Lin () Baduanjin preheating! 5-type stretching exercises to find the maximum and strengthen muscle elasticity; I will teach you joint stretching exercises, stretching exercises and powerful Shaolin boxing during warm-up, which is not only helpful for doing all kinds of qigong and martial arts, but also my own basic skills, aerobics, which can be applied to the parts where you need decompression exercise. With proper lacing, the elasticity of muscles can be stretched to 1.5 times. When we do exercises, our limbs must be supported by joints and rotated by muscles. The position of joints and bones is fixed, but the muscle length can reach 1.5 times if the tendons are stretched properly! When muscles and muscles can be trained to be so elastic, they can not only complement the operation support of joints and bones, but also improve the power of energy metabolism and achieve better sports performance (amplitude, strength, speed, etc.). ), and have a slender posture, make yourself physically and mentally old and look young. On the other hand, the body's muscle mass will be continuously lost with the increase of age, and it is easy to cause muscle weakness due to lack of exercise and nutrition. At this time, due to the lack of qi and blood, it will be sore and sick, followed by fat accumulation, even if you don't eat much, you will become fat, your posture will become skewed and short, and even your daily actions will become more and more inconvenient. So I often remind beginners that even if you only learn a few tricks to warm up now, you should practice stretching repeatedly every day and start doing exercises as soon as possible! The basic warm-up stretching exercise is divided into two parts: turning the waist to stretch the muscles of the waist, abdomen, side waist and buttocks, and stretching the muscles of the arm to the side: "turning the waist" to stretch the muscles of the waist, abdomen and side buttocks; "Lateral stretching" can activate the arm side, body side and upper back, which seldom exercise, strengthen the softness of shoulder joint and upper body muscles, promote blood circulation, and especially improve symptoms such as upper body pain, 50 shoulders and stiff shoulder and neck. Steps: Stand up straight, make a fist with your right hand shoulder height, inhale, and open your feet shoulder width. After pranayama, make a fist with your right hand up and straighten forward at shoulder height. Turn the waist and exhale to the left, and straighten the right hand to drive the waist to the left and rear; Fasten your right shoulder with the palm of your left hand. Turn left 10 times, then change hands. Basic warm-up stretching exercises squeeze elbow muscles elbow arms chest and back. Axillary lymph "elbow pressing on the arm" can stretch axillary lymph glands, promote lymphatic detoxification, improve upper body pain, and also pull muscles on both sides of the body, move shoulders and arms, and tighten upper arm muscles. "Elbow pressing back" extends to arms, shoulders, back and waist; If you can't bend your elbow behind your back, don't push. You can practice from the back of your hand on your waist. Steps: press the elbow to let go, open your feet shoulder width, and after pranayama, stick your right palm down on your back; Hold your right elbow with your left hand, press back 10 times, and change hands to practice. Press the elbow down, press the suction to loosen the vomit, and put the palm of your right hand directly on the back column. Hold your right elbow with your left hand, push it up 10 times, and change hands to practice. Lin () Baduanjin preheating! 5-type stretching exercises to find the maximum and strengthen muscle elasticity; I will teach you joint stretching exercises, stretching exercises and powerful Shaolin boxing during warm-up, which is not only helpful for doing all kinds of qigong and martial arts, but also my own basic skills, aerobics, which can be applied to the parts where you need decompression exercise. With proper lacing, the elasticity of muscles can be stretched to 1.5 times. When we do exercises, our limbs must be supported by joints and rotated by muscles. The position of joints and bones is fixed, but the muscle length can reach 1.5 times if the tendons are stretched properly! When muscles and muscles can be trained to be so elastic, they can not only complement the operation support of joints and bones, but also improve the power of energy metabolism and achieve better sports performance (amplitude, strength, speed, etc.). ), and have a slender posture, make yourself physically and mentally old and look young. On the other hand, the body's muscle mass will be continuously lost with the increase of age, and it is easy to cause muscle weakness due to lack of exercise and nutrition. At this time, due to the lack of qi and blood, it will be sore and sick, followed by fat accumulation, even if you don't eat much, you will become fat, your posture will become skewed and short, and even your daily actions will become more and more inconvenient. So I often remind beginners that even if you only learn a few tricks to warm