Cooling the bodys foam shaft before running warm up is of great use.

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 Cooling the bodys foam shaft before running warm up is of great use.


Warm-up: using foam shaft before running can speed up the flow of blood and relax the tense muscles, so as to prepare for the upcoming run. The following three parts are mainly massaged.

Gastrocnemius muscle

Sit on the ground and straighten your legs. First the foam shaft is placed under the left lower leg, the right leg can be placed on the ground, or cross on the left leg to increase the pressure. Hold your hands on the ground and lift your hips, then move the foam shaft between your left leg and your ankle, and massage your gastrocnemius muscles. After the left leg feels comfortable, do the same thing with your right leg.

Ilitibial tract

Lie on the ground side, the left side of the body is on the ground, and the foam shaft is located near the left hip. Cross your right leg on your left leg. Your right foot touches the ground and your knees bend. Using the forearm force, roll the foam shaft back and forth between the left hip and knee. If you want to increase the difficulty, put two legs together. After the left leg gets the massage, change the right leg to do the same movement.

Piriform muscle

Sit on the foam shaft, bend your left knee, and place your right ankle on your left knee. Use the left leg to control the massage pressure and move the foam shaft between the left hip and hip. After 60 seconds, do the same thing on the right side.

After running, the body will accumulate toxins and lactic acid, especially the thigh. Massage through foam shaft can speed up the recovery of the body and relieve muscle soreness.

Sit on the ground and place the foam shaft under your thighs. Use your hands to support the floor to lift the hips and allow the foam shaft to roll back and forth between the knees and hips. If you want to increase pressure, you can put your right leg on your left leg. Relax your left leg and then change your right leg.

Adductor

Prone to the ground, elbows under the shoulders, arms straight forearms, right leg outstretched to the outside, right leg knee bent. Place the foam shaft in the inside of the right thigh, and use the force of the forearm and left leg to roll the foam shaft from the knee to the hip inside the right thigh. After relaxation, do the same thing on the left thigh.

Four biceps femoris

Lie on the ground, support your body with your forearms, and place the foam shaft under your thighs. Using the forearm force, roll the foam shaft around the thighs between the hip and knee, not too fast, and fully massage the four muscles of the femur. If you want to increase the pressure, you can raise one leg, massage one leg at a time, and then change the other leg. The source of this article is NetEase running Author: editor in charge of changing treasure: Yang Shuo _NS4396

Lie on the ground, support your body with your forearms, and place the foam shaft under your thighs. Using the forearm force, roll the foam shaft around the thighs between the hip and knee, not too fast, and fully massage the four muscles of the femur. If you want to increase the pressure, you can raise one leg, massage one leg at a time, and then change the other leg.