As we all know, it is necessary to do some stretching exercises to warm up before exercise and fitness, so as to achieve the effect of relaxing muscles and avoid accidental strain in subsequent fitness. However, many people may ignore the relaxation training after fitness. After strenuous exercise, most people will choose to sit down and rest or take a shower directly. As everyone knows, your fitness effect will only get twice the result with half the effort without the assistance of subsequent stretching exercises.

After you concentrate on exercise, your muscles will be congested, leading to lactic acid accumulation, and stretching after exercise can help blood circulation, thus effectively reducing the problem of lactic acid accumulation.

Relax tight muscles and avoid muscle soreness. At the same time, proper stretching after exercise can improve your flexibility, make your muscle strength more coordinated, and shape perfect muscle lines and shapes. Therefore, after exercise, friends who have no stretching habits must pay attention! Let's share a set of correct stretching movements after exercise.

I. Shoulder extension

First of all, hold your chest and abdomen, stand on your feet, open shoulder width, and bend your knees slightly. Then put your left hand around your body. At this time, your elbow can be bent. Place your right hand at the elbow of your left hand and fix it. Then slowly move your left arm close to your body until you feel a pulling feeling on your shoulders and tighten your muscles. After ten seconds, switch to the right arm and repeat the process. Although this action is relatively simple, it is particularly efficient and can effectively stretch the muscles near the shoulder joint.

Second, the upper back stretches.

First cross your fingers, palms outward, then slowly raise your hands to your chest, then slowly straighten them, lock your elbows at the same time, lean your shoulders forward, and then take them back for ten seconds. This action is an effective stretching method for upper back muscles and suitable for training after throwing.

Third, the broad back is stretched out.

First of all, you should choose a support that can fully support your weight, stand near the support, hold the support tightly with both hands, and slowly lean back so that your knees can bend properly. Note that when the arm is pulled back, your feet should exert force on the ground at this time, and you can obviously feel the pectoralis major tightening and stretching. This action can stretch a wide range of muscles in the back, effectively exercise muscle flexibility, and is also suitable for stretching after rowing and other sports.

Fourth, the hind leg muscles are stretched.

First of all, you need to choose a flat ground to lie down, straighten your legs and keep your knees straight, then lift your legs in turn and stretch as far as possible in the direction of your head. You can decide the extent of stretching according to the flexibility of your body. If the toughness is good, you can try to press your thighs as far as possible to your body. This action can effectively reduce the damage to the hind leg muscles after exercise.