The result of muscle stiffness is a decline in exercise effect and even the risk of injury. However, according to the latest research, stretching before training is more likely to cause injuries. You should do jogging and other exercises for five to ten minutes to warm up. Traditional stretching exercise is to bend the body and keep it for a long time, which is not the best choice to increase flexibility. Bolden invented the "StretchandFire" exercise method, using the action decomposition technology. The principle is to stretch one muscle group and contract another at the same time. This will trigger a muscle reaction and improve your flexibility.
First of all, active pigeons
Exercise site: piriformis (a muscle in the hip)
Start with push-ups and put your hands on the ground. Lift your left knee close to your shoulder and your ankle on your right hip. Support your body with your forearm, put your right foot down and put your foot on your back. Hold your head high and keep your eyes on the ground; If you are flexible enough, you can lower your chest to the ground and put your hands straight in front of you.
Contraction of abdomen, tightening of pelvic floor muscles, affecting gluteus maximus. At the same time, the toes bend to the ground and the heels press down hard. Do the left and right feet five times, and relax your knees at intervals.
Second, the C-curve.
Exercise area: under the back
Kneeling on the ground, feet on the ground, about 30 cm from the hips. Cross your hands under the foot socket with your elbows outward. The body leans back, the pelvic floor muscles exert strength, and at the same time, the abdomen is closed and the back is bent. Inhale through the nose, exhale and further abdomen, at the same time lift your left foot, put your heel on the virtual "wall" and retract your toes. At the same time, push your right foot down.
Restore the starting posture, and repeat the above actions for 5 times, and exchange the left and right feet for 5 times.