Key points of stretching exercise
First of all, active pigeons
Exercise area, piriformis-a muscle of 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, lower back
The main training part of this movement is mainly the lower part of the back. Kneeling on the ground, legs on the ground, about 30 cm away from the hips. Elbows outward, hands crossed, placed under the foot fossa, the body leans back slightly, making the pelvic floor muscles exert strength. At the same time, bow your head and abdomen, and bend your back.
Breathe through your nose, inhale air at the same time, further abdomen, lift your left foot like it is attached to the wall, and then push your right foot down. After these actions, restore the body to the initial state, and then repeat the C-curve. Do it alternately with your left and right feet, five times on each foot. In the process of doing it, set corresponding goals according to your physical condition.
The main purpose of muscle stretching is to relax the body and relieve muscle fatigue. Muscle stretching is not limited to stretching muscles after fitness exercise, but also stretching muscles in daily life. Some people compare the image of stretching muscles in various parts of the body to massage in various parts of the body.
But muscle stretching has certain requirements for relaxing the body and relieving muscle fatigue. The specific requirements are as follows.
1, a simple warm-up before muscle stretching, such as jogging in place, stretching for 3 to 5 minutes.
2. Generally, static stretching is adopted. The so-called static stretching is to keep a posture still.
3. The action of stretching muscles in all parts needs to be kept for more than 15 seconds.
4. The strength of stretching muscles can keep the stretching parts slightly sore.
Only by doing the above four points can we fully enjoy the relaxation brought by stretching muscles to all parts of the body.
Steps of stretching exercise
1. Head and neck, raise your right hand over your head, pull your head to the right, reset, repeat several times, and repeat the action with your left hand.
2. On the shoulder, lift the straight right hand horizontally with the left hand, stretch it to the left, and change hands to repeat the action.
3. Hold your chest out, put your hands flat and do chest expansion exercises.
4. Biceps, lift sideways, grab the corner or any high enough support, turn the upper body and stick to it 10? 15 second.
5. Triceps, grab the other elbow with one hand, gently push and cross your body until your hand touches your back.
6. Gluteal muscles, the left leg is placed on the right leg and kept bent. Let your left leg touch your chest, twist your body to the left and look at your left shoulder.
7. Outside the thigh, the thigh on the stretching side extends backward obliquely, and the calf touches the ground with the outside surface of the foot. The other knee joint is bent in front of the thigh and supported by both hands. When stretching, the center of gravity of the body moves to the stretching side.
8. hamstring, lie flat, one leg is pushed up, the other leg is bent, and the sole of the foot is kept on the ground. Put a towel around your straight foot, gently pull it down and push it to the bottom of your foot at the same time.
9. quadriceps femoris, stand on one foot and keep your body upright. Keep balance with one hand on the wall. Pull up the toes on the same side with the other hand.
10. calf, one leg takes a big step forward, the other leg is still, and the body is pressed forward.
1 1. Upper back, stand upright, grab the handrail with both hands, and press the back repeatedly.
12. Lower your back, lie on your back, bend your legs, pick up your calves with both hands and stretch as far as possible to your chest. Repeat 10 times for 30 seconds each time.
Stretching movement after instrument movement
Stretching action of quadriceps femoris
Stand on one leg, bend the knee joint of the other thigh to make the heel close to the hip, put both ends of the belt under the ankle joint of the hind leg and bypass the top of the head with both hands, and slowly and forcefully pull the belt upward to fully stretch the quadriceps, and at the same time, the hip muscles will feel tight.
Note that in the process of stretching, if the lower back bends forward excessively, it will cause extra pressure on the waist and cause damage, so the lower back should be kept as relaxed as possible, and only the quadriceps femoris can fully stretch.
The pulling action of biceps femoris
Lie on your back on the floor with one leg straight up until it is perpendicular to the ground. Hold both ends of the belt (or towel) with both hands, put the middle of the belt in the middle of your thighs, and pull the belt back with both hands to fully extend the biceps femoris. During the whole process, keep your knees straight.
Leg muscle stretching
Lie on your back on the floor, straighten one leg perpendicular to the ground, then move the belt to the achilles tendon of the ankle joint, and pull the belt back hard, while stretching the biceps femoris and calf muscles. Next, stretch gluteus maximus, abdominal muscles, pectoralis major and back muscles in turn.
Stretching action of gluteus maximus
Lie on your back on the floor with one leg horizontally on the floor and the other? Bend your knees and lift your legs, put your hands on the upper end of your calf, keep your thighs as close to your body as possible, and pull your gluteus maximus.
You can also rotate the gluteus maximus so that the knee joint is outward; Then hold the knee joint with one hand and the sole of the foot with the other hand, and slowly and forcefully pull to the chest, so that some muscle fibers in the lateral part of the gluteus maximus are stretched; Then the hand holding the knee joint becomes the hand holding the knee joint, and slowly pushes the knee joint to the opposite side of the body for more intense stretching.
The pulling action of abdominal muscles and lower back muscles (erector spinae)
Lie prone on the floor, put your hands under the shoulder joint, slowly straighten your arms, let your upper body lift from the ground, and keep your lower body still. At this point, the abdominal muscles are fully stretched; Then keep the trunk off the ground and rotate slightly to both sides to stretch the external oblique muscle.
Finally, sit your feet on your hips, lean forward, bend your back, straighten your arms, put them on the ground, and move your hands forward as far as possible to fully stretch your lower back, mainly stretching erector spinae.
Stretching action of pectoralis major muscle
Hold your palm on the edge of the door frame, lean forward, and stretch the pectoralis major on the same side of your arm with your center of gravity leaning forward. You can stretch the pectoralis major in different parts (upper, middle and lower) by adjusting the angle between the arm and the trunk.
The act of pulling the muscles back.
The trunk leans back, the palm holds the door frame forward, the palm is outward, and the back is turned backwards by using the waist strength, so that the latissimus dorsi muscle is fully stretched.
You can also bend your right arm behind your head, grab the right elbow joint with your left hand, press the elbow joint slowly and forcefully, and bend your body to the left at the same time to stretch the right latissimus dorsi. Or straighten your right arm forward, hold your left hand outside your right elbow, and swing your right arm vigorously to the left around your chest. You can choose one of the above three actions.
Stretching action of lumbar muscles and abdominal muscles
Sit still and keep your legs straight. One leg extends to the outside of the trunk, and the trunk leans. Use the outside of the trunk close to the thigh, and press the other arm down to the head.
Those who have seen the essentials of stretching will see:
1. What are the advantages of stretching?
2. What stretching exercises should I do after running?
3. How to stretch muscles after exercise
4. How to stretch your legs after exercise
5. Yoga aerobics techniques and action essentials