Compared with ordinary running, cross-country running brings fresh air to us and brings different pressure exercises to our body muscles. It is precisely because of this that more and more people are willing to take time out of the city. Districts, cross-country races are becoming more and more popular in urban crowds.
Because of the special road conditions, cross-country runners must take special care of key areas when doing extended exercises. Here's a brief introduction to the four parts to ensure everyone's safety when running outdoors. These exercises, even outdoors, can be easily done without the aid of any equipment.
Quadriceps
In our usual walking, the quadriceps plays an important role. In the trail running, the role of the quadriceps is irreplaceable. It is the main force for us to climb the mountain. At the same time, it helps us to control the speed and balance when we go downhill.
Stretching exercises
Hold a wall, or other object that can rest on balance. One leg is standing upright, the other leg is knee bent, the hand is grasping the ankle, the heel is lifted up, try to get close to the buttocks, know that feels a little pain. Keep the bent knee in line with the leg that stands upright, or behind the leg. Keep your back straight, don't bend over, turn around.
In addition, special attention should be paid to the position of the pelvis. Imagine the pelvis to the belt position. The higher the pelvic lift, the better the stretching effect.
Hold this position for a minute, then change to the other foot.
2. Hip flexor muscle
Compared with road running, cross-country running will have more mountain roads. During the mountaineering, the hip flexor muscles must be more exercised and help us to wait for the upward direction.
Standing upright, one leg stepped back while keeping the knees straight back and the front leg bent slightly and leaned forward.
Once again, you need to pay attention to the pelvis and keep the pelvis center of gravity or pelvic lean (refer to the belt position). Stretching exercises are safe and effective only when the pelvis is in the correct position. The more forward the leg is, the better the stretching effect is.
Hold this position for one minute and change another one.
In addition, if you want better results, you can gently turn left to turn the body torso and chest.
3. Calf muscles
In cross-country races, we will spend more physical strength on mountaineering. The more distance we have to climb, the more pressure our calf will experience. Therefore, it is absolutely important to practice the stretching and relaxation of the calf after off-road.
Facing walls, trees, cars and other fixtures, keep a distance of about three steps. Put your hands on the wall or other fixed objects, keep your focus on the level below the shoulders, step back one step at a time, knees straight, and follow the ground. The front legs are bent and pressed firmly, pushing hard against the wall. Try to shrink the hind leg muscles to ensure that the calf muscles are stretched.
Keep this motion for a minute, then change the other leg. Repeated actions.
At the same time, in order to achieve better results, you can bend your hind legs and keep your heels on the ground.
4. Gluteal muscle
When we turn, step, and run in the wild, we often do a lot of side-to-side movement to avoid rocks, bugs or plants. The gluteus medius muscle is the pressure bearer of this movement. Recovery exercises for the gluteus medius after exercise are essential for off-road sports.
The two legs are sitting upright and sitting upright. One knee is bent, the thighs are as close to the chest as possible, and the legs of the knees are wound around the outside of the thighs that stretch the legs and placed on the ground. Use the arm on the different side of the bent leg to hold the bent leg and try to keep your knee close to your chest. Turn your body and chest to bend your knees.
At this time, pay attention to the external back. Sitting as straight as possible means that your back cannot fall.
Keep this action for a minute, then change legs and repeat.
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