1. Leg stretching after jogging or brisk walking-sit on the ground with one leg forward and one leg backward. Bend your front knees, stretch your arms forward, then lift your back feet and pull gently. Hold for 20-30 seconds, with your legs alternating. This can help stretch the calf and shoelace muscles.
2. Stretch your thighs after running-lie on the ground, with one foot on the floor and the other foot stretched upward, as close as possible to your body. Put your hand on the stretched leg and hold it for 20-30 seconds. This can help stretch thighs and hips.
3. Stretch your shoulders after swimming-one arm is stretched up and the other arm is put behind your back. Grasp the front elbow with the back of your hand and gently pull it to the other side while keeping it upright. Hold for 20-30 seconds, alternating between the two directions.
4. Back stretching after exercise in the gym-lying on the ground, arms stretched to both sides, knees bent. Turn your knees to one side and your head to the other side until you feel comfortable stretching. Hold for 20-30 seconds, alternating between the two directions. This can help stretch the back and waist.
Please note that you must warm up before stretching. After completing aerobic exercise, slowly do some cooling activities to gradually restore the balance of the body.