How to stretch thigh muscles The stretching of thigh muscles can be divided into the stretching of the front thigh, the stretching of the back thigh, the stretching of the inner and outer thighs and the stretching of the buttocks. Stretching must be slow, not too hasty, flexibility is improved step by step.
Stretch the front thigh as shown:
The body stands with one hand to assist a fixture, and one leg is suspended to bend the knee, that is to say, the same hand grabs the ankle, folds the thigh close to the hip, and stretches the muscles on the front side of the thigh.
Stretch the back of the thigh as shown:
How to stretch your legs after fitness? Recommend several static stretching exercises for leg muscles:
1. Stretch the quadriceps femoris. Stand in a standing position, hold your head high, bend the knee of one leg to your hip, and put the hand of the same side on the instep of the bent leg, then pull the leg back with the strength of your hand until there is obvious stretching feeling in the front of your thigh, and keep the stretching posture 10-20 seconds, and then repeat on the other side.
2. Biceps femoris stretching: First, take a standing posture, with the right heel stepping forward and the left leg slightly bent, then bend over, put your hands on the ankle of your right leg, and keep your right leg straight, then slightly bend your left leg, and continue downward until you feel obvious stretching on the back of your thigh. Keep this posture 10-20 seconds, and then repeat it on your left side.
3. Leg stretching: find a step, put the heel of your right foot on the step, lean forward, hold the forefoot of your right foot with your left hand, shift the center of gravity to the supporting leg, and put your right hand on your right thigh to keep balance. Then, with the help of the left hand, pull the forefoot of the right foot toward the body, keep the knee straight until the calf has obvious stretching feeling, keep the stretching posture 10-20 seconds, and then replace the other side.
Precautions for leg stretching 1, and the foundation is stable. During the stretching process of leg press, the foundation is stable, and the ball of the big toe of the waste stomps on the ground. You can also say that the inner edge of the foot, step down hard.
2. Protect your knees. There are two aspects to protecting your knees. First, don't cross your knees. Secondly, the knees and toes are in the same direction. Both the upper and lower legs should pay attention to these two problems.
3. The pelvis is correct. Recommend the simplest method to judge the correctness of pelvis. Positive pressure and lateral pressure are applicable. After posing, touch with your hands to see if your hips are on the same level. Hips straight, pelvis naturally straight. If you don't know what's on the horizontal plane. When standing with your feet together, touch your hips on a horizontal plane and feel.
4. Keep your back elongated and stretched upward, and don't arch your back or collapse, which is unique to leg press's stretching action. In the process of positive pressure, the spine should be stretched all the time, so that the abdomen can find the thigh first, then the chest can find the knee, and finally the face can find the calf. Never bow your back, let your forehead touch your leg first. When measuring pressure. Both sides of the waist are equally elongated and then bent sideways, and the bent side of the waist should not be squeezed. Elongation is greater than lateral bending. Take a deep breath. Open your chest. Looking at the back, the hips and back are on the same plane, while looking at the front, the whole body is still on the same plane.