Dynamic Stretching - WorkNotes动态拉伸- worknotes

1、.Dynamic Warm-ups: A New Way to Warm up for RunningDynamic warm-ups target muscles that are used specifically for running. These drill exercises will prepare the body for action. Warm-ups develop, teach, and prepare our muscles for what will take place when during running. The exercises increase blo

2、od flow, gradually increase body temperature, and prepare the joints, muscles, and skeleton for action. Overstretching can also be a problem since overstretched muscles often inhibit running performance. Traditional static stretches can cause micro-tears in the muscles which are detrimental to stren

3、uous cardiovascular sessions such as running. Athletes from former Soviet countries as a far back as the 1970s have used dynamic warm-ups before running. Performing these drills can reduce the risk of common running injuries. You might want to incorporate these dynamic warm-up into your routine befo

4、re your next run.Walking LungeMuscles Targeted: Gastronenmus, Soleus, and Hip FlexorsExtend your leg to your waist, high in the air. Move your opposite arm to touch your leg. Continue with opposite leg and arm. Repeat ten times. Walking High StepMuscles Targeted: Gastronenimus, Soleus, and Hip Flexo

5、rs,Bring your legs up to waist high with legs bent. Touch opposite knees to legs. Continue with opposite legs and knees.Grape VinesMuscles Targeted: Hamstrings and glutesFast walk sideways and alternate one foot in front of the other. ShuffleMuscles Targeted: Trapezius, Errector Spinae, Teres Minor

6、and Major, Lattismus Dorsi, Gastronemus, Soleus, and Tibalis AnteriorFast walk sideways and alternate one foot in front and the other in the back. Complete 10 repetitions. Repeat 4 times in both left and right directions. Heel WalkingMuscles Targeted: Soleus, Tibalis Anterior, and Gastronimus Walk o

7、n your heels and make sure your heels touch the ground. Toe WalkingMuscles and ligaments targeted: Abductor Hallucis, Flexor Digitorum Brevis, Abductor Digiti Minimi, Medial Plantar, and Lateral Antar Walk on your toes, taking care to not touch your heels to the ground. Hurtle StepsMuscles Targeted: All lower legs muscles and back musclesImagine you are walking over a series of large boxes. Pick up your feet and knees and go about 25 feet in one direction. Repeat by going the opposite direction in the same motion.Butt KicksMuscles Targeted: Quadriceps and GlutesBend y