Before exercise:

1. Bend to the back of thigh, static stretching: one leg bends, the other leg straightens forward, and the toes are in a natural state. The left and right feet are 1*20s respectively.

2. Stretch the front side of the thigh: stand naturally and hook one foot. Hold the ankle of the hook foot with the same hand, and pull it up hard until the front side of the thigh has a pulling feeling, and hold it. Left and right legs each 2*30

3. Stretch the buttock: stand on one foot, slightly bend your knees, put the other ankle on your knee, and hold up the hand wall on one side of your feet with both hands on the same side to maintain balance and lower the center of gravity as much as possible. The left and right feet are 1*30s respectively.

4. Upper back stretching: stand naturally, lock your hands and fingers with your palms facing your body, push forward, bow your head, and bend your back to the maximum. 1*20s

5. Waist stretching: stand naturally, put your legs together, bend over and put your hands behind your knees, bend your back hard, and keep your hands locked. 1*20s

After exercise:

1, take a walk for a while after exercise, preferably walking backwards or jogging, or even climbing for a while until the heartbeat and breathing are basically calm.

2. Change the exercise mode appropriately. For example, if the training program is anaerobic strength exercise or high-intensity aerobic exercise, after the training, you should jog (slowly, you don't need to gasp, you can chat) for 3 ~ 10 laps (the specific amount varies from person to person) to avoid muscle pain after training.

The most effective way to relax is to lie on the ground and let others step on it. Key parts include the back of the calf and thigh, as well as the shoulder and back. People who lie prone should relax as much as possible. You can sit on the ground and kick each other's legs without a companion, but this can only be done in the calf. Other parts can only be hit with fists and rubbed with hands.

4. leg press is also a good way to relax, but leg press after exercise should be arranged after proper rest and massage, and don't press too hard.

Precautions for relaxing muscles after exercise:

1, don't squat and rest.

This is a very common practice. When you feel tired after exercise, you squat or sit, thinking that you can save your physical rest. In fact, this is a wrong approach. If you squat down and rest immediately after fitness exercise, it will hinder the blood return of lower limbs, affect blood circulation, deepen physical fatigue, and even cause gravity shock in severe cases.

Therefore, after each exercise, we should adjust the breathing rhythm, do some low-calorie activities, such as walking slowly, doing some relaxation gymnastics, or simply taking a deep breath, so as to promote the blood of limbs to return to the heart, speed up the recovery of physical fitness and eliminate fatigue, and let our companions help us when we are really exhausted.

2. Don't be greedy for cold drinks.

Exercise often makes people sweat, especially in summer. With the consumption of a lot of water, there is always a feeling of thirst after exercise, and water is urgently needed. Mainly young people, most of them like to buy cold drinks to quench their thirst. But at this time, the human digestive system is still in a state of inhibition, and the digestive function is low.

If you eat a lot of cold drinks for a period of time to quench your thirst, it is easy to cause gastrointestinal cramps, abdominal pain and diarrhea, and induce gastrointestinal diseases. Therefore, don't eat a lot of cold drinks immediately after exercise. It is appropriate to add a small amount of boiled water or salt water at this time.