Firefighters are often unwell to relieve training after running

Running is the most common exercise in firefighters in combat training. Many people have some physical discomfort after running, such as the discomfort of the waist and knee joint, or the pain of hip muscles. For firefighters, this situation is likely that after a long -term single -mode exercise, the related muscles cannot be relaxed and causing muscle tension, resulting in unbalanced muscle tension relationship. For this situation, we can do the following training to relieve it!

Bubble shaft relaxation rectus muscle

■ Putlift position, elbow support on the ground

■ The core is tightened, and the back of the waist is straight

■ Press the thigh on the foam axis and roll back and forth in three sections

■ Each section is over, do 10 flexion and stretching 10 times

Bubble shaft relaxation wide fascia muscle

■ Putlift position, elbow support on the ground

■ The core is tightened, and the back of the waist is straight

■ The position of the foam shaft is between the anterior iliac spine and a large femoral rotor

■ The body is slightly sideways. After pressing for 10 seconds, roll back and forth slightly

Bubble shaft relaxation of the hip muscle group

■ Sit on the foam axis and support the side hand and feet

■ The center of gravity is biased towards the side of the hand, and the same side and stillets and the side knee

■ Proper force of the ground and feet, roll back and forth with the hip muscle group

Bubble shaft relaxes the inner docometer group

■ Putlift position, elbow support on the ground

■ On one side of the exterior, the inner pressure and foam axis of the thighs

■ Roll back and forth in the upper, middle and lower sections

Sepanic stretching rope muscle

■ Lie the ground on the ground, flex the hip and lift a leg

■ Holding a rope on the soles of the feet, the knee joint is slightly flexed

■ Stretch your knees and stretch your thighs on the back of the thigh

■ Proper effort with both hands, drive the rope downward, strengthen the stretching effect

Bow step stretching the lumbar waist muscles

■ Bow steps across a big step forward

■ Low down to make the knee joint slightly touch

■ Raise up the back of the back foot on the same side, and rotate outward at the same time

■ Until the muscle on one side has a significant sense of stretching

Dead worm alternately stretching legs

■ Lie the ground on the ground, flexed the hip and knee 90 °, and the shoulder is width

■ The core tightens, alternately stretching the legs, so that the heels are almost exposed to the ground

■ Except for legs, keep your body stable and not shaking

"9090"

■ Sit on the ground and support your body behind you

■ Both legs bend your knees for 90 ° and separate 90 °

■ Both legs are in the same direction, with the hip joint as the axis rotation

■ until it contacts the ground

Source | Nanjing Training Corps of Fire Rescue Bureau

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