How to stretch before jogging?

People always need to warm up before exercising to reduce some accidental injuries during exercise. Even when jogging, you need to do stretching exercises. If you run without preparation, it is easy to get cramps or strain your muscles. Not only will you fail to exercise effectively, but it will also threaten your health. So how do you do stretching exercises before jogging?

Calf stretch

Standing position: Stand with your feet hip-width apart, back straight, stomach contracted, and knees slightly bent;

Movement: Keeping your head and right heel in line, lean forward, but keep your right heel on the floor, and place your hands on your left thigh;

Time: 20-30 seconds per set on one side, repeat two sets and then switch to the other side. The front leg should be aligned with the ankle. Do not hold your breath, breathe normally;

Stretching tips: Keep your back straight and your abdomen tight. The knee joint of the front leg should be in the same horizontal direction as the ankle joint, and breathe normally.

Hamstring stretch

Tip: If you have a lower back injury, avoid doing this stretch;

Stance: Stand straight with your right foot slightly lower than your hip;

Movement: Slowly bend your thigh and shift your body weight backward, straightening your front leg with a very slight bend at the knee. Place your hands on your right thigh and slowly push your hips back until you feel slight tension in your thigh, keeping your neck and spine in a straight line;

Time: 20-30 seconds per set on one side, repeat two sets and then switch to the other side;

Stretching tips: Do not put your hands on your front leg, make sure your feet are in the correct position and you can maintain the balance of your whole body.

Quadriceps stretch

Standing posture: Stand with your feet parallel, bend your right knee slightly, then use your left hand to pull your left foot toward your hips;

Action: Bend your supporting leg slightly, keep your knees together, and tilt your pelvis forward, keeping your back straight;

Time: 20-30 seconds per set on one side, repeat two sets and then switch to the other side;

Stretching tips: Always keep the supporting leg slightly bent. You can use a wall or other tools to maintain balance. Keep your back straight and your abdomen tight.

Through the above introduction, everyone is clear about how to do stretching exercises before jogging. It is very important for people to develop a good habit of exercising every day, but they should also pay attention to the correct methods and not threaten their health due to improper methods. In addition, it should be noted that only a certain amount of exercise can achieve the effect of fitness and weight loss.