Compared to ordinary running, cross-country running brings fresh air to us, and it also brings different pressure exercises to our body muscles. Because of this, 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.
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