up now, you should practice stretching repeatedly every day and start doing exercises as soon as possible! The basic warm-up stretching exercise is divided into two parts: turning the waist to stretch the muscles of the waist, abdomen, side waist and buttocks, and stretching the muscles of the arm to the side: "turning the waist" to stretch the muscles of the waist, abdomen and side buttocks; "Lateral stretching" can activate the arm side, body side and upper back, which seldom exercise, strengthen the softness of shoulder joint and upper body muscles, promote blood circulation, and especially improve symptoms such as upper body pain, 50 shoulders and stiff shoulder and neck. Steps: Stand up straight, make a fist with your right hand shoulder height, inhale, and open your feet shoulder width. After pranayama, make a fist with your right hand up and straighten forward at shoulder height. Turn the waist and exhale to the left, and straighten the right hand to drive the waist to the left and rear; Fasten your right shoulder with the palm of your left hand. Turn left 10 times, then change hands. Basic warm-up stretching exercises squeeze elbow muscles elbow arms chest and back. Axillary lymph "elbow pressing on the arm" can stretch axillary lymph glands, promote lymphatic detoxification, improve upper body pain, and also pull muscles on both sides of the body, move shoulders and arms, and tighten upper arm muscles. "Elbow pressing back" extends to arms, shoulders, back and waist; If you can't bend your elbow behind your back, don't push. You can practice from the back of your hand on your waist. Steps: press the elbow to let go, open your feet shoulder width, and after pranayama, stick your right palm down on your back; Hold your right elbow with your left hand, press back 10 times, and change hands to practice. Press the elbow down, press the suction to loosen the vomit, and put the palm of your right hand directly on the back column. Hold your right elbow with your left hand, push it up 10 times, and change hands to practice. Do basic warm-up stretching exercises by hand, and then stretch muscles, elbows, chest and back, axillary lymph. This action continues the "elbow pressing", strengthens the stretching of arms and elbows, and extends to armpits, chest and abdomen, back, so that the upper body meridians and muscles are fully stretched. It can improve chronic fatigue, endocrine disorders, shoulder pain, elbow and wrist inflammation, and correct posture. If you can't lock your hands at first, you can practice "pressing elbows up" and "pressing elbows down" on the previous page to relax your muscles. STEP Put your right palm on your back and your left palm on your spine, inhale for three minutes, and open your feet shoulder width apart. After pranayama, stick the palm of your right hand from your shoulder to your back. The left palm is directly attached to the spine from the lower back. Put your hands together and breathe smoothly. Hold your fingers with your left hand up and your right hand down. Gently pull 10 with both hands and then change hands to practice. The basic warm-up tightens the muscles, thighs, knees, waist, hips and legs, and sends the strength of the whole body to the muscles and tendons of the lower body, which is beneficial to the digestive, metabolic and circulatory systems, exercises the joints of the legs, hips and waist muscles, and improves acid and cold. After doing this warm-up, the effect of practicing "opening the bow left and right like an eagle", "shaking your head and wagging your tail to get rid of the heart fire" and "turning your fist and glaring to increase your strength" of Ma Bu and Ba Duan Jin is even more obvious. Before and after striding, breathe in with lunge, spread your feet twice as wide as your shoulders, turn the "bow arrow" to stand firm, hold your waist with your hands and stabilize your center of gravity. Press the front knee and exhale. Move your legs down, put your hands on your knees, and press 10 times to change your feet for practice. ? Basic warm-up stretching exercises cross-legged turn and stretch muscles, knees, ankles, buttocks, buttocks. Cross-legged lower back can improve the softness of legs, ankles and hips, and stretch the muscles of inner and outer thighs, hips and lower back. With "turning left and right", you can stretch the head and neck, waist, lower back, spine and ren du, so that the whole body blood can be unblocked and mental fatigue, blood stagnation, soreness and stress insomnia can be improved. Left, right, left, right, cross-legged, cross-legged, inhale. Sit with your left leg up and your right leg down, and slowly move your knees to the middle to make them in a straight line. Keep your upper body straight. Turn your upper body to the left and exhale. Turn the upper body to the left and rear, put your left hand on the floor behind you, put your right hand on the calf plate, and turn your head and eyes together. Turn around 10 times, change legs and sides, the same number of times. This article is excerpted from the perspective of muscle anatomy of fitness Baduanjin/Lin ()/Apple House.