Stretching is very important for weight loss and fitness. You need to stretch before or after exercise, or you can do some simple stretching exercises to relax after hard work. Many people feel very painful when stretching, but they don't feel anything after stretching. Such stretching is definitely useless, so how can we stretch scientifically and reasonably?

The principle of stretching is to stretch the muscles continuously through the active exertion or stretching of the human body, enhance the flexibility of the muscles and protect the muscles from injury. Located between the skin and the tendon, there is an organ called Golgi tendon. When muscle tension increases, Golgi tendon will inhibit muscle contraction, make muscles stretch more easily and improve the flexibility of the body.

As long as stretching for 8 to 1 1 s, muscle tension can be increased, thus activating Gorky tendon. After Gorky tendon is activated, the muscle will relax and the muscle tension will decrease, so that the next stretching can be carried out.

Stretching can be divided into static stretching and proprioceptive neuromuscular promotion. Today, we will focus on static stretching, which is also easy to do. As long as the action is done correctly, the stretching effect can be achieved. But remember, if you feel pain, stop it immediately, because normal stretching won't make your body feel pain. If you feel pain, you must have done something wrong or done something wrong.

We should stretch and stretch the nerve parts of the body properly. The following small series recommends some yoga moves with better stretching effect. Hurry up and learn!

1, butterfly style

This action can stretch the inner thighs and knees. It is a relatively primary stretching action and can also adjust irregular menstruation, which is very suitable for fasting in the morning. The name of this posture comes from its movements. When doing this action, it is like a butterfly dancing.

First, sit on the yoga mat, with your legs bent inward and crossed on the inner thighs. At the same time, hold your feet slowly with your hands. Keep your eyes on the front, straighten your back and keep breathing evenly.

Keep this action for one to five minutes, depending on your own situation. When you feel more comfortable stretching, you can stop moving.

2. Barahoa plus the second formula

This is a sitting posture with good stretching effect, which is very suitable for getting up in the morning and practicing on an empty stomach. It can wake up the body, promote metabolism, help digestion, relax the body and reduce back and waist pain.

First of all, sit on the yoga mat, bend your legs, put your left leg on your right leg, twist your body to the right, stretch your right hand backward and go around to the front, hold your left toe, put your left hand on your right knee and look right.

Keep this action for half a minute to one minute, depending on your own situation. During the movement, do what you can, don't strain your body, and stop when you feel pain.

3, wheeled

This action is a backward bending stretching pose, which has a good waist stretching effect and can stretch the abdomen, waist and neck well.

First, lie on the yoga mat, bend your arms, put your palms next to your ears, and open your palms back. Bend your legs to the position where your thighs are attached to your calves, exhale, lift your abdomen upward, lift your body to the limit position of your body, and support your body with the strength of your palms and feet.

Hold this action for 10 seconds to 20 seconds, and then return to supine action.