We all know that it is important to warm up before exercise, but what about after exercise? Of course, you must also stretch! The purpose of stretching is not only to relax muscles, but also to avoid excessive contraction and tension during exercise, and to avoid sports injuries and beautify muscle lines.
Introduction to stretching movement
We also divide the parts to be stretched into three blocks: upper limbs, core and lower limbs. Stretching focuses on time, not stiffness. When the stretching time is long enough, the nerve receptors in the muscle-muscle spindle and Kirgi tendinous apparatus will work to relax the muscle. Because of this physiological mechanism, it is suggested that each stretching action should stay for 10 second to 30 seconds. Take a sip of water first, let's stretch together!
Decorate hip and leg lines-1
Training program: Stretch the lateral thigh muscles and gluteus medius muscles.
Straighten one foot, cross one foot above and hold the palm or elbow on the opposite side close to your body.
The advanced method is to bend your feet, but it should be noted that if your hips can't be done, you need to go back to the simpler method of straightening your feet. One-sided action stops 10-30 seconds and then changes sides, *** 2 rounds.
Decorate hip and leg lines-2
Training program: Stretch the muscles of the back thigh, buttocks and lower back.
Bend your knees with one foot, hold your toes or ankles with both hands, and push your hips back as far as possible to feel the back of your thighs.
People with good flexibility can straighten their knees. One-sided action stops 10-30 seconds and then changes sides, *** 2 rounds.
Decorate hip and leg lines-3
Training program: stretching hip muscles.
Sit with your knees bent, cross your legs with one foot to the other and open your knees outward as far as possible. Put your hands behind your body, straighten your back, put your body close to your legs and keep your ears away from your shoulders. One-sided action stops 10-30 seconds and then changes sides, *** 2 rounds.
Decorate arm lines-1
Training program: stretching deltoid muscle group
Sit or stand. Put one hand on your chest and the other hand close to your body. One-sided action stops 10-30 seconds and then changes sides, *** 2 rounds.
Decorate arm lines-2
Training program: stretching triceps.
Sit or stand. Bend one elbow and hold the bent hand with the other hand and pull it close to the head. One-sided action stops 10-30 seconds and then changes sides, *** 2 rounds.
Decorate lateral abdomen line
Training program: stretching the lateral abdominal muscles.
Sitting cross-legged, the body side leans to one side, one hand is close to the ear upward, and the buttocks are kept sitting on the floor, and the shoulders are kept away from the ears for unilateral action. 10-30 seconds and then change sides, *** 2 rounds.
Relax chest muscles and trim arm lines.
Training program: stretching pectoralis major and biceps muscle groups.
Sit or stand. Hold your hands behind your body, straighten your arms and push your chest forward. Action stop 10-30 seconds and rest, *** 2 rounds.
Relieve lower back tension
Training program: stretching the lower back muscles.
Sit with your feet relaxed and your upper body forward close to your calf. Action stop 10-30 seconds and rest, *** 2 rounds.
Trim the calf line
Training program: stretching gastrocnemius, soleus and achilles tendon.
Let the body be triangular as shown in the picture, step on the ground with one heel and lift or bend your knees with the other foot relaxed. One-sided action stops 10-30 seconds and then changes sides, *** 2 rounds.