standing up. Its a complete set of actions to do each time.

2. Stretching of leg flexors

Set up a standing position, bend the left knee and move toward the chest until the left thigh is parallel to the ground. At the same time, swing the right arm forward and the left arm backward. Tighten quadriceps femoris and straighten left leg forward. After restoring the original position, change your right leg to do the same action. Its a complete set of actions to do left and right one at a time.

3. Leg extensor stretching

Stand up, bend your left knee slowly, move your left heel toward your buttocks, and swing your right arm backwards and forwards. At this point, the hamstring muscle of the left leg should be felt stretching. After restoring the original position, do the same action on the other side. Its a complete set of actions to do left and right one at a time.

4. Tension of flexor plantaris

After standing, put your hands in the crotch. Lift your left foot about 10 centimeters off the ground and keep your left leg straight. Then move the left toe toward the tibia and return to the original position. After restoring to the original standing position, change your right foot to do the same action. Each time the left and right feet are done is a complete set of movements.

5. Hip extensor stretching

After standing, the upper body leans forward slightly. Lift your left knee and move toward your chest while swinging your right arm forward. Then kick the left leg back quickly, while the left arm swings backwards and forwards. Similar to standing on one leg. Each leg is done 10 times.

Source: Netease Running Author: Changbao Responsible Editor: Yang Shuo_NS4396