Because of the particularity of adults, adults are generally fully developed, and all bones and tendons are almost fully developed and almost no longer grow. Adult ligaments are "stubborn", so adults must pay attention to the degree of stretching.

First of all, you must be prepared to warm up before stretching. After running on the treadmill for three to five minutes, you can do some simple exercises, which can be intense opening and closing jumps or gentle stretching exercises. It is best to control the time within 20 minutes. Twenty minutes is enough to warm your body.

When you are warm, you can stretch. If you are stretching for the first time and have no foundation and experience at all, I still suggest going to the gym to find a coach to teach you. After all, there are so many things to pay attention to that you may not realize or notice.

If you have a certain foundation or experience, then you can try to stretch yourself slowly. Personally, I suggest doing some classic yoga moves, such as praying, stretching, riding and so on. Before, there was less stretching. The above are some simple movements, which are also stretching, which is good for your later stretching.

Finally, pay attention to stretching for one or two minutes in each movement. Not too long. If it is too long, it may hurt the ligament. Because you are an adult, your progress may be slower and less impressive. So, take your time and don't be impatient. If you eat bitter things, you will taste sweet.