A lot of people have in the morning or in the evening the habit of ran, ran can enhance the person’s constitution, still can let person heart loosen, most person walks come home directly after the pace bathe slept, actually this is unscientific, general everybody is runninging undertaking relaxation after the pace, do the exercise of drawing appropriately, not only can reduce weight, still can improve the health, how does that ran undertake sarcous is loosened afterwards?
1, crus drawing
Practice: Two arms are apart, by go up in the wall. Two legs are apart, one advanced
Go up newly 1000 beautiful nets of Shanghai Forum of sea noble baby
After; The foreleg bends, hind leg unbend, bipod all unbend is forward; The rear foot follows ground; Feel crus muscle has drawing feeling, hold 15-30 second; Change a leg.
2, ligament drawingStringy flesh, namely hamstring muscle, in ham rear, from the pelvis outspread to crus, get hurt very easily, the muscle after pulling stretch one’s legs so is quite important also.
Practice: Two legs across, bipod is endured closely; Bow, knee unbend; Try to feel foot or body to be stuck to double leg with the hand; Maintain 15-30 second; Change a leg.
3, coxal flexor Shanghai noble baby DrawingIn ran process, carry the force of the leg comes from the force at coxal flexor partly, muscle of this one part after running accordingly also needs very good drawing.
Practice: Two legs are apart, one before one hind; Before double foot is pointed to, the body keeps erect; Press with the hand press ham, at the same time hip moves ahead, till feel to buttock forehead and upper part of hind leg ham drawing feels; Hold 15-30 second; Change a leg.
4, quadriceps (ham ahead muscle)
Practice: Erect, raise back of left foot park, hold left foot with left hand; Knee as far as possible and approach; With left hand slowly will left
Love Shanghai is the same as edition of city mobile phone The foot is pulled to hip, till quadriceps has drawing feeling; Hold 15-30 second; Change a leg.
5, drawing ham interior and inguinal placeRenown ” butterfly type drawing ” .
Practice: Sit down, bend one’s knees, ahead of body of two plantar and opposite park; Approach the base as far as possible inguinal place, the foot nears the area as far as possible. Maintain 15-30 second. If can accomplish this movement easily, try as far as possible the body forward bend (should have not become a head carefully) , maintain 15-30 likewise second.
6, triceps (muscle of the side outside the upper arm) Forum of 1000 the Long Feng that spend a net When ran, the upper part of the body also moving, so drawing arm also is necessary.
Practice: left arm to the body on the right side of extend; Press those who press joint of left arm ancon to make with the right hand as far as possible right shoulder of press close to; Maintain 15-30 second; Trade arm.
Those who need an attention is: Choose equal intensity according to the body state of your oneself please, still do not want to complete an action constrainedly when muscle occurrence resistance, still must not hold to when the feeling is aching especially, accomplish you to think comfortable
Fall in love with sea otter phoenix 419 sauna the oldest rate is OK. Additional, in extend process, do not want and oneself are stronger, also do not pass to be added quickly be spent energetically or behavioral extent. The action of extend is motion actually later let body muscle undertake relaxation mixing slow, not be another fitness exercise a process. Insist to do extend exercise, the flexibility that can allow the body rises somewhat, articulatory activity is spent expand somewhat